A rising trend on TikTok has recently captured the attention of health enthusiasts—mixing diet Coca-Cola into protein shakes. However, health experts are raising alarms about the potential dangers of this concoction. Maccabi Healthcare Services clinical dietitian Adi Meged firmly advises against such combinations, stating, “I definitely don’t recommend adding diet cola to your protein shake.” She elaborates, “It’s not advisable because it’s an ultra-processed food, meaning it contains a high amount of artificial and industrial ingredients.” Both diet cola and protein powder are laden with processed elements, which can culminate in an unwholesome shake.
Meged elucidates that ultra-processed food encompasses products that have undergone extensive processing and often contain various additives aimed at prolonging shelf life, enhancing flavor, or improving visual appeal. These products—ranging from snacks to carbonated beverages, processed meats, and ready-made meals—are typically overflowing with sugar, salt, trans fats, preservatives, and artificial flavor enhancers. “High consumption of ultra-processed foods can lead to various health issues, including obesity, type 2 diabetes, and heart disease,” Meged stresses. She emphasizes the importance of thoroughly reading food labels, opting for natural foods, and incorporating a diverse array of fresh ingredients into one’s diet.
The union of diet cola and protein powder is particularly ill-advised for several compelling reasons. First off, the combination can disrupt the delicate balance of healthy gut bacteria. Both products are loaded with numerous processed ingredients—ranging from phosphoric acid to artificial sweeteners such as saccharin, aspartame, and sucralose. This aggregation of highly processed elements results in a protein shake classified as ultra-processed, which can significantly disrupt the composition of beneficial gut bacteria. The consequences may include digestive symptoms like diarrhea, bloating, and other bodily ailments, which could negatively impact the overall function of various body systems.
Moreover, the excessive acidity in this concoction should not be overlooked. Ingredients like phosphoric acid, commonly found in diet cola and protein shakes, heighten the acidity levels, leading to uncomfortable digestive complications such as heartburn, gas, and general stomach discomfort. This state of excessive acidity can also interfere with the absorption of essential minerals such as calcium, magnesium, and iron, since these minerals thrive in a more alkaline environment for effective assimilation. An overload of acidic foods can restrict their availability to the body, inflicting undue stress on the kidneys, which are tasked with breaking down these acids.
Our digestive system naturally supports a thriving community of beneficial bacteria, which is crucial for optimal health. Unfortunately, the more processed ingredients—like preservatives, artificial flavors, and colorings that are common in both protein powders and diet cola—are ingested, the more harm can be inflicted upon gut bacteria. “This disrupts their natural balance, potentially impairing digestive function and leading to unpleasant effects like diarrhea, gas, and absorption issues,” Meged notes. Additionally, carbonated drinks can elevate intestinal motility, further complicating digestive health.
Extensive recent studies on ultra-processed foods have drawn concerning correlations to increased inflammation that could escalate the risk of various chronic illnesses, including heart disease and diabetes. Meged warns, “Ultra-processed food can harm all bodily systems,” which manifests as inflammation, chronic diseases, and damage to the beneficial gut microbiota.
The significance of gut bacteria cannot be overstated; ongoing research reveals their positive effects on all body systems, encompassing digestive, nervous, and immune functions, as well as contributions to disease prevention, blood sugar regulation, and weight management. “Damage to gut bacteria from drinking diet cola and consuming processed protein powders can weaken these systems,” she points out.
For healthier alternatives, Meged suggests exploring natural sweeteners like monk fruit, stevia, and erythritol. She advocates the addition of nutrient-rich fruits to protein shakes—options like berries, bananas, dates, and apples increase the population of beneficial gut bacteria. “Varying the colors of fruits is beneficial as each color supports a specific family of gut bacteria,” she adds.
When selecting protein powder, Meged recommends choosing brands that include minimally processed ingredients and as many natural colorings or flavors as possible. Given that many protein powders on the market contain processed elements, it is essential to identify less processed options for a healthier choice.
For those looking to optimize daily protein intake while adhering to as natural and unprocessed a diet as possible, consulting with professionals like nutritionists and dietitians is highly advisable.
**Interview with Adi Meged, Clinical Dietitian at Maccabi Healthcare Services**
**Interviewer:** Thank you for joining us today, Adi. There’s been a lot of buzz on TikTok about mixing Diet Coke with protein shakes. What’s your professional stance on this trend?
**Adi Meged:** Thank you for having me. I definitely do not recommend combining Diet Coke with protein shakes. It’s fundamentally unsound from a nutritional perspective.
**Interviewer:** Can you elaborate on why this combination is considered unhealthy?
**Adi Meged:** Certainly. Both Diet Coke and protein powders are examples of ultra-processed foods, which means they contain a high frequency of artificial and industrial ingredients. Ultra-processed foods can lead to a variety of health issues, including obesity, type 2 diabetes, and heart disease. The additives in these products can disrupt the balance of healthy gut bacteria, which is crucial for digestion and overall health.
**Interviewer:** What specific components in Diet Coke contribute to these negative health effects?
**Adi Meged:** Ingredients like phosphoric acid and artificial sweeteners such as saccharin and aspartame are concerning. They increase acidity, which can lead to digestive symptoms like bloating, gas, and even heartburn. This excessive acidity can also hinder the absorption of essential minerals like calcium and magnesium.
**Interviewer:** With all that said, what’s your advice for those looking to enhance their protein shakes in a healthier way?
**Adi Meged:** My best advice would be to stick to natural ingredients. Incorporate fresh fruits, vegetables, or nut butters. Reading food labels is crucial; choose products with fewer and more recognizable ingredients, and aim to include a diverse array of whole foods in your diet.
**Interviewer:** Thank you, Adi, for your insights. It’s essential to understand how our food choices impact our health.
**Adi Meged:** Thank you for having me. Remember, prioritizing whole, unprocessed foods can make a significant difference in long-term health.