Since Diet Coke was introduced in 1982, it has been marketed to — and consumed by — calorie-conscious people trying to cut sugar and lose weight.This soft drink has the Coca-Cola flavor without the sugar and calories, making it one of the most popular diet sodas on the market today. However, Diet Coke and other diet colas may have some undesirable side effects.Read on to understand that facts about these beverages.

Side Effects of Caffeine

健怡可乐是咖啡因的来源，一种被广泛饮用的刺激性的咖啡和茶也有发现。然而，健怡可乐的12盎司罐仅含有46毫克的咖啡因，容易低于400毫克限制由美国食品和药物管理局（FDA）设定。

If you consume too much caffeine, or if you are sensitive to the effects of this stimulant, you can experience side effects such as anxiety, jitters and poor sleep. Caffeinewithdrawalcan also be a problem if you suddenly reduce or stop drinking diet colas, coffee or other caffeine-containing drinks.

Diet Soda and Dehydration

Foods Containing Sucralose

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健怡可乐等含咖啡因的饮料被广泛认为是脱水，因为咖啡因是一种温和的利尿剂 - 这意味着它增加排尿。然而，研究综述found this diuretic effect only occurred with doses of 250 to 300 mg of caffeine, and the increased urination did not occur in regular consumers of caffeinated beverages. Since Diet Coke is mostly water, drinking it will help hydrate the body. In fact, even regular coffee has been shown tohydratethe body in a manner similar to water.

Effects on Bone Health

Frequent consumption of cola drinks is also thought to negatively impact bone health. In fact, cola beverages have beenlinkedto lower bone mineral density in postmenopausal women. While the mechanism of action is unclear, common theories are related to coke's caffeine and phosphorus content.

咖啡因是众所周知的减少骨骼中的钙的量，但这种影响被认为是negligible如果饮食中钙的摄入量是足够的，并每日摄入咖啡因的是低于400毫克。

In addition, too muchphosphoruscoupled with a low calcium intake can reduce the amount of calcium the bones absorb. However, there areno experimental studiesthat specifically link the phosphorus in colas to poor bone health.

Weight and Health Side Effects

Diet Rite Cola Ingredients

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虽然饮食苏打水是由人想减肥，减少糖的摄入量的青睐，有inconsistent data to provethese low-calorie beverages help with weight loss.In fact,some research已经挂饮食苏打水代谢综合征，异常的集群经常食用 - 包括血糖升高，高血压和胆固醇水平异常 - 这增加心血管疾病的风险。

究其原因，这些不良影响是不明确的，但动物实验表明，人工甜味剂产生负面影响肠道细菌和一些研究人员suspect这些减肥饮料可能与人体的管理能量平衡和食欲自然的能力。尽管有这些顾虑，从一个2018年8月声明美国心脏协会建议饮食软饮料可能是饮食中的含糖饮料一个有用的替代5.

Side Effects of Aspartame

健怡可乐变甜与阿斯巴甜，俗称阿斯巴甜，尽管其它饮食软饮料可以与乙酰磺胺酸钾，三氯蔗糖或甜味植物的衍生物，甜叶菊加糖。

Some people report side effects such as headaches, digestive distress and mood changes with aspartame use, although one smallstudy没有表现出明显的灵敏性和与此甜味剂的消耗没有身体或心理的影响。

When the FDA approved aspartame in 1981, over 100 studies supported its safety and the FDA set an acceptable daily intake (ADI) equivalent of75 packets a day-- significantly减than the average intake810. Despite this, ongoing concerns and rumors persist about its safety.

While more research is needed to understand the role of aspartame in health, medical organizations including the美国心脏协会and theAmerican Diabetes Association仍然认为适度使用减肥汽水的可以接受的短期替代含糖饮料5. For most people, however, water is the optimal beverage.

Warnings and Precautions

If you have any questions about the risks or benefits of diet colas, or if you experience any side effects from drinking diet colas, seek guidance from your doctor or dietitian.如果你有苯丙酮尿症（PKU），一种罕见的遗传疾病，其中人体不能处理氨基酸苯丙氨酸，你需要避免健怡可乐和阿斯巴甜的其他来源，因为这些产品是苯丙氨酸的来源。

来自凯派克，MPH RD