Are Sugar-free Monsters Bad For You? Why?
On October 8, 2022 by Lucky WongThe study looked into whether drinking energy drinks on a regular basis in mouse models was associated with a number of harmful health effects.
The first study, published in Frontiers in Nutrition, found excessive use caused damage to blood vessels in the brain. The other study, published in Nutrients, found that energy drinks induce metabolic syndrome to almost the same extent as caused by a the high saturated fat diet of the West.
The Curtin Health Innovation Research Institute’s Associate Professor Ryusuke Takechi, the project’s principal investigator, notes that although the studies were done on mouse models, the results regarding prolonged use could serve as a warning to consumers.
“Increased consumption of energy drinks, especially among young people, is being attributed to their high sugar and caffeine content. Many may believe that sugar-free varieties are ‘healthier’ for them, but our studies found the opposite,” Professor Takechi said as an associate.
“Our initial investigation into the potential effects on the brain revealed that energy drinks, even those made without sugar, disrupted the blood vessels and increased inflammation in mouse model brains.
“This is especially concerning because early symptoms of many neurodegenerative disorders, including Alzheimer’s disease and multiple sclerosis, include damage to brain blood vessels and increased inflammation.”
The second study examined the impact of chronic energy drink consumption on the metabolic syndrome, a group of conditions that can result in heart disease and stroke.
“What was particularly interesting here was that we found sugar-free energy drink also promoted metabolic syndrome and increased blood glucose and cholesterol in mice models, in similar levels to standard energy drinks,” Says Associate Professor Takechi.
“The study demonstrated that regular consumption of energy drinks, whether or not they are sugar-free, raises blood sugar levels and bad fats (triglycerides), which are a common component of diabetes. While maintaining the same weight, it also increased body fat.”
“Both studies should serve as red flags for consumers, but more research—beyond mouse models—is required to examine the effects of particular energy drink ingredients, such as artificial sweeteners.”
Professor John Mamo, Doctor Virgine Lam, Michael Nesbit, PhD candidates Liam Graneri, and Zachary D’Alonzo are co-authors on the paper along with them. They are all affiliated with the Curtin Health Innovation Research Institute.
The research paper The Consumption of Energy Drinks Induces Blood-Brain Barrier Dysfunction in Wild-Type Mice can be found online here.
For better athletic performance, weight loss, or to stay awake for work, school, or recreational activities, people may drink energy drinks like sugar-free Monster.
However, there are numerous risks associated with frequent or excessive energy drink consumption. Despite having fewer calories and sugar than traditional energy drinks, zero-calorie versions still present some risks.
Why Sugar-free Energy Drinks Are Bad For You
The fact that sugar-free energy drinks made the list won’t likely come as a surprise given how it sometimes feels like everything these days is unhealthy. Contrary to some goods, however, these beverages are regarded as unhealthy for a variety of reasons that are backed by science. We’ll look at two of the top issues with sugar-free energy drinks here:
Caffeine
Almost everyone who consumes energy drinks, whether they are sugar-free or not, does so because of the energizing impact caffeine, which is frequently present, has on the body and mind. Some brands have additional stimulants like guarana or ginseng, which can increase the energizing effects of these drinks. Although this technique for increasing users’ energy levels frequently works, at least temporarily, it also has some negative side effects and even poses serious health risks.
An energy drink can contain several hundred milligrams of caffeine per can, while a cup of coffee typically contains about 90 mg. You could easily consume far more than the recommended daily limit if you drink just two of the stronger drink brands. If a jolt of energy is your goal, this high caffeine content may seem great, but this level of caffeine intake has been associated with poor sleep quality, anxiety, headaches, and low mood, as well as physical dangers like rapid heart rate, seizures, and a heightened susceptibility to stress1.
Artificial Sweeteners
Although the absence of sugar in sugar-free energy drinks may lessen the health risks related to their consumption, drink manufacturers must still replace that flavor component in some way. As a result, artificial sweeteners like sucralose or acesulfame K (Ace-K) are added. Because they don’t add any calories to an energy drink but still impart a sweet flavor, these ingredients are favored as a sugar substitute.
The sweeteners added to energy drinks that are sugar-free may seem like the ideal solution to the issue of the high sugar content of these beverages, but they might not be any better for you than the original sweeteners. It is difficult to say whether sucralose and Ace-K are safe for humans to consume because both sweeteners have been linked to cancer in studies on animals. Additionally, there is uncertainty regarding how long these substances will last in humans. Public health groups and researchers have called for further investigation2 into the safety of artificial sweeteners, but the question of how bad these compounds might be for you has yet to be settled.
Alternatives To Sugar-free Energy Drinks
If you regularly consume regular or sugar-free energy drinks, you probably already know how difficult it can be to stop using them. People can easily become dependent on these highly caffeinated products to maintain their energy levels throughout the day, and abruptly stopping them may even cause caffeine withdrawal. If you use energy drinks and dread the prospect of stopping, know that there are safer alternatives; we’ll look at a few of these below:
Green Tea
Green tea has the same energy-boosting properties as sugar-free energy drinks due to caffeine, but it’s much gentler on the body than other drinks. Theanine, an amino acid that balances the caffeine in green tea and lessens any side effects, helps to smooth out the energy boost. Additionally, green tea is a worthy substitute for your typical energy drink because it has been linked to fat loss and a number of other advantages.
Amino Acid Supplements
Amino acid energy supplements can be a great source of fuel for your body, especially during exercise, even though they don’t deliver the same kind of jolt as a large dose of caffeine. Because branched-chain amino acids (BCAAs) can be used by the muscles as a source of energy when your body’s glycogen stores run low and because BCAAs can prevent the buildup of serotonin in the brain, they can also reduce exercise-related fatigue.
Coffee
Coffee has numerous advantages, which you are probably already aware of, but if you’re trying to stop drinking sugar-free energy drinks, it might be worthwhile to review them. In addition to not having sugar unless you add it yourself, coffee has less caffeine than the majority of energy drinks. Additionally, it is widely accessible, and the caffeine it contains might help fend off some withdrawal symptoms.
Sugar-free Energy Drinks Risk
Numerous factors may cause people to choose zero-calorie energy drinks like sugar-free Monster. The most obvious one is probably having more energy, along with having clearer thinking. In order to control their appetite or to speed up their metabolism while watching their calorie intake, dieters may also choose to substitute sugar-free energy drinks for high-calorie foods or drinks. Energy drinks are frequently consumed by athletes before workouts in an effort to improve their performance.
Energy drinks’ high caffeine content and additional ingredients like guarana, another source of caffeine, and specific vitamins contribute to their allure. In comparison to an 8-ounce cup of coffee, which contains 100 milligrams of caffeine, a typical energy drink can have up to 240 milligrams in a 16-ounce serving.
Energy drinks can have a negative effect on someone’s emotions and mental health because of the excessive caffeine they contain. Energy drinks may result in irritability, restlessness, and nervousness, according to the National Center for Complementary and Integrative Health (NCCIH).
Since people vary in caffeine sensitivity, some individuals may experience intense emotional effects shortly after consuming energy drinks and more significant “crash” effects once the stimulants wear off. People who suffer from psychological disorders like anxiety and depression may be more susceptible to these consequences. As a result, despite having few calories, even sugar-free energy drinks carry a risk.
Physical Risks
Energy drinks may have negative health effects depending on their composition and the amount consumed. Energy drinks are known to cause an increase in blood pressure and a rapid heartbeat, according to the NCCIH. People may experience dangerous heart rhythms that are out of the ordinary.
Though research findings are mixed, caffeine and other ingredients in energy drinks may trigger dehydration during physical activity, according to an October 2015 International Journal of Health Sciences (IJHS) review. In extreme cases, excessive energy drink consumption has been connected to seizures, chest pain, heart attacks, and sudden death.
The IJHS review raises concerns about the potential negative effects of energy drink consumption, especially for young people. Regular and sugar-free energy drinks can harm your heart in addition to causing gastrointestinal problems, acute and long-term headaches, and a variety of caffeine-related psychiatric disorders.
Alcohol Hazards
In America, it’s increasingly popular to combine alcohol and energy drinks. About 25% of college students, according to the NCCIH, mix alcohol with energy drinks. For this reason, a lot of alcoholic beverage companies advertise energy drinks with alcohol to this age group.
Alcohol and sugar-free energy drinks are good options for teens and young adults who want to limit their calorie intake while drinking. Energy drinks with calories and without calories when combined with alcohol present numerous risks.
Although some people might think that drinking stimulants makes it more difficult to get drunk, what actually happens is that they underestimate how drunk they are. Drinkers aged 15 to 23 who combine alcohol and energy drinks are four times more likely to binge drink than those who do not, according to the Centers for Disease Control and Prevention (CDC).
The Centers for Disease Control and Prevention (CDC) defines binge drinking as having four or more drinks for women on one occasion and five or more for men. The risk of injuries, unprotected or unwanted sex, drunk driving, and potentially fatal accidents rises with binge drinking. Additionally, alcohol intensifies the drawbacks of energy drinks, such as irritability and cardiovascular issues.
Cognitive And Sleep Problems
Energy drinks often contain caffeine and other stimulants that can make it difficult to concentrate or think clearly. The effects of caffeine are transient and shouldn’t be used as a substitute for getting enough sleep, according to the National Sleep Foundation (NSF). The IJHS review also found that individuals who regularly drink energy drinks or other caffeinated beverages have a higher likelihood of having trouble sleeping.
Although it’s generally safe to consume energy drinks on occasion in moderation, care should be taken. The amounts of caffeine, additional stimulants, and other ingredients in energy drinks, both regular and zero-calorie, vary widely.
Try water or sports drinks as the best energy booster during workouts as an alternative to energy drinks like sugar-free Monster. Increased physical activity and adherence to a nutrient-rich diet may benefit overweight people more than excessive consumption of diet energy drinks.
As the best way to increase energy, the NSF suggests having good sleeping habits. You’ll sleep better and wake up feeling rested if you maintain a regular sleep schedule, have a relaxing bedtime routine, and sleep in a cool, cozy environment.
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