Two faces of diet carbonated drinks


Are you a proponent of zero, light, sugar free beverages? Or, on the contrary, you think that they are much more unhealthy than the version with sugar. After reading this article, I guarantee that your opinion on cola zero will change. As you know, nothing is ever white or black, you have to be able to see all shades of gray. This is also the case with sugar-free drinks. Scientific research talks about their possible harmful effects on human health, but … more on that later. First of all, let’s look at the “bright” side of sugar-free carbonated drinks.


The benefits of diet carbonated drinks

Zero or only 2 calories in 1 liter, while a liter bottle of traditional cola has as much as 106 grams of sugar, and therefore almost 11 tablespoons

– Sweet taste, which makes it a good alternative to sweets, especially when using the diet, when the body cries out for something sweet, but the strong will will not let it break

– Contains caffeine, which sometimes saves from falling asleep at work after a sleepless night

– This is the best option possible when we are at the party – then it’s often “not good” to refuse alcohol, so we want to lower the caloric value of drinks as soon as possible, because we care for a slim figure (unless you are able to drink drinks with lemon water or drink it with pure alcohol ..)

– They give a temporary feeling of satiety, without unnecessary calories

– They work refreshingly and at the same time do not show an increased desire after them, as it happens after their sugar counterparts


A large number of people condemn dietary carbonated beverages because they contain aspartame. According to them, aspartame is very harmful to the body and significantly increases the risk of developing cancer. Such opinions are not true and not supported by reliable scientific research. Aspartame is one of the best-studied substances, and numerous studies show no relationship between the consumption of aspartame and the occurrence of cancer. In addition, the European Food Safety Authority (EFSA) in 2013 issued an opinion that aspartame and its breakdown products are safe for humans, taking into account current levels of their consumption. This position is confirmed by many medical institutions.


The value of the acceptable daily intake (ADI) of aspartame, i.e. the amount of food additive,

in terms of body weight, which can be consumed daily throughout life without health risk, 40 mg / kg body weight. This amount is impossible to eat or drink. A man who weighs about 80 kg would have to drink 16 liters of cola light daily to exceed ADI for aspartame. I think most of you will agree with me that it is almost impossible.


Unfortunately, diet carbonated drinks also have a “dark” side. A study by Suez and colleagues published last year in Nature suggests that the consumption of sweeteners changes the composition of the intestinal microflora in the human body. Such altered intestinal bacterial flora becomes similar to that found in obese people or with metabolic syndrome. The study by Suez et al. Also confirms numerous observations of other scientists – people who drink beverages with sweeteners have a different composition of bacterial flora, often also see an increase in body weight and impaired glucose tolerance.


In conclusion, drinking Coli light once in a while will not negatively affect our health or figure, unlike caloric, traditional carbonated drinks. However, it should be realized that the consequences of long-term drinking of large amounts of beverages containing sweeteners may be similar to those of beverages sweetened with plain white sugar.

Posted on: October 23, 2018

Leave a Reply

Your email address will not be published. Required fields are marked *