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Is diet coke bad for you? ｜Health risks behind zero calories and how to deal with them effectively

Healthy Lifestyle

This article is a translation of the following Japanese article:

Original: ダイエットコーラは体に悪い？｜カロリーゼロの裏にある健康リスクと上手な付き合い方

“Is diet coke safe because it has no calories?”
“I heard it’s good for dieting. Is that true?”

There are many people who have such questions.
Even if there are no calories, it has been pointed out that depending on how and how much you drink, it can have an effect on your body.

In this article, we will explain
✔ How Diet Coke works
✔ Why it is said to be bad for your health
✔ The effects found in the latest research
✔ How to interact with it and recommended alternatives
in an easy-to-understand manner.

Author: “Just because it’s “zero calories” doesn’t mean it’s safe.The key is “how you drink it”🌿”

🥤 What is Diet Coke?

Diet Coke uses artificial sweeteners instead of sugar, so

  • Almost zero calories and sugar
  • Sweetness is difficult for the body to absorb as it is
It has the feature

.
That’s why people tend to think that it’s hard to gain weight, but some research shows that it may actually have an effect on your body other than calories.

🍭 Why is it said to be “bad for your health”?

❗① Effects of artificial sweeteners on the body

Typical sweeteners used in diet cola include

  • Aspartame
  • Sucralose
  • Acesulfame K

etc.

Although these are approved by food safety standards, some studies have reported the following effects:

✔ Disturbance of the balance of intestinal bacteria (gut microbiome)
→ It has been pointed out that it may be related to the health of the entire body, immunity, and metabolism. ✔ The response to sweetness may increase your appetite and desire for sweets
→ It has been reported that drinking Diet Coke may actually make you crave high-calorie foods.

❗② Reactions in the body and blood sugar levels/insulin

Although artificial sweeteners have no calories, there is a belief that the body easily gets the illusion that sweetness = energy.
Some studies also point out that consumption of artificial sweeteners may alter the response of insulin and blood sugar levels.

The body’s mechanisms related to insulin are related not only to sugar metabolism but also to obesity, type 2 diabetes, and metabolic abnormalities, so this is an important point to pay attention to.

🧠 Risks receiving scientific attention

⚠️ 1. Diabetes・Metabolism リスク

Observational studies have pointed out that People who regularly drink artificially sweetened beverages tend to have an increased risk of type 2 diabetes.


*However, the “causal relationship” has not yet been determined.

⚠️ 2. High blood pressure・cardiovascular disease

Several studies have reported that habitual consumption of Diet Coke tends to be associated with high blood pressure and cardiovascular disease risk.

⚠️ 3. Effect on teeth (acidic)

Even without sugar, diet cola is a highly acidic drink.
It is said that acid can easily cause acid erosion, which weakens tooth enamel.

⚠️ 4. Effect on kidneys and bones

Carbonated drinks that contain a lot of additives such as phosphoric acid can also affect kidney function and calcium metabolism, and there are also reports that they are associated with decrease in bone density.

🤔 Misunderstanding of “Is it true that you gain weight?”

A common misconception is that

“No calories, so you won’t gain weight”

There is an idea.

However, multiple studies have shown that

✔ People who consumed diet cola were more likely to gain weight
✔ Changes in appetite and taste led to a tendency to consume high-calorie foods

Observational data has been reported.

*Here too, the conclusion is not that “artificial sweeteners directly increase fat gain.”
It has been pointed out that changes in the body’s reactions and behavior may be involved.

🍹 That doesn’t mean it’s “completely NG”

The important thing is

  • Diet Coke itself does not suddenly become poisonous
  • However, if it becomes a habit, it may put a heavy burden on the body

It’s a balance.

Depending on the amount and timing of drinking, even people who are concerned about their health can have good health.

Author: “It’s OK if it’s once in a while, but be conscious of the amount.”

🧠 Smart ways to socialize/recommended points

🌿 ① Use water and tea as basic fluids

The healthiest drinks are definitely water and tea. Even on busy days, focus on that as much as possible.

🌿 ② On days when you really want to drink, “enjoy” it

You can prevent overconsumption by defining Diet Coke as a “reward,” such as drinking Diet Coke
✔ only after a meal
✔ only a few times a week
.

🌿 ③ Ideas to reduce sweetness

If you are concerned about artificial sweeteners,
✔ Carbonated water with lemon
✔ Unsweetened tea
✔ Just a little fruit juice

It is also recommended to switch to something like

.

Author: “If you want to enjoy it as a luxury item, the key is to drink it in a determined amount.”

📌 Summary | Conclusion on “Is Diet Coke bad for you?”

✔ It has almost no calories and sugar, so people tend to think that it is hard to gain weight
✔ However, long-term intake of artificial sweeteners may have an effect on the body
✔ It has been pointed out that they are linked to diabetes, high blood pressure, kidney function, teeth, etc.
✔ A certain amount will have a small burden on the body, but be careful not to make it a habit

Author: “Although there is no absolute proof that it is bad for the body,
Depending on the frequency, amount, and way of drinking, it can disrupt the balance of the body🌱.”

🍶 Frequently asked questions (FAQ)

Q1. Is it okay to have one bottle every day?
→ If you are a healthy person, there are few major problems if you only consume one bottle, but if it becomes a habit, the risk may increase.

Q2. Are all artificial sweeteners bad?
→ Current research indicates that it is safe in small amounts, but long-term or large intake is not recommended.

Q3. Can I drink it while on a diet?
→ OK depending on the situation. However, it is easier on your body to drink mainly water and tea.

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