Effects of Cola on Health
Know about the effects of cola on health, tips to reduce the intake and when to seek a doctor's advice.
Written by Dr. J T Hema Pratima
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 7th Aug, 2025
Introduction
Soft drinks, especially colas, are a popular beverage choice worldwide. Their fizzy, sweet taste makes them a favourite for many, but have you ever wondered how they affect your health?
While an occasional cola may not cause harm, regular consumption can lead to several health concerns.
Let’s explore the effects of cola on your body and some healthier alternatives.
Consult a Nutritionist for Personalised Advice
How Does Cola Affect Your Health?
1. High Sugar Content and Weight Gain
Most colas contain a large amount of sugar, sometimes up to 10 teaspoons per can! Drinking sugary beverages regularly can lead to:
Weight gain and obesity (since excess sugar turns into fat)
Increased risk of type 2 diabetes (due to insulin resistance)
Tooth decay and cavities (sugar feeds harmful bacteria in the mouth)
2. Artificial Sweeteners and Their Risks
Some diet colas replace sugar with artificial sweeteners like aspartame or sucralose. While they have fewer calories, studies suggest they may:
Increase sugar cravings, leading to overeating
Disrupt gut bacteria, affecting digestion
Potentially raises the risk of metabolic disorders
3. Caffeine and Its Effects
Cola contains caffeine, which in small amounts can boost alertness. However, too much caffeine can cause:
Anxiety, restlessness, or trouble sleeping
Increased heart rate and blood pressure
Dehydration (since caffeine is a mild diuretic)
4. Bone Health Concerns
Cola contains phosphoric acid, which can interfere with calcium absorption. Over time, this may lead to:
Weaker bones (osteoporosis risk)
Higher chances of fractures, especially in older adults
5. Digestive Issues
The carbonation and acidity in cola can cause:
Acid reflux or heartburn
Bloating and stomach discomfort
6. Kidney Problems
Frequent cola consumption has been linked to:
Kidney stones (due to high phosphoric acid content)
Reduced kidney function over time
Tips to Reduce Cola Intake
If you enjoy cola but want to minimise its negative effects, try these steps:
1. Gradually Cut Back
Start by reducing the number of colas per week.
Replace one cola a day with a healthier option like sparkling water with lemon or herbal tea.
2. Choose Healthier Alternatives
Infused water (with cucumber, mint, or berries)
Fresh fruit juices (without added sugar)
Coconut water or buttermilk (for hydration)
3. Be Mindful of Diet Colas
If you opt for diet versions, limit intake and watch for any side effects like headaches or digestive discomfort.
4. Improve Your Diet
Eating a balanced diet with enough calcium (milk, yoghurt, leafy greens) can help counteract some of cola’s negative effects on bones.
When to Seek Medical Advice?
If you experience:
Frequent heartburn or digestive issues after drinking cola
Unexplained weight gain or fatigue
Signs of weakened bones (joint pain, frequent fractures)
Final Thoughts
While cola can be a refreshing treat, drinking it regularly can harm your health in multiple ways. By making small changes like switching to healthier drinks and moderating intake, you can protect your body from long-term damage.
Consult a Nutritionist for Personalised Advice
Consult a Nutritionist for Personalised Advice
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Lakshmi Tejasvi
Clinical Nutritionist
14 Years • M.Sc - Clinical Nutrition
Hyderabad
Vibgyor Nutri, Hyderabad
