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If you are anything like me, at some point you will have reached for a Diet Coke or a Pepsi Max and told yourself it’s a healthier choice because it’s got no sugar.
And that’s half true. Zero sugar sodas don’t have any sugar so in that way they are ‘healthier’.
But there is another ingredient in there that is often overlooked: caffeine.
Don’t worry, I’m not here to make you feel bad about enjoying a fizzy drink, but people are increasingly wanting to understand what they are putting into their bodies, and caffeine is a bit of a health and wellness buzzword.
So, do the likes of Diet Coke and Pepsi Max have caffeine in them? Absolutely. But how much, and what does that means for you?
Every drink is slightly different, but Diet Coke and Pepsi Max have almost identical amounts of caffeine in them:
To give you some context, the average cup of instant coffee (don’t judge me) has about 60-80mg of caffeine, so one can of fizzy sugar free soda is equivalent to just over half a cup of coffee.
The daily guidance for an adult is around 400mg of caffeine per day, so a can of Pepsi Max isn’t going to make much of a dent in that. However, if you consume a lot of tea or coffee as well, it can add up, especially if you drink strong barista coffee which contains much more caffeine.
For most of us though, a couple of cans a day is perfectly safe and should have no adverse impact on our health.
Good question.
It certainly isn’t a natural ingredient. The companies add it deliberately for a few reasons.
First, for flavour. Caffeine has a slightly bitter taste that helps to strike a balance between the sweetness. Sugar free drinks have artificial sweeteners to replace the sugar, so caffeine is used to stop the drink tasting too sweet.
Second, caffeine is added to give the drinker a bit of a boost. Lets be honest, we don’t just drink fizzy drinks for the taste. A cold fizzy drink can pep you up in the morning after a sleepless night full of nappy changes, or keep you going when you hit a midday slump at work.
Zero sugar drinks might save you a few calories, but you still want to get something out of them, and a little caffeine buzz is what’s on offer here.
If you want to avoid caffeine completely as well as consuming less sugar, there are alternatives.
Caffeine free Diet Coke is a thing. It’s got that gold branding so it’s easy to spot on the shelves, and most supermarkets stock it. You might struggle to find it in local shops, though.
It has no caffeine, no sugar, and no taste! Just kidding. I don’t like it that much but it’s a fizzy drink that is safe to drink for anyone trying to stay caffeine free.
There is also a Diet Pepsi with no caffeine, but I haven’t noticed that as much so it may be harder to find.
Other fizzy drinks will also have zero caffeine options, so it’s just a case of trying a few and seeing what you like. For example, Fanta is naturally caffeine free and so is the Fanta Zero option.
Unless you are trying to completely avoid caffeine, the likes of Diet Coke and Pepsi Max won’t do you any harm whatsoever.
Even if you drink two or three cans a day you are unlikely to go over your recommended daily caffeine intake. Unless you are also chugging coffee or tea by the gallon.
The only thing to be aware of is giving them to children. Kids are obviously a lot smaller than adults and their bodies are still developing. Caffeine hits them harder. In fact, children under 12 shouldn’t have caffeine at all and those between 12 and 17 should be limited to 100mg per day.
So best to keep sugar free sodas away from your children.
Honestly though, when it comes to adults, there really isn’t anything to worry about. These drinks do contain caffeine, but not even as much as a cup of coffee, so if you would happily have a brew, you can enjoy a cold sugar free fizzy drink guilt free.
Self Care and Health
