Is sugar-free cola actually healthier than regular cola? Experts explain

Cola drinks are popular worldwide. Many people enjoy them with meals, while others drink them to cool down or as a quick refreshment. In recent years, sugar-free colas have become increasingly popular. These drinks are marketed as a healthier alternative to regular cola, and many people assume that switching to sugar-free options automatically improves their health. But is that really true? Experts say it is important to understand what is in these drinks and how they affect the body.

A regular can of cola contains about 10 teaspoons of sugar, which equals roughly 40 grams. This amount of sugar adds around 140 calories to the diet. When consumed frequently, sugar can contribute to weight gain, obesity, and a higher risk of developing type-2 diabetes. This is why many people have turned to sugar-free colas. These drinks replace sugar with artificial sweeteners like aspartame or acesulfame potassium. While artificial sweeteners reduce calorie intake, studies are still ongoing to determine their long-term health effects. Some research suggests that these sweeteners could impact metabolism or gut health, but conclusive evidence is not yet available.

Dr. Ravi K Gupta, a board-certified oncologist based in Miami, USA, warns that sugar-free colas are not entirely risk-free. “While they contain fewer calories, sugar-free colas may still affect your body in ways we don’t fully understand yet,” he said in a recent Instagram video. Both regular and sugar-free colas are acidic, which can damage tooth enamel over time and lead to dental problems such as erosion and cavities.

Health effects and alternatives

Regular consumption of cola, whether sugar-free or not, can have several negative effects on health. Dr. Gupta explained that people who consume 21 or more cola drinks per week can have almost double the risk of diabetes and obesity compared to those who do not drink cola. This is due to the high sugar content in regular cola and potential metabolic effects from artificial sweeteners in sugar-free versions.

Colas also offer little nutritional value. They contain no essential vitamins or minerals, and their high acidity and caffeine content can affect digestion and bone health if consumed in large quantities. Even moderate consumption may contribute to dehydration or increased heart rate in sensitive individuals.

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So what should cola drinkers do? Experts recommend moderation. If you enjoy cola, it is better to limit consumption to occasional treats rather than daily drinks. Drinking smaller amounts or diluting the beverage with water can also help reduce its impact on the body.

For a healthier alternative, Dr. Gupta suggests natural drinks like coconut water. Coconut water is low in sugar, rich in electrolytes, and can help keep the body hydrated. Other healthy options include herbal teas, infused water with fruits, or fresh fruit juices in moderation. These drinks provide hydration and essential nutrients without the negative effects associated with regular or sugar-free colas.

It is also important to maintain a balanced diet and active lifestyle. Eating plenty of fruits, vegetables, and whole grains, along with regular physical activity, can help counteract the occasional indulgence in fizzy drinks. Paying attention to sugar intake from other sources, such as desserts and packaged snacks, is equally important to reduce health risks.

In conclusion, sugar-free colas are not necessarily healthier than regular colas. While they may reduce calorie intake, they still contain artificial sweeteners and acids that could affect long-term health. Regular consumption of either type of cola can increase the risk of obesity, diabetes, and dental problems.

Moderation is the key. Treat cola as an occasional beverage, and try to replace it with natural, nutrient-rich drinks like coconut water. By making small, consistent changes, you can enjoy your favorite flavors without compromising your health. Remember, true health comes from a combination of balanced eating, regular exercise, and mindful consumption of sweetened beverages.