Are Sugar Free Energy Drinks Bad for You?

With many people trying to reduce their sugar consumption, there has been a drastic increase in sugar-free energy drinks. There are so many brands to choose from, all with different flavors, ingredients, and levels of caffeine. 

But even without the sugar, can these energy drinks be considered healthy options? Or are sugar free energy drinks bad for you? Let’s dive into the science and help you determine once and for all whether you should partake or pass on this trend.

What are energy drinks?

Energy drinks are beverages that contain substances that can improve energy levels, concentration, and athletic performance. These beverages are especially popular amongst young adults and adolescents.

These energy drinks can come in a few different forms. The most popular form is the carbonated energy drink you find in a can. There are also smaller “energy shots” that are concentrated and non-carbonated, and meant to be consumed all at once rather than sipped on.

Brands of sugar-free energy drinks 

The most popular brands of energy drinks also have sugar-free options. 

These popular brands can be found at any gas station, grocery store, or convenience store:

• Monster Zero Sugar (10 calories and 140 mg caffeine per 16 oz)
• Monster Ultra Blue (10 calories and 150 mg caffeine per 16 oz)
• Sugar Free Redbull (10 calories and 80 mg caffeine per 8.46 oz)
• Red Bull Zero (0 calories and 80 mg caffeine per 8.46 oz)
• Sugar Free Rockstar (25 calories and 160 mg caffeine per 16 oz)
• Rockstar Pure Zero (20 calories and 240 mg caffeine per 16 oz)

There are also some niche brands that are increasing in popularity. You may see these in grocery and convenience stores, gas stations, or health stores that sell supplements. Some of these brands include:

• Celsius (10 calories and 200 mg caffeine per 12 oz)
• Bang (0 calories and 300 mg caffeine per 16 oz)
• Alani Nu (10 calories and 200 mg caffeine per 12 oz)
• Ghost Energy Drink Zero Sugar (5 calories 100 mg caffeine per 16 oz)

What’s in energy drinks?

Caffeine

The number one reason people consume energy drinks is for the caffeine content. Depending on the brand, the caffeine content can vary dramatically. As outlined above, you can see that the caffeine content of the most popular brands ranges between 80 mg to 300 mg per can.

It is recommended that healthy adults consume no more than 400 mg of caffeine on a daily basis. Those with certain health conditions (such as diabetes, cardiovascular conditions, anxiety), pregnant, or under 18 years of age should limit their intake of caffeine. 

If you fall into any of these categories, it is important to speak with your doctor and dietitian before considering drinking any form of caffeine, especially energy drinks.

Some common forms of caffeine present in energy drinks include: guarana, yerba mate, and green tea or coffee extract.

Sweeteners

Most energy drinks that are not labeled as “sugar free” are packed with sugar. For example, one of the most popular brands, Monster, has 54 grams of sugar per can. Red Bull, which is about half the size as a can of Monster, has 26 grams of sugar. 

The sugar-free options are sweetened with a variety of sugar-free sweeteners. Common sweeteners you can find in sugar-free energy drinks include:

• Erythritol
• Sucralose
• Stevia
• Aspartame
• Xylitol

The use of sugar-free sweeteners reduces the caloric content of the energy drink, bringing the calorie count close to zero.

B Vitamins

Energy drinks typically contain high amounts of B vitamins, which are necessary for the proper functioning of the metabolic pathways within your body, ultimately resulting in the production of energy.

On the other hand, it is very rare to be deficient in B vitamins, so these added vitamins may not be doing much to help improve energy levels. In fact, since these vitamins are water soluble, this means that it is more likely that you simply pee out the excess rather than reap any benefits from them.

Other ingredients

More often than not, energy drinks contain ingredients other than caffeine, sweeteners, and vitamins. These ingredients can be stimulating or have other impacts on the body.

One ingredient commonly present in energy drinks is an herb called ginseng. Ginseng contributes to the stimulating effects of energy drinks. A major reason you find ginseng in energy drinks is due to its association with boosting brain function and mental performance.

Another ingredient you may find in energy drinks is taurine, an amino acid naturally present in the body. Taurine is used in energy drinks because it has been connected with improved athletic performance. 

Some other ingredients that you may find in energy drinks include: L-carnitine, inositol, creatine, ginkgo biloba, other vitamins, electrolytes, and more. One issue with many of these potential ingredients is that many of them are not regulated well because they are considered to be supplements. 

Sugar-free energy drinks and your health

Weight

While these energy drinks are low in calories, there is still a common question as to whether or not they can impact weight.

Since weight gain is caused by consuming more calories than you burn, you cannot necessarily say that sugar-free energy drinks which are low in calories are to be directly blamed for weight gain. Traditional energy drinks are high in sugar and in calories, so those are more likely to lead to weight gain than the sugar-free options.

There are mixed results when looking at the impact of the sugar-free sweeteners on our weight. Most of the research demonstrating negative impacts are done in mice, which we cannot pretend is equivalent to how it impacts humans. More research needs to be done to ensure sugar-free energy drinks do not directly lead to weight gain.

Teeth

One surprising impact that energy drinks can have on your health is how it can affect your dental health. 

Due to their lower pH, sugar-free energy drinks can contribute to dental erosion, which can contribute to teeth sensitivity.

Heart

Since these sugar-free energy drinks really pack a punch in terms of the caffeine content, you can experience some unwanted side effects. 

Drinking too much caffeine is connected to a higher risk of heart problems. Some of the common problems that can arise include a rapid heartbeat or increased blood pressure. If experiencing caffeine toxicity, you may also experience heart palpitations or more serious side effects.

In severe cases of caffeine overconsumption due to energy drinks, it is also possible to experience heart attacks, aneurysm, and sudden death. While far less common, it is important to know that these effects are still possible so that you understand the importance of reducing your caffeine intake to acceptable levels.

Blood sugar

One of the biggest reasons to avoid sugar-filled energy drinks is that all of the sugar can lead to spikes in blood sugar levels. The sugar-free versions are less likely to spike your blood sugar. 

If you have prediabetes or type 2 diabetes, or just need to watch your blood glucose levels, you should always opt for the sugar-free energy drinks over the regular options.

However, just because it doesn’t contain sugar does not mean that it will have zero impact on your blood sugar. Caffeine can actually impact blood sugar as well. 

This means that the super potent sugar-free energy drinks that are loaded with caffeine may still lead to spikes in blood sugar, especially if you have diabetes. Even further, caffeine intake can also reduce insulin sensitivity, so high levels of caffeine may have detrimental impacts on diabetes outcomes.

It is important to note that everyone is different. If you have diabetes, you may want to check your blood sugar before and after drinking a sugar-free energy drink to see how it impacts you as an individual. Some people may be able to handle larger doses of caffeine without a large impact on their blood sugar, but that will not be true for everyone.

Digestion

Some of the sugar-free sweeteners in sugar free energy drinks can lead to digestive distress. Sweeteners like xylitol can cause digestive discomfort for some people when consumed in large amounts. 

Erythritol, stevia, sucralose, and aspartame are not typically connected to digestive issues when consumed in normal amounts, so drinking a single energy drink may not lead to any discomfort. However, if you are sensitive to these ingredients or consume a lot of sugar alcohols (like erythritol or xylitol) throughout the day, then you may find that an energy drink containing erythritol can lead to some tummy troubles such as bloating, gas, or diarrhea. 

Mental health

If you feel anxious or have jitters after drinking an energy drink, you should stop immediately. The caffeine and stimulants present in energy drinks can have a detrimental impact on your mood and overall well being, especially for people with a lower tolerance to caffeine.

Caffeine is addictive. Many people rely on caffeine to get through their days. Because of this, it is important to be aware of how much caffeine you consume and pay attention to how it makes you feel. If it doesn’t feel like it’s working or makes you feel anxious, then you may need to take a break or stop drinking them altogether.

Sleep

Caffeine helps keep you alert and awake. If you drink too much caffeine too late in the day, this can result in some issues at bedtime. This may mean that you are not able to fall asleep, which reduces your overall sleep time. Even further, once you’re asleep, the quality of your sleep may be drastically reduced.  

If you have been told you need to watch your blood sugar, this is especially important to be aware of because poor sleep quality and reduced duration is connected to increased insulin resistance and obesity.  

The bottom line

Sugar free energy drinks are beverages that increase energy and performance due to high levels of caffeine and other ingredients.

Many of the potential side effects of drinking energy drinks are connected to the high caffeine content. For this reason, if opting to drink a sugar free energy drink, sticking to just one can per day will help ensure your caffeine intake stays within safe levels.

For those with certain medical conditions or simply sensitive to caffeine, drinking sugar free energy drinks may not be the best option for you. Speak with your dietitian or doctor to help you decide how much caffeine is an acceptable level for you to consume as an individual.

And remember, there are other options for caffeine if you feel like you need a boost. Matcha green tea or coffee are common choices that can bring many health benefits.