Most of us now by now that Coca-Cola drinks are far away for being a healthy drink; yet, it continues to be one of the favorites. Sugar, is the was the main reason to avoid it, but overtime, the brand came up with “solutions” for those who wanted to control their sugar intake.
David Céspedes, longevity expert and content creator, recently shared an Instagram video where he reviews Coke options and reveals which one is the worst for your body and health.
Which Coca-Cola should you been avoiding?
There are 3 types of cokes on the “classic” flavors: Coca-Cola (original taste) was launched in 1886, and the soft drink has been a success since. However, over time, sugar started to be a reason to worry and avoid consuming it. That’s when the brand came up with “solution” in 1982 for those who wanted to control their sugar intake: Diet Coke; another success that became best-selling among diet sodas in the U.S.
Later, in 2005, came the Coca-Cola Zero Sugar (originally as Coca-Cola Zero), which was designed to taste more like the original Coke but without sugar or calories, especially made for those who wanted the benefits of the Diet Coke, but didn’t like the flavor.
Dr. Céspedes discusses the three in his video, saying, “If you’re going to drink supermarket Coca-Cola, I’ll explain which one you should never touch and which is the least harmful.” While pointing out that “none of them are healthy.”
Surprisingly, he reveals that Diet Coke and Coca-Cola Zero Sugar as the obvious winners in the “worst” category: “The main problem is aspartame. Your body can’t metabolize it properly, and it disrupts your brain, your gut microbiome, and your overall system,” he explains.
Aspartame, sugar, and why moderation is key
In 2023, the International Agency for Research on Cancer classified aspartame as “possibly carcinogenic,” however, their data that was limited. Other health organizations, argued that normal consumption levels are within acceptable bounds. The gap and little proof over aspartame explains why many experts advise to moderate the consumption overall.
Céspedes warns that, “It’s not safe either because it contains high-fructose corn syrup. It’s a ticking time bomb for your liver. One can has about 36 grams of sugar, enough to spike your blood sugar and increase inflammation.” Referring to the original flavored Coke.
High-fructose corn syrup consumption has also been linked to increased liver fat accumulation and metabolic stress.
A single 12-ounce can of Coca-Cola has about 39 grams of sugar, which already exceeds the American Heart Association’s recommended daily limit for women (25 g) and slightly higher that the limit for men (36 g).
Excessive consumption of added sugars can lead to increased cardiovascular risk, weight gain, and insulin resistance. To avoid the risk of chronic illness, the World Health Organization also recommends limiting free sugars to less than 10% of daily calories, and if possible, less than 5%.
How to drink a Coke (if you don’t want to quit)
For people who don’t want to give up Coca-Cola completely, Céspedes gives an alternative: “If you’re going to drink Coke, at least choose glass bottles. They don’t have the plastic lining of cans and usually use cane sugar, which your body handles much better than high-fructose corn syrup,” he advises.
And he says it for a reason: Studies show that limiting exposure to ultra-processed additives and packaging chemicals may lower long-term health risks, even though sugar is still the main problem and should be restricted.
To finish the video, Céspedes reminds his followers: “If you’re going to indulge, do it with a glass bottle, in moderation, and knowing exactly what’s inside.”