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Does Your Body Have These Changes After You Drink A Can Of Coke?

Does Your Body Have These Changes After You Drink A Can Of Coke?

An infographic titled What Happens One Hour After Drinking a Can of Coke? created by former pharmacist Niraj Naik and published on the blog The Renegade Pharmacist rapidly went viral. The infographic was praised and criticized, which prompted us to research the statements to validate whether they are accurate. Keep reading if you seek practical advice about the effects of Coke or other cola drinks on your health.

WhatHappensOneHourAfterDrinkingaCanofCoke

    What Happens One Hour After Drinking a Can of Coke – Infographic | The Renegade Pharmacist

    The First 10 Minutes After Drinking Coke

    STATEMENT: Naik claims that a coca cola contains 10 teaspoons of sugar and that phosphoric acid prevents us from vomiting after drinking it.

    TRUE AND FALSE: According to the Coca-Cola website, a 12 fl oz can contains 39 grams of sugar, which is approximately 10 teaspoons. This statement is factual. Phosphoric acid is added to Coke to give it a tangy flavor. Nonetheless, the flavoring does not prevent vomiting. This claim is exaggerated. For example, many brands of orange, grape, and apple juices also contain 10 teaspoons of sugar without the phosphoric acid and we can easily chug a 12-ounce juice drink without vomiting.

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    CAUTION: Phosphoric acid, which is a substance found in Coke and other cola drinks, is a controversial ingredient. It is highly acidic and linked to low bone mineral density (BMD) in older women. It is a substance that should be limited in those who are worried about low BMD.

    After 20 Minutes

    STATEMENT: Naik claims that blood sugar spikes cause insulin to burst. As a result, the liver turns the sugar into fat.

    TRUE AND FALSE: According to Livestrong, if sugar calories are not used as energy immediately after they are consumed, they are converted into body fat. Keep in mind that sodas in the US such as Coke contain fructose, which is more prone to be stored as body fat than other types of sugar.

    The good news is, it is possible to burn the 140 calories that a 12-ounce Coke contains. Burning 140 calories varies person-to-person by gender, age, height, and weight. For example, a 25-year-old woman who weighs roughly 130 pounds can burn these calories by jogging approximately 20 minutes. You can calculate your own burn rate by using a Calorie Burn Calculator.

    CAUTION: According to the University of Rochester, sugary soft drinks add calories to your diet and raise insulin levels, which results in visceral fat (fat within the abdominal cavity). Too much visceral fat can raise certain blood proteins and result in metabolic syndrome.

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    After 40 Minutes

    STATEMENT: Naik claims that the caffeine causes your blood pressure to rise, more sugar to be dumped into your bloodstream, and your pupils to dilate.

    TRUE AND FALSE: According to this study, caffeine causes a temporary increase in blood pressure. Coffee was primarily researched and it contains more caffeine than cola drinks; however, a raise in blood pressure is a legitimate concern for some. For example, the researchers concluded that caffeine might be harmful to those with hypertension.

    There is a debate about whether caffeine in Coke contributes to increased sugar dumped into your bloodstream if you are a healthy adult. Yet, according to WebMD, those with type 2 diabetes can have clinically significant blood-sugar elevations as a result of caffeine use.

    According to Livestrong, caffeine interacts with adenosine receptors in the brain and adrenaline (epinephrine) increases. Because of the increased adrenaline (“fight or flight” hormone), your pupils dilate after caffeine ingestion.

    CAUTION: According to WebMD, for those with type 2 diabetes, caffeine can interfere with glucose control.

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    After 45 Minutes

    STATEMENT: Naik claims that your body ups your dopamine production, which stimulates the pleasure centers of your brain – much like the drug heroin.

    TRUE AND FALSE: It cannot be denied that caffeine is addictive and it improves mood, but caffeine represents a minimal risk (even when abused) when compared to other stimulant drugs, according to Pharmacological Reviews.

    CAUTION: Again, according to Pharmacological Reviews, a small number of people are more prone to compulsive caffeine use and might have problems reducing or eliminating it.

    After 60 Minutes

    STATEMENT: At 60 minutes, Naik claims that you will experience a sugar crash and the diuretic properties come into play (you will urinate). He warns that important nutrients are robbed from your body.

    TRUE: It is well known that caffeine is a diuretic, which causes increased urination. Cola drinks such as Coke might seem to quench your thirst, but ultimately they cause you to lose fluid.

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    Moreover, there appears to be a connection between soda and osteoporosis, which indicates there could be calcium loss as a result of this tasty drink. According to WebMD, researchers at Tufts University found that women who drank three or more colas a day had almost a 4% lower BMD in the hip (with calcium and vitamin D intake controlled).

    And last of all, many can experience a sugar crash after eating high carbohydrate meals, high sugar foods, and high sugar beverages, such as Coke. Typically, you can feel nervousness, headaches, dizziness, and a variety of other symptoms. Reactive Hypoglycemia is the technical term and it is real for some people. WebMD recommends that you avoid or limit sugary foods and drinks to prevent reactive hypoglycemia from occurring.

    CAUTION: What Naik does not mention is caffeine’s half-life is about six hours. This means, if you ingest 200 mg of caffeine at 6:00 PM with dinner, half of that caffeine is still in your system at midnight.

    Conclusion

    It’s common knowledge that too much sugar is harmful to our health and waistline, but how much is too much?

    For reference, the World Health Organization (WHO) recommends that we should reduce the intake of free sugars to less than 10% of our total energy intake. Take these guidelines into consideration: a 30-year-old woman who exercises moderately each day should limit her sugar intake to approximately 25 grams. Consider that energy intake varies depending on many factors. If you want to calculate your personal total energy expenditure, use this calculator.

    As for caffeine intake, the Mayo Clinic indicates that up to 400 milligrams of caffeine appears to be safe for most healthy adults, which equals 4 cups of brewed coffee or 10 cans of Coke.

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    Marilyn Rogers

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    Last Updated on November 19, 2019

    20 Time Management Tips to Super Boost Your Productivity

    20 Time Management Tips to Super Boost Your Productivity

    Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

    If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

    1. Create a Daily Plan

    Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

    2. Peg a Time Limit to Each Task

    Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

    3. Use a Calendar

    Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

    I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

    Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

    4. Use an Organizer

    An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

    These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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    5. Know Your Deadlines

    When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

    But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

    6. Learn to Say “No”

    Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

    Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

    7. Target to Be Early

    When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

    For appointments, strive to be early. For your deadlines, submit them earlier than required.

    Learn from these tips about how to prepare yourself to be early, instead of just in time.

    8. Time Box Your Activities

    This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

    You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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    9. Have a Clock Visibly Placed Before You

    Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

    10. Set Reminders 15 Minutes Before

    Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

    You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

    11. Focus

    Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

    Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

    Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

    12. Block out Distractions

    What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

    I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

    When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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    Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

    13. Track Your Time Spent

    When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

    You can find more time tracking apps here and pick one that works for you.

    14. Don’t Fuss About Unimportant Details

    You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

    Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

    15. Prioritize

    Since you can’t do everything, learn to prioritize the important and let go of the rest.

    Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

    16. Delegate

    If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

    When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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    17. Batch Similar Tasks Together

    For related work, batch them together.

    For example, my work can be categorized into these core groups:

    1. writing (articles, my upcoming book)
    2. coaching
    3. workshop development
    4. business development
    5. administrative

    I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

    18. Eliminate Your Time Wasters

    What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

    One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

    While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

    19. Cut off When You Need To

    The number one reason why things overrun is because you don’t cut off when you have to.

    Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

    20. Leave Buffer Time In-Between

    Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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    Featured photo credit: Unsplash via unsplash.com

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