06/06/2024
What a can of Coca-Cola REALLY does to your body: Infographic reveals the effects the fizzy drink has in just an hour... from a 20-minute blood sugar spike to the 'crash'
By Anucyia Victor for MailOnline
Visual from Renegade Pharmacist has reaction from first sip to 60 minutes
In first 10 minutes more than 100% of daily sugar intake is consumed
Fizzy drink leaches body of vital nutrients including calcium and zinc
Have you ever wondered what happens to your body after you drink a can of your favourite fizzy drink?
A new infographic has revealed the reaction you go through for an hour after consuming, from the first sip, right through to 60 minutes after finishing.
The graphic was compiled by The Renegade Pharmacist, a blog run by former UK pharmacist Niraj Naik and includes a seven-stop breakdown.
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He reveals:
In The First 10 minutes: 10 teaspoons of sugar hit your system. (100 per cent of your recommended daily intake.) You don't immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavour allowing you to keep it down.
20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There's plenty of that at this particular moment).
40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
45 minutes: Your body ups your dopamine production stimulating the pleasure centres of your brain. This is physically the same way he**in works, by the way.
>60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism.
This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
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>60 Minutes: The caffeine's diuretic properties come into play. (It makes you have to p*e.)
It is now assured that you'll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.
>60 minutes: As the rave inside of you dies down you'll start to have a sugar crash.
You may become irritable and/or sluggish. You've also now, literally, urinated the water that was in the Coke.
But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.
In the first 10 minutes 10 teaspoons of sugar hit your body, causing an insulin burst as your blood sugar spikes
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In the first 10 minutes 10 teaspoons of sugar hit your body, causing an insulin burst as your blood sugar spikes
Caffeine absorption takes place around the 40 minute mark, causing blood pressure to rise
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Caffeine absorption takes place around the 40 minute mark, causing blood pressure to rise
Mr Naik told FEMAIL: 'When I worked as a community pharmacist I had some great success at helping people get off long term medication. Especially blood pressure medication, statins and diabetic medication.
'Many of them [patients] would consume fizzy drinks on a daily basis. A few on several medications would consume two to three cans a day. In one case a guy was on every heart drug under the sun and taking big doses.
'So I created my own system to help my patients where I would write little shopping lists for people based on their conditions. My first advice to them would be to do a simple swap, replacing fizzy drinks with water with fresh lemon or lime juice.
The drink stimulates the pleasure centres of your brain, according to the blog
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The drink stimulates the pleasure centres of your brain, according to the blog
'In many cases just doing this would have a dramatic effect on their health. So this indicated to me that fizzy drinks and sugar were big issues relating to blood pressure and metabolic diseases like diabetes and heart disease.
'Then I did a lot more research and discovered that there were other scientists and doctors who backed up my claims.
'The BBC TV documentary called The Men Who Made Us Fat is especially good and gives all the evidence to back up my claims.
'I also did a presentation all about cholesterol and statins that is one of the most viewed on YouTube on this subject and gives all the evidence for sugar being one of the main causes of heart disease, rather than saturated fat and high cholesterol which we have all been led to believe.
'Its actually the bad manufactured fats in processed foods and refined sugar that you really need to worry about, not the good healthy fats you would find in eggs, free range meats and foods like avocados.'
WHAT COKE DOES TO YOUR TEETH:
Dr Sameer Patel, Clinical Director at Elleven told FEMAIL: 'Fizzy drinks, such as cola, are full of sugar and acid which coat your teeth.
'When the liquid is in the mouth, this can then lead to acid erosion and tooth decay. Fizzy drinks that are darker in colour, increase the likelihood of staining of the teeth as well.
'Just one can of fizzy drink can contain up to 39g of sugar which is well over your recommended daily intake.
'The time it takes you to finish a can of fizzy drink can increase or decrease the total damage inflicted on your teeth.
'It only takes 20 seconds for bacteria to produce acid inside the mouth but the effects can last for up to 30 minutes.
'If you spend 30 minutes drinking, those bacterial effects then multiply substantially. If you are drinking fizzy drinks, drink them through a straw and consume them with a meal, to minimize the sugar contact with your teeth, which leads to dental issues.
'Chew sugar-free chewing gum when you have finished to help neutralize the acid in the mout
Ella Allred, Technical Nutritionist at NutriCentre.com told FEMAIL: 'These facts on Coke, may shock you, but it is a good indication as to why we shouldn't be drinking it.
'The NHS has just changed the total added sugar allowance from 10 teaspoons per day to 7.5 teaspoons per day.
'This makes just one can more than your total free sugar allowance for the entire day.
'Such a high surge of sugar causes your pancreas to over work to produce insulin, increasing your chances of developing Diabetes Type 2 and causing you to lay down fat around the middle, which increases your chances of developing heart disease.
'The caffeine hit from the coke silences certain receptors in the brain making you feel alert and awake.
'We don't feel tired in the first place due to caffeine deficiency, so it just masks the symptoms of another problem. Ignoring this problem isn't going to get you anywhere!
'The huge sugar hit that your body now needs to deal with uses up valuables nutrient stores such as magnesium and calcium, our biggest stores being in our bones - just think about that for a second.'
'It also causes you to become dehydrated, making you feel drowsy and tired, again needing another energy hit.
'The sugar and caffeine stimulate the same pleasure centres in our brain as drugs such as co***ne and he**in, leaving you craving more, which further worsens the effect on your body.
A Coca-Cola spokesperson told FEMAIL: 'People have enjoyed drinking a Coca-Cola for more than 129 years.
'Like all soft drinks, it is perfectly safe to drink and can be enjoyed as part of a balanced diet and lifestyle.
'We provide a choice of colas to meet the needs of different consumers, including options that are lower sugar, sugar free and caffeine free.'
BBC reporter asks how much sugar is in Coca Cola
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Adults should restrict the amount of sugar in their diet to just seven cubes, left
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Adults should restrict the amount of sugar in their diet to just seven cubes, left
One can of Coke, right, would take a person over their daily limit of 30g of sugar for adults, with 35g of sugar per can
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One can of Coke, right, would take a person over their daily limit of 30g of sugar for adults, with 35g of sugar per can
HOW MUCH SUGAR IS IN YOUR FAVOURITE SNACK?
Cadbury's Dairy Milk (45g bar) - 25g of sugar, the equivalent to five cubes
Two McVitie's Digestive Biscuits (31g) - 5g of sugar, or one cube
Muller Light yoghurt (175g) - 12.4g of sugar, or just over two cubes
McDonald's Strawberry Milkshake - 62g of sugar, or 12 cubes
Galaxy Minstrels (42g bag) - 28.9 of sugar, or six cubes
Cadbury Twirl (two finger bar) - 24g of sugar, or five cubes
Kit Kat Chunky - 23.7g of sugar, or four cubes
Fruit Pastilles (seven sweets) - 15g of sugar, or three cubes
It comes after it was advised that adults should restrict the amount of sugar in their diet to just seven teaspoons or cubes.
The Scientific Advisory Committee on Nutrition (SACN) said the move, which will mean a can of Coke is more than a person's daily sugar allowance, to combat spiralling obesity levels and stem the diabetes crisis.
Furthermore, reducing sugar intake for children will help lower the risk of tooth decay - the primary reason for children being admitted to hospital.
The advice considers free sugars, those which are added to food.
They include sucrose or table sugar, glucose and those naturally present in honey, syrups and unsweetened fruit juices.
Cancer council warns 10 teaspoons of sugar in soft drink can
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Do you know how much sugar is secretly sneaking its way into your system?
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Do you know how much sugar is secretly sneaking its way into your system?
DO THE SUGAR SWAP: 20 SIMPLE WAYS TO CUT DOWN SUGAR CONSUMPTION
Original: 200ml glass of orange juice (18.4g sugar, 85 calories)
Swap: Two clementines (10.4g sugar, 50 calories)
Sugar saving: Two teaspoons.
Original: 75g slice of Waitrose lemon tart (22.3g sugar, 356 calories)
Swap: Pancakes with lemon juice and sprinkled granular sweetener to taste (8.4g sugar, 222 calories)
Sugar saving: Three and a half teaspoons.
Original: Mcvities milk chocolate digestive (4.9g sugar, 83 calories)
Swap: Kallo Organic dark chocolate rice cake thin (2.6g sugar, 55 calories)
Sugar saving: Half a teaspoon.
Original: Slice of jam and buttercream victoria sandwich (17.8g sugar, 216 calories)
Swap: Cream horn (8.7g sugar, 197 calories)
Sugar saving: Two teaspoons
Original: 60g serving Blue Dragon oyster and spring onion sauce (10.8g sugar, 61 calories)
Swap: Dash (10ml) of light soy sauce (1.2g sugar, 5 calories)
Sugar saving: Two teaspoons
Original: Snickers bar (21.7g sugar, 245 calories)
Swap: Slice of toast spread with a 15g spoon Nutella (9.9g sugar, 174 calories)
Sugar saving: Three teaspoons
Original: 295g serving Campbell's condensed cream of tomato soup (12.8g sugar, 140 calories)
Swap: 300g New Covent Garden wild mushroom soup (2.7g sugar, 81 calories)
Sugar saving: 1 and a half teaspoons
Original: 330ml Old Jamaican Ginger beer (52.8g sugar, 211 calories)
Swap: 330ml low calorie ginger ale (0.5g sugar, 5 calories)
Sugar saving: 12 ½ teaspoons
Original: Cup of tea with milk and sugar (9.1g sugar, 44 calories)
Swap: Cup of tea with a two sweeterners such as Canderel tablets (1.2g sugar, 12 calories)
Sugar saving: Two teaspoons.
Original: Cheddar and pickle sandwich (7.5g sugar, 422 calories)
Swap: Prawn sandwich (2.4g sugar, 392 calories)
Sugar saving: One teaspoon
Original: 125g pot of low fat raspberry yogurt (16.5g sugar 126 calories)
Swap: 125g fat free Greek yogurt with 80g raspberries and Stevia sweetener to taste (7.8g sugar 92 calories)
Sugar saving: Two teaspoons
Original: Medium (400ml) McDonalds banana milk shake (49g sugar, 386 calories)
Swap: 400ml Yazoo banana flavour milk drink (38.4g sugar, 240 calories.)
Sugar saving: Two and a half teaspoons
Original: 50ml Irish cream (9.8g sugar, 166 calories)
Swap: 250ml can slimline gin and tonic (trace sugar, 94 calories)
Sugar saving: Two and a half ½ teaspoons
Original: 30g Blue Diamond honey roast almonds (5.8g sugar, 180 calories)
Swap: 30g KP salted peanuts (1.6g sugar, 177 calories)
Sugar saving: One teaspoon.
Original: 40g Cheerios (8.3g sugar, 151 calories)
Swap: 40g Shreddies (6g sugar 148 calories) Without milk.
Sugar saving: Half teaspoon (without milk)
Original: Tall Starbucks Chai latte (31.3g sugar, 179 calories)
Swap: Tall Starbucks Caffe latte (12.8g sugar, 148 calories)
Sugar saving: Four and a half teaspoons
Original: Two 50ml scoops Ben and Jerry's Cookie Dough (21g sugar, 230 calories)
Swap:Two 50ml scoops Haagen Daz Vanilla (12.3g sugar, 216 calories).
Sugar saving: 2 teaspoons
Original: 250ml glass of Volvic Touch of Fruit Strawberry (24g sugar, 100 calories)
Swap: Oasis Summer Fruits (20g sugar, 86 calories).
Sugar saving: One teaspoon
Original: Sainsbury's ginger snap (3.4g sugar 46 calories)
Swap: Nairn's Stem ginger oat biscuit (1.7g sugar, 44 calories).
Sugar saving: Half teaspoon
Original: Two tablespoons Tesco Finest Balsamic dressing (5.4g sugar, 114 calories)
Swap: Two tablespoon Tesco Finest French dressing (2g sugar, 110 calories).
Sugar saving: Quarter teaspoon.
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