The Bitter Truth About Cola: What’s Really Happening in Your Body?
There’s no denying it: Cola is one of the world’s most iconic drinks. From its signature red can to its fizzy sweetness, it’s become a familiar part of celebrations, takeaways, and even daily habits.
But have you ever stopped to wonder what’s really happening in your body each time you drink a can of Coke?
Despite the branding and nostalgia, Cola is far from harmless. In fact, regular consumption may be quietly undermining your health — from your teeth and waistline to your hormones and long-term disease risk.
Let’s take a closer look.
What’s in a Can of Cola?
One 375ml can contains:
39 grams of sugar – around 10 teaspoons
Caffeine – roughly the same as a small cup of coffee
Phosphoric acid - linked to bone loss and tooth decay
Caramel colouring (E150d)
Flavourings and preservatives - linked to many deleterious health effects, including attention disorders, gut disturbances, anxiety and even cancer
Sounds simple enough — but each of these ingredients has effects that go deeper than you might think:
1. Sugar Overload and Blood Sugar Chaos
What it does:
Cola floods your bloodstream with sugar in a matter of minutes. This causes a sharp spike in blood glucose, followed by a crash — leaving you feeling tired, irritable, and hungry again soon after.
Health risks:
Increases risk of insulin resistance, type 2 diabetes and metabolic syndrome.
Contributes to weight gain, particularly dangerous visceral (belly) fat
Promotes fatty liver and chronic inflammation
Can worsen such conditions as PCOS and pain syndromes such as fibromyalgia
Did you know?
The World Health Organisation recommends a maximum of 6 teaspoons of added sugar per day — Cola nearly doubles that in one hit.
2. Tooth Decay and Dental Erosion
Coke is a dentist’s nightmare.
The sugar feeds harmful bacteria in your mouth, which produce acids that erode enamel. And it doesn’t stop there — phosphoric acid and carbonation lower the pH of the drink, making it highly acidic.
The result?
Sensitive teeth
Permanent enamel erosion — which can't be reversed
3. Caffeine and Mood Disruption
Caffeine in Coke may give you a quick energy boost, but it also stimulates adrenaline and raises cortisol, your stress hormone. It can also interfere with sleep quality, especially in children.
Cola may also create caffeine — leading to withdrawal symptoms like headaches and fatigue
For those sensitive to caffeine, especially children and teens, Cola can worsen anxiety, jitteriness, and sleep issues.
4. Hidden Driver of Weight Gain
Soft drinks are calorie-dense but nutrient-poor: A can of Coke contains over 600kJ (140 calories) with zero nutritional benefit — no fibre, vitamins, or minerals. It's the opposite of eating the rainbow!
Because it's liquid, it bypasses your body's natural fullness signals, so you're likely to still eat just as much food, adding extra kilojoules without realising.
5. Increased Risk of Chronic Diseases
Studies have linked frequent consumption of soft drinks like Cola with:
Heart disease
Brittle bones and osteoporosis
Kidney disease
Increased risk of certain cancers (especially colorectal and pancreatic)
Even just one sugary drink per day can increase your long-term risk of developing a chronic health condiiton
6. Hormonal Disruption & Gut Health
Cola contains caramel colouring (E150d), which may contain compounds called 4-MEI, linked to cancer in animal studies.
The sugar and additives can also disrupt:
The gut microbiome, reducing beneficial bacteria
Your body’s hormone balance, especially insulin and cortisol
Leptin, the hormone that tells your brain you're full - making you even hungrier
7. Diet Coke Isn’t the Answer Either
Many switch to Coke Zero or Diet Coke, assuming they’re a healthier option. But these contain the artificial sweeteners like aspartame and acesulfame-K, which may:
Confuse your body’s appetite regulation
Alter gut bacteria
Still stimulate insulin, despite being sugar-free
Some studies suggest artificial sweeteners may even increase cravings and risk of metabolic issues.
So What Can You Do Instead?
You don’t need to live without fizz — just choose better options:
✅ Sparkling water with lemon, lime, mint or berries
✅ Kombucha (watch the sugar/sweetener content)
✅ Iced herbal teas*or chilled green tea
✅ Homemade soda with soda water, a splash of juice, and fresh herbs
✅ Or just good old filtered water with citrus or cucumber slices
Final Thoughts: It’s Not Just One Can
Cola might seem like a harmless treat, but the science tells a different story.: While the occasional can won’t destroy your health, daily or even weekly consumption can quietly contribute to long-term damage.
Small swaps make a big difference. And your body — especially your energy levels, weight, mood, and immunity — will thank you.
And Remember: If you choose to consume Cola, do so in moderation:
Read Labels: Be mindful of the sugar content in all beverages, including diet sodas, which may contain artificial sweeteners with potential health concerns.
Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for personalised guidance on diet and health.Don’t worry about sounding professional. Sound like you. There are over 1.5 billion websites out there, but your story is what’s going to separate this one from the rest. If you read the words back and don’t hear your own voice in your head, that’s a good sign you still have more work to do.
