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Zero-Calorie Drinks Aren't Risk-Free: Experts Advise Moderation
🇰🇷 South Korea /Health & Science

Zero-Calorie Drinks Aren't Risk-Free: Experts Advise Moderation

From Dong-A Ilbo · (1d ago) Korean Critical tone

Translated from Korean, summarized and contextualized by DistantNews.

TLDR

  • Zero-calorie carbonated drinks, while lacking sugar, are not risk-free and excessive consumption can be harmful.
  • Experts recommend limiting intake to about one can (330-355ml) per day, or even less frequently, to avoid potential negative health effects.
  • Potential risks include disrupting the body's reward pathways, influencing insulin response, increasing appetite, altering gut microbiota, and impacting dental enamel due to acidity.

In South Korea, the proliferation of 'zero-calorie' beverages has been met with enthusiasm, particularly among health-conscious consumers seeking alternatives to sugary drinks. However, as highlighted in this report from Dong-A Ilbo, the perception of 'zero risk' associated with these products is a misconception that warrants careful consideration.

The problem is not calories, but the body's reaction.

— Doctors and nutrition experts interviewed by HuffPostThis quote encapsulates the central argument that the absence of calories does not negate the potential negative physiological effects of artificial sweeteners.

The core issue, as explained by health experts, lies not in the absence of calories but in the body's reaction to the intense sweetness provided by artificial sweeteners. When the body anticipates energy intake upon tasting sweetness but receives none, it can lead to a confused reward pathway in the brain. This confusion may affect insulin response, potentially leading to difficulties in blood sugar regulation and even increased appetite for more calorie-dense foods, particularly sweets and carbohydrates.

Furthermore, the article delves into the less-discussed impacts on the gut microbiome and cardiovascular health. Emerging research suggests that certain artificial sweeteners can alter the balance of gut bacteria, potentially promoting inflammation and further complicating blood sugar control. Long-term implications for cardiovascular health are also being investigated, underscoring that the effects of these sweeteners extend beyond immediate metabolic responses.

The sweetness is felt, but the actual 'reward (calories)' is absent. In this case, our brain perceives 'something is missing' and sends stronger hunger signals (ghrelin).

— ExpertsThis explains the mechanism by which zero-calorie drinks might paradoxically increase cravings for food.

From a Korean perspective, where trends in health and wellness are rapidly adopted, it's crucial to approach such products with informed caution. While zero-calorie drinks are not entirely forbidden, viewing them as a harmless substitute for water or other healthy beverages is ill-advised. The recommendation from experts—limiting intake to roughly one can per day or consuming them only occasionally—provides a practical guideline for enjoying these drinks without compromising long-term health. The emphasis remains on prioritizing water and unsweetened beverages as the primary sources of hydration.

The 'zero calorie' label does not mean 'zero risk'.

— ExpertsThis statement directly addresses the misconception that zero-calorie products are inherently safe for unlimited consumption.
DistantNews Editorial

Originally published by Dong-A Ilbo in Korean. Translated, summarized, and contextualized by our editorial team with added local perspective. Read our editorial standards.

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