We all know that a can of soft drink can wreak havoc on our bodies, yet many of us are willing to take the risk. For some people, meals feel incomplete without a fizzy companion, and they find comfort in believing that ‘diet’ or ‘sugar-free’ labels mean lesser results – or none at all.

But is this really true?

A seven-year follow-up study by the National Library of Medicine shows that excessive consumption of soft drinks increases the risk of fractures. Another study in The American Journal of Clinical Nutrition indicates that cola consumption may adversely affect bone mineral density.

While the effects of the sugar in carbonated drinks – such as weight gain, heart disease, diabetes and tooth decay – are well known, their impact on bone health is often overlooked. Nevertheless, it is one of the most serious risks that requires greater attention.

Caffeine and phosphoric acid double whammy

Most soft drinks contain two major ingredients: caffeine and phosphoric acidTo mask the sharpness of the acid, large amounts of sugar are often added (which is another red flag).

While caffeine may interfere calcium absorptionphosphoric acid may be increased risk of calcium lossWhich is necessary to keep the bones strong. So, when you drink that can of Coca-Cola, you may be compromising your bone density without even thinking.

“Caffeine and phosphoric acid, both found in many soft drinks, can negatively impact bone density,” explains Dr Ramkinkar Jha, unit head and head of orthopedics at Artemis Hospital, Delhi. Caffeine may interfere with calcium absorption, leading to decreased bone mineral density, especially in people with low calcium intake. Meanwhile, phosphoric acid, often present in cola, may increase the risk of calcium loss through urine, potentially leading to calcium deficiency. The combination of these factors can contribute to weak bones over time.

Shivangi Borkar, head of the department of physiotherapy at PD Hinduja Hospital and MRC Mahim, says, “Caffeine reduces the levels of inositol in the blood, a protein important for calcium metabolism. With low inositol, the kidneys eliminate more calcium, and the body absorbs less calcium through the intestine. The carbonation process in soft drinks creates carbonic acid, which alters gastric acidity and reduces nutrient absorption. Phosphoric acid and aspartame in soft drinks lower the pH, potentially leading to bone disintegration and reduced bone density.

Sweet Soda and Calcium Deficiency

“High sugar intake can increase insulin levels, which can promote calcium excretion through the kidneys,” says Dr. Jha.

Additionally, when one is addicted to drinking sugary soda and consumes it in abundance daily, the intake of nutritious beverages such as milk, buttermilk or juice is reduced, which by default reduces overall calcium intake. , which potentially reduces bone mineral density and increases fractures. Risk over time.

Your body needs calcium, and if it’s not getting enough from your diet, it will begin to pull it from your bones. Soft drinks do not provide calcium but can create conditions that can force your body to lose it. Over time, this can lead to weakened bones, making you more susceptible to fractures and conditions like osteoporosis.

Are the effects worse on women?

Women are more likely to develop osteoporosis than men due to several factors. Bone Density and Estrogen LevelsThis means that if you are a woman and are addicted to these sweetened soft drinks, you better be careful.

Estrogen plays a protective role in bone health, but as women age, levels drop and the risk of bone thinning increases. Regularly consuming soft drinks can speed up this process, especially if they are not getting enough calcium and vitamin D from other sources.

Dr. Kiran Kharat, Senior Consultant Orthopedic Surgeon at Ruby Hall Clinic, Pune, explains, “Daily consumption of soft drinks is especially harmful for children, adolescents and elderly persons. Teenagers, in their critical years of development, need adequate calcium to build bone density, and consumption of soft drinks during this period can hinder this. Others at risk include post-menopausal women, whose bone mineral density naturally decreases with age. “This decline may be worsened by poor calcium absorption and increased bone weakness.”

The Truth About ‘Sugar-Free’ or ‘Zero Sugar’ Soft Drinks

You might think that switching to sugar-free versions would solve the problem, but it’s not that simple. Many diet sodas still contain phosphoric acid and caffeine, so the potential for bone damage remains. Additionally, there is some evidence to suggest that artificial sweeteners may alter gut bacteria, which may indirectly affect bone health by interfering with nutrient absorption.

“Although diet sodas do not contain actual sugar, they still contain caffeine and phosphoric acid, which can contribute to low calcium levels, which ultimately affects bone health. Researchers suggest that these ingredients are as harmful to bone density in diet soda as they are in regular soda. So, even if sugar disappears, the risk remains,” says Dr Kharat.

draw a limit then leave

You may already know this, but now is the time to really understand that even a small glass of soft drink (every day or very often) may seem harmless, but over time, the effects add up. Therefore, start by limiting your intake of soft drinks and gradually stop it completely.