What happens to your body if you drink Coca-Cola for a long time?
Table of contents
Global Black Temptation
On a sweltering summer day, opening a can of ice-cold cola, listening to the hissing sound of the gas bursting forth, and then gulping down the sweet yet slightly spicy liquid is a universal ritual for cooling off. This dark syrup, which originated in 1886, has now become one of the world's most well-known products, its brand value even surpassing that of cultural symbols in many countries.
However, behind the ultimate pleasure, a claim has been brewing for years: "Drinking cola long-term is equivalent to slow suicide." Is this statement merely alarmist rumor, or a warning based on rigorous scientific evidence? With sugar-free cola appearing as a "savior," can we truly enjoy it without worry? This article will act as a miniature lens, following a sip of cola as it enters the body, embarking on a journey through time lasting "400,000 minutes" (approximately 27 years, assuming long-term consumption starting in adolescence). Combining extensive scientific research, reports from authoritative institutions, and historical data, it will thoroughly dissect the true impact of this dark beverage on every cell in our bodies.
Sweet Trap
Timeframe: 0 seconds – 5 minutes (mouth and brain)
The moment cola touches the tongue, a meticulously planned biochemical storm begins. Its high sugar content (the classic version is approximately...)10.6g/100mLLike a key, it instantly activates the dense clusters of sweet taste buds (T1R2/T1R3 receptors) on the tongue. These receptors transmit signals at lightning speed to the brain's reward center—primarily involving…Nucleus accumbens andPrefrontal Cortex.
The brain responds to this strong sweetness signal by releasing a large amount of...DopamineDopamine, as a neurotransmitter, is responsible for transmitting signals of pleasure, satisfaction, and motivation. This instantaneous pleasure is instinctive and intense, and its mechanism bears a striking resemblance to the pathways activated by many addictive substances.
Chart 1: Simulation of the relationship between dopamine release in the brain and time after cola consumption
| Time (minutes) | event | Dopamine levels (relative value) |
|---|---|---|
| 0 | Coca-Cola on the tip of the tongue | Baseline (0) |
| 0.5 | A strong sweet signal is transmitted to the brain. | It rose sharply to its peak (100). |
| 2 | Dopamine initial release complete | Maintaining a high level (80) |
| 5 | After swallowing, the sweet taste in the mouth gradually fades. | It has begun to decline (60). |
| … | … | … |
(Note: This is a schematic simulation; actual values may vary from person to person)
Long-term consequences (months – years):
Frequent, intense dopamine stimulation leads to neural adaptation. To maintain balance, the brain downregulates the number or sensitivity of dopamine receptors. This means that to achieve the same initial feeling of pleasure, you need to consume sugar more frequently. This is...Behavioral addiction The classic pattern is that patients experience cravings, tolerance, and withdrawal symptoms, such as irritability, fatigue, and difficulty concentrating if they don't drink it for a day ("feeling unwell"). The World Health Organization (WHO) has listed "sugar addiction" as a topic worthy of in-depth research.
Chronic damage to the oral cavity caused by acidic substances
Timeframe: 2 minutes – several hours (oral cavity)
The pH value of cola is usually around2.5-3.5Between these values, it falls into the category of strong acids (neutral is 7, battery acid is 1). This is mainly attributed to the added...Phosphoric acid andCitric acidThe outermost protective layer of a tooth is...Tooth enamelIt is the hardest substance in the human body, but its main component, hydroxyapatite, is easily corroded by acid.
The acid in cola directly softens (demineralizes) tooth enamel. Teeth are in their most vulnerable state at this time. If you brush your teeth immediately after drinking, the mechanical friction of the toothbrush will easily wear down the softened enamel, essentially making matters worse. The correct approach is to rinse your mouth with water first, wait at least 30 minutes to allow the minerals in your saliva time to undergo initial "remineralization," and then brush your teeth.
Long-term consequences (years – decades):
Once tooth enamel is lost,Non-renewableAs the protective enamel layer thins, teeth become sensitive (experiencing severe pain in response to cold, hot, sour, and sweet foods). More seriously, softened enamel becomes more susceptible to bacterial invasion, leading to…Dental cavities The risk has increased dramatically. Multiple public health studies have shown a significant positive correlation between carbonated beverage consumption and tooth decay rates among children and adolescents.
Table: Research History of Cola and Oral Health
| period | years | Important Milestones | Content Description |
|---|---|---|---|
| Early observation | 1950s | Clinical phenomena draw attention | Dental professionals began to observe that people who drink carbonated beverages regularly or frequently have a significantly higher rate of tooth decay and enamel erosion, especially among teenagers. This is the earliest clinical evidence linking cola to oral health. |
| The Rise of Academic Research | 1970s | Laboratory tests confirm the acid erosion mechanism. | Scientific research confirms that cola contains... Phosphoric acid and Citric acid It can lead to enamel demineralization, that is, the loss of calcium and phosphorus ions, which weakens the tooth structure. This is a breakthrough in mechanism. |
| 1985 | Classic in vitro experiments published | A landmark study immersed human teeth in cola and, after several days of observation, found that the teeth showed signs of damage. Significant weight reduction, rough surface, and structural damageThis directly confirms the corrosive effect of carbonated beverages on teeth. This experiment has been widely cited in further education and policy-making. | |
| Public health policy focus | 1990s–2000s | Many countries around the world have included it in their public health agendas. | Public health agencies in the United States, the United Kingdom, Australia, and many other countries have officially listed "high-sugar carbonated beverages" as [a category of unhealthy/unhealthy drinks]. Major risk factors for oral diseases in children and adolescentsThey also promoted preventative measures such as banning the sale of sugary drinks on campus and providing oral health education in the classroom. |
| 2015 | WHO releases guidelines on sugar intake | The World Health Organization (WHO) has issued authoritative guidelines recommending that adults and children should... Free sugar intake Controlled within the daily total calorie intake Below 10%And further suggestions Dropped below 5%(Approximately 25 grams per day) to obtain additional health benefits. This guideline reinforces global calls for regulation of sugary drinks such as cola. |
Digestive tract and blood sugar
Timeframe: 5 – 20 minutes (stomach and small intestine)
The carbonic acid in cola is extremely unstable in the warm environment of the stomach, quickly breaking down into water and carbon dioxide gas. This sudden release of gas causes a sharp increase in stomach pressure, forcing the lower esophageal sphincter (the junction between the stomach and esophagus) to loosen, releasing pressure in the form of a burp. Frequent pressure surges can cause the lower esophageal sphincter to relax, leading to…Acid reflux orGastroesophageal reflux disease (GERD)This can cause discomfort such as heartburn and chest pain.
Meanwhile, about 15 minutes later, the large amount of high-fructose corn syrup (HFCS), or sucrose, in the cola is rapidly broken down and absorbed in the small intestine. Monosaccharide molecules (glucose and fructose) flood the bloodstream, leading to…Blood sugar levels soared like a rocket.
Chart 2: Simulated blood glucose level changes after drinking a 330mL bottle of cola
| Time (minutes) | event | Blood glucose level (relative value) |
|---|---|---|
| 0 | Drink on an empty stomach | Baseline (100) |
| 15 | Sugar begins to be absorbed in large quantities | Rapidly rising (150) |
| 30 | Blood sugar reaches peak | Peak value (160-180) |
| 45-60 | Insulin is secreted in large quantities to lower blood sugar. | Rapidly decreasing (130) |
| 90-120 | Blood sugar may drop below the baseline. | Low point (90) |
| >120 | Gradually returning to the baseline | Slow recovery (100) |
The pancreas's beta cells detect the high blood sugar crisis and urgently secrete large amounts of...InsulinInsulin acts like a key, commanding cells in the liver, muscles, and other organs to open the gates, capture glucose from the blood, and convert it into energy or store it as food.GlycogenHowever, liver glycogen storage capacity is limited; once full, the liver will convert excess glucose into...TriglyceridesThat isFatSome of this fat accumulates in the liver (leading to...)Nonalcoholic fatty liver diseaseSome of these substances enter the bloodstream, increasing the risk of atherosclerosis, while others are stored in fat cells, leading to obesity.
Long-term consequences (years – decades):
Repeated rollercoaster-like fluctuations in blood sugar levels require insulin to work constantly under heavy load. This can lead to decreased cell sensitivity to insulin, i.e., the production of...Insulin resistance.This isType 2 Diabetes The most crucial warning sign. Furthermore, during the period of rapid blood sugar drop (approximately one hour after drinking), the brain misinterprets this as insufficient energy, sending "hunger" and "fatigue" signals, prompting you to consume more food, further exacerbating excessive calorie intake and the risk of obesity. According to a large prospective study published in the journal *Diabetes Care*, people who drink 1-2 sugary drinks daily have an increased risk of developing type 2 diabetes compared to those who drink less than 1 drink per month.26%.
caffeine
Timeframe: 30 minutes – several hours (whole body system)
In CokeCaffeine(One vial contains approximately 34-45mg) It begins to exert its systemic effects. As a central nervous system stimulant, it forcibly enhances alertness, attention, and mood by blocking receptors for adenosine, a substance in the brain that induces fatigue.
However, this energizing effect is "borrowed." The masked fatigue doesn't disappear; it's merely postponed. Once the caffeine is metabolized (with a half-life of about 3-6 hours), the accumulated fatigue will surge back, often accompanied by deeper lethargy, creating a vicious cycle. At the same time, caffeine stimulates adrenaline secretion, leading to a faster heartbeat and a temporary increase in blood pressure, putting short-term stress on the cardiovascular system.
Another significant effect of caffeine isdiuresisIt inhibits the kidneys' reabsorption of water, leading to a faster rate of water loss through urine. More importantly, cola contains...Phosphoric acidWill be with bloodCalcium,Magnesium When minerals combine, they form insoluble compounds, thus...ObstaclesThe intestines absorb these essential minerals. Furthermore, to neutralize the acidity of the blood (due to the metabolism of phosphate), the body may mobilize alkaline calcium salts stored in the bones, causing calcium to be drawn from the bones.Leaching.
Long-term consequences (decades):
Long-term, high-dose phosphate intake coupled with insufficient calcium supplementation isOsteoporosis Bone mineral density (BMD) is an independent risk factor. Multiple epidemiological studies have indicated that adolescents and women who frequently drink carbonated beverages (especially cola) have significantly lower BMD than their non-drinking peers. A study from Tufts University found that women who drank cola daily had nearly [missing information - likely referring to a specific risk factor] lower hip BMD.4%This translates into a significant increase in the risk of fractures. This poses a serious health threat to adolescents who are still accumulating peak bone mass and to postmenopausal women whose natural calcium loss rate is accelerating.
Scientific consensus established on the health effects of sugar
| period | years | milestone event | Content Description |
|---|---|---|---|
| Preliminary association<br>(Observation and hypothesis formation) | 1960s–1970s | The scientific community is beginning to pay attention to the potential harms of sugar. | Researchers have for the first time proposed that a "high-sugar diet" may be related to...Obesity, tooth decay, dyslipidemiaThis was related to health issues. Although large-scale data was lacking at the time, clinical observations had shown that rising sugar intake was correlated with an increasing prevalence of chronic diseases. This stage was one of scientific skepticism and hypothesis building. |
| Large-scale research evidence emerges<br>(Epidemiological Breakthrough) | 2004 | JAMA publishes "Nurses' Health Study II" | A long-term follow-up study of more than 50,000 female nurses in the United States showed that:People who drink more than one sugary beverage per day have a 30% increased risk of weight gain.Furthermore, this effect is independent of total calorie intake. This study provides the first large-scale evidence establishing a causal link between sugary drinks and obesity. |
| 2010 | International meta-analysis confirms metabolic risk | A meta-analysis of multiple studies published in journals such as *Diabetes Care* confirmed that:For every additional serving of sugary drinks consumed per day, the risk of type 2 diabetes increases by 26%.It is also significantly associated with metabolic syndrome (hypertension, hyperglycemia, abdominal obesity). | |
| Authoritative institutions set the tone<br>(Policy and Global Consensus) | 2015 | WHO releases guidelines for sugar intake. | The World Health Organization (WHO) has issued a strong recommendation:Adults and children should limit their intake of free sugars to less than 101 TP3T of total daily calories, and it is further recommended to reduce it to less than 51 TP3T (approximately 25 grams/day).This guide, based on 193 scientific studies, has become a cornerstone of global public health policy. |
| 2016 | The journal *Circulation* published an article on cardiovascular risk. | A study published in Circulation, the flagship journal of the American Heart Association (AHA), points out that:People who consume ≥1 sugary beverage per day have an increased risk of coronary heart disease (coronary artery disease).It is also associated with an increase in inflammatory indices (such as C-reactive protein). | |
| 2019 | Link between sugary drinks and cancer risk revealed | The French "Nutritional Epidemiology Study" (NutriNet-Santé), published in the British Medical Journal (BMJ), tracked 100,000 people and found the following:For every 100ml/day increase in sugary beverage intake, the overall cancer risk increases by 18%.The risk of breast cancer is particularly significant. This study has attracted global attention. |
Sugar-free CokeMyths?
Faced with a huge market demanding health products, "sugar-free cola" (or diet cola) emerged. Marketed as "zero calories" and "zero sugar," they seem to offer the best of both worlds. However, the scientific community's debate over their long-term health effects has never ceased.
The sweetness of sugar-free cola comes fromArtificial sweeteners,likeAspartame,Sucralose,Acesulfame K wait.
- Aspartame safety controversyIn 2023, the World Health Organization's...International Agency for Research on Cancer (IARC) Based on limited evidence (primarily concerning a type of liver cancer called hepatocellular carcinoma), aspartame is classified as... "Potentially carcinogenic to humans" (Group 2B) This falls into the same risk category as consuming red meat and staying up late. It's important to note that..."Potentially carcinogenic" is not the same as "carcinogenic".Meanwhile, another WHO expert committee (JECFA) reaffirmed its acceptable daily intake (ADI) at 40 mg per kilogram of body weight. For a 70-kilogram adult, this equates to drinking [amount missing] daily.9-14 cansOnly sugar-free cola exceeds the limit. Therefore, for the average person, the risk of occasional consumption is extremely low, but the claim that it is "absolutely harmless" is no longer valid.
- The Mystery of Metabolism and Gut MicrobiotaWhat's even more worrying is the potential impact of sweeteners on metabolism and gut microbiota. Some studies indicate that while artificial sweeteners don't provide energy, their extreme sweetness may...Interfering with the brain's reward mechanismThis could also exacerbate psychological dependence on sweetness. Furthermore, animal and preliminary human studies suggest that certain sweeteners may...Disruption of the balance of gut microbiotaThis leads to poor glucose tolerance, which in turn increases the long-term risk of obesity and diabetes. This is known as the "sweetener paradox."
The conclusion isSugar-free cola as an alternative to sugary colaSugar reduction transition toolsWhile it may offer short-term benefits for weight and blood sugar control, it is by no means a "health drink," and long-term, excessive consumption carries uncertain risks. The most prudent approach is to treat it as an occasional indulgence rather than a necessary daily source of hydration.
Overall Impact and Data
Now, can we return to our original question: "Is drinking cola long-term equivalent to slow suicide?"
"Slow suicide" is an emotional metaphor, not a rigorous medical term. However, from a pathophysiological perspective, long-term, excessive consumption of sugary cola does indeed...Systematically and progressively impairs the function of multiple vital organs.It significantly increases the risk of developing various chronic diseases, therebyshorten healthy lifespanThis aligns to some extent with the definition of "chronic self-harm".
Chart 3: Overall health risks of long-term daily consumption of ≥1 bottle of cola (estimated relative risk increase)
| Health consequences | Relative risk increased (estimated) | Main mechanism of action |
|---|---|---|
| Obesity | A significant increase (studies show that one serving of SSB* daily is associated with a higher risk of childhood obesity). | Extra calorie intake leads to increased fat production. |
| Type 2 Diabetes | Increase by approximately 251 TP3T | Insulin resistance, impaired β-cell function |
| Nonalcoholic fatty liver disease (NAFLD) | Significantly increased | Hepatic lipidogenesis and fat accumulation |
| Cardiovascular disease (CVD) | Increase by approximately 20-301 TP3T | Obesity, dyslipidemia, inflammation, hypertension |
| Gout | Significantly increased (fructose metabolism leads to increased uric acid) | Elevated serum uric acid levels |
| Osteoporosis | Increased risk (especially for those with insufficient calcium intake) | Imbalance in calcium-phosphorus ratio leads to calcium loss. |
| Tooth erosion and cavities | The risk has increased dramatically. | Acidic corrosion, sugar supply to bacteria |
(SSB: Sugar-Sweetened Beverages
Dosage is key.Occasionally drinking one can after exercise or at a party is perfectly manageable; the body is fully capable of compensating and recovering. However, when "occasionally" becomes "daily," and when "one can" becomes "several bottles," the quantitative change will lead to a qualitative change, and all the aforementioned risks will transform from "possibility" to "highly probable events."
A rational choice
Cola was invented to provide a refreshing and enjoyable drink; it is not inherently a heinous poison. The root of the problem lies in...Modern people have "normalized" and "excessively consumed" it.The consumption patterns of this consumer group, and the astonishing amounts of sugar and additives that the food industry adds in pursuit of the ultimate taste.
Through this 400,000-minute physical journey, we clearly see:
- It starts causing damage from the mouth.It erodes teeth.
- It disrupts the digestive systemThis can lead to acid reflux.
- It hijacks the brain's reward system.To create a sweet addiction.
- It causes drastic fluctuations in blood sugar and insulin.This paves the way for diabetes and obesity.
- It increases the burden on the liver.It promotes the formation of fatty liver.
- It hijacks calcium from bonesThis weakens bone strength.
- Even the sugar-free versionHowever, there are also unknown long-term risks to metabolic health.
Therefore, the wisest choice is:
- It is considered a "dessert" rather than a "beverage".Treat Coca-Cola like you would cake or ice cream, and only enjoy it in small amounts on special occasions.
- Strictly control frequency and quantityTry reducing from daily to weekly, and from several bottles to one can.
- Do not substitute cola for water.Water is always the healthiest and purest source of hydration.
- Focus on overall dietary balanceEnsure adequate intake of calcium, magnesium, and vitamin D to combat potential bone loss.
- Use a strawReduce the contact area between cola and teeth.
- Do not brush your teeth immediately after drinking.Wait 30 minutes
- Pair with waterDilute oral acidity
- Avoid drinking on an empty stomachSlows down the rise in blood sugar
- Set upper limitNo more than 2 bottles per week
Your health is like a edifice that requires lifelong maintenance, and every dietary choice you make each day is either adding bricks to this edifice or creating holes in it. After reading this article, the next time you pick up that can of black soda, you may have a deeper understanding of the long and complex journey your body has taken, allowing you to make more prudent and responsible choices.
Appendix: Recommended Alternative Drinks for Cola
| Beverages | advantage | Precautions |
|---|---|---|
| Unsweetened lemonade | Rich in Vitamin C | Avoid excessive acidity |
| Sparkling water + fruit slices | It has a bubbly texture and is sugar-free. | Homemade is best |
| Sugar-free tea drinks (green tea, oolong) | Antioxidant, promotes metabolism | Avoid drinking on an empty stomach |
| Electrolyte water (after exercise) | Replenish lost minerals | Do not overdo it in daily life |
Further reading:
