It seems like Coke Zero, which was rebranded as Coke Zero Sugar in 2017, offers the best of both worlds. It doesn't have the same amount of sugar, carbohydrates, or calories as regular Coke, and according to the manufacturer, it also tastes more like the original than Diet Coke, the company's first diet soda alternative.
However, the saying "If it appears too good to be true, it generally is" has a basis. Coke Zero Sugar may taste delicious, like other diet drinks, but some of its contents have the potential to cause issues like weight gain, bacterial imbalances in the stomach, and decreased bone mineral density. But it goes further than that. It lacks ingredients that promote health in addition to having unhealthy components.
What Is Coke Zero?
A calorie-free soda alternative called Coke Zero Sugar is also devoid of sugar, carbs, and other nutrients, with the exception of 40 milligrammes of salt and two percent of your daily potassium needs (a negligible amount that comes from potassium benzoate and potassium citrate, a preservative and buffering agent, respectively).
There are nine ingredients in Coke Zero Sugar:
Carbonated water
Caramel color
Phosphoric acid
Aspartame
Potassium benzoate
Natural flavours
Potassium citrate
Acesulfame potassium
Caffeine
The contents in Coke Zero Sugar are given in descending volume order, just like all ingredient lists. In other words, caffeine contributes the least to the drink while carbonated water makes up the most. At least three of these nine components have been linked to harmful health impacts like weight gain and kidney issues.
Health Risks of Artificial Sweeteners
Aspartame and acesulfame potassium, sometimes known as acesulfame K, are two artificial sweeteners that are used in Coke Zero Sugar. These sweeteners are generally recognised as safe (GRAS) and have been given approval by the Food and Drug Administration, however one might not find them to be as appealing as one might expect as sugar substitutes.
Aspartame can damage cell membranes, produce oxidative stress, upset the body's antioxidant balance, and cause widespread chronic inflammation, according to a review article that appeared in Nutrition Reviews in 2017.
The Science Around Artificial Sweeteners
Aspartame consumption is associated with weight gain and obesity, metabolic syndrome, imbalances in beneficial gut bacteria, and potential damage to kidney tissue, according to a 2017 study that was published in the Iranian Journal of Kidney Diseases. However, more research is needed to draw firm conclusions about these associations. Aspartame is present in Diet Coke and other diet sodas in addition to Coke Zero.
In 2017, scientists specifically examined acesulfame potassium and reported their findings in the journal PLoS One. The main takeaways were that frequent use of the artificial sweetener can result in weight gain, an imbalance in good gut bacteria, genotoxicity, or harmful cell alterations that may result in cancer (although no firm conclusions can be drawn regarding this,
Phenylalanine in Coke Zero
Phenylalanine is an amino acid that is also present in aspartame. Phenylketonuria, or PKU, is a hazardous condition that affects people who can't metabolise phenylalanine without suffering any harmful health repercussions.
Normally, phenylalanine is converted by the body into the amino acid tyrosine. Phenylalanine builds up in the bodies of those with phenylketonuria because they are unable to break it down. The brain and nervous system may be harmed if levels rise too high, which could result in brain damage, seizures, and learning impairments.
People who take certain drugs, such as MAOIs and anti-psychotics, as well as individuals who have the muscle disease tardive dyskinesia, may experience unfavourable health effects from phenylalanine. Phenylalanine can exacerbate anxiety and jitteriness, thus anyone with anxiety, sleep difficulties, or any mental health issue should take particular caution while eating it.
Health Risks of Phosphoric Acid
An inorganic mineral acid called phosphoric acid is a preservative found in processed foods and beverages like soda. The drink gains part of its distinctive tartness while also having its shelf life extended.
A review published in the American Journal of Clinical Nutrition in September 2014 found a link between phosphoric acid-containing sodas and a loss of bone mineral density in women's hips, despite the fact that data on the health consequences of phosphoric acid is few.
Another study found that consuming phosphoric acid-containing sodas may increase the quantity of acid in the blood, which also raises the risk of kidney disease. This study was published in the Clinical Journal of the American Society of Nephrology in January 2017.
What About Caramel Color?
The distinctive caramel-brown hue of Coke Zero Sugar is not free either. The ammonium molecules used to create this synthetic caramel hue decompose into a chemical known as 4-methylimidazole, or 4-MEI.
Regular exposure to 4-MEI is one of the risks of Diet Coke and can raise the risk of various types of cancer, claims a study that was published in PLoS One in 2015. California declared 4-MEI a carcinogen under the Safe Drinking Water and Toxic Enforcement Act of 1986, also known as Proposition 65, or Prop 65, in response to studies linking caramel colour to cancer.
The paper also mentions that Coca-Cola and other soda producers decided to restructure their caramel colorings so they no longer include 4-MEI. Coca-Cola adds on its website that although it did lower the levels of 4-MEI in their products, they still contain trace amounts of the chemical.
Coke Zero vs. Regular Coke
So, should you choose ordinary Coke or Coke Zero Sugar? The best response is neither. The problem extends beyond Diet Coke's and other diet beverages' detrimental effects on health. High-fructose corn syrup, which has its own set of issues, is present in regular Coke even though it doesn't contain any artificial sweeteners. Associating high-fructose corn syrup with:
Obesity
Metabolic syndrome
Diabetes
Nonalcoholic fatty liver disease
According to a review that was published in Obesity in 2019, the high-fructose corn syrup and the different ways that the liver metabolises fructose may be to blame for these unfavourable effects on ordinary Coke's health. If you're unsure which beverage to pick, water is always the finest option.
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