No-caffeine cola recipes: Splendid Table. NYT.
DIY Dr. Pepper. An extract based recipe for Dr. Pepper syrup.
Nature’s Flavors organic (cane alcohol) cherry cola flavor extract, natural (ethyl alcohol) cherry cola flavor extract and almond cola flavor extract, and erythritol sweetened cherry coffee syrup.
Bickford flavors and extracts including cola. EC Blend cola flavor concentrate.
SweetLeaf (stevia) Cola Sweet Drops and Root Beer Sweet Drops.
Wholesale caffeine powder.
Coffee extract overview. DIY caffeine extraction.
Diacetyl is used as an artificial butter flavoring but has been associated with lung disease (in its powdered form) and should thus be avoided.
Organic cane alcohol is okay.
Negative health impacts of diet sodas
- Cleveland Clinic article
- But some studies have found that when you eat or drink products containing aspartame, it increases levels of a hormone called cortisol in your blood. This changes the activity of the microbes responsible for the breakdown of food in your digestive tract. One theory is that these changes may lead to weight gain and insulin resistance, both of which would have a bad effect on blood sugar control in those with type 2 diabetes. Using a lot of aspartame could make these effects worse. There’s still not enough evidence to confirm that aspartame can help you lose weight or control your blood sugar if you have type 2 diabetes.
- Diet soda consumption is correlated to weight gain. Mechanism is because artificial sweeteners may increase desire for high-calorie foods (fats and sugars) (just as does sugar consumption). (Stevia does not have that effect.)
- Insulin confusion – sucralose consumption may increase both insulin and blood glucose levels.
- Addiction.
- A 2014 aspartame study on obese rats showed that aspartame negatively impacted their gut biome, elevated their fasting glucose levels, and impaired their insulin-stimulated glucose disposal. “Regular consumption of artificially sweetened soft drinks is associated with disorders of the metabolic syndrome, including abdominal obesity, insulin resistance and/or impaired glucose tolerance, dyslipidemia and high blood pressure.” Some studies suggest that excessive consumption of artificial sweeteners, including aspartame, may negatively affect gut bacteria, but more research is needed.
- Aspartame, used in Diet Dr Pepper, is classified as possibly carcinogenic to humans based on limited evidence, but regulatory bodies like the FDA and JECFA maintain that it is safe for consumption within the acceptable daily intake of 0–40 mg per kg of body weight. Most studies indicate that aspartame does not pose significant health risks when consumed in moderation. Recent studies have explored the long-term effects of aspartame, including a notable study that found it may reduce body fat in mice but could also lead to mild cardiac hypertrophy and decreased cognitive performance.
- Aspartame is not classified as an addictive substance, but some people may experience cravings for sweet foods after consuming it. Many report increased sweet cravings, which can make it difficult to control sugar intake. Aspartame and sugar cause your brain to produce feel-good hormones, such as dopamine, which can make you want more of it.
- In 2020, a study by Yale researchers found that consuming a low-calorie sweetener was not, by itself, responsible for slowing metabolism. But when it was combined with carbohydrates or fats, it did cause people’s metabolism to slow. So, for example, if you drank a diet soda with aspartame, it might not have any effect on you. But if you drank that diet soda as you ate French fries, it could have negative effects on your metabolism.
- Studies suggest that if you regularly eat or drink a lot of aspartame over a long period, it could harm your kidneys. Scientists also think aspartame can cause toxic liver disease.
- Research has also linked aspartame to depression.
Additives
Maltodextrin
Maltodextrin comes in two forms: digestible and digestion-resistant. Both are a processed plant starch, generally from corn in the US and from wheat in Europe. “maltodextrin” in an ingredient list usually refers to the digestible form which has a GI of 110 (100 for sucrose) since it rapidly converts to glucose in the gut. Digestion-resistant maltodextrin may be listed as “resistant maltodextrin” or (in the US) as “soluble corn fiber”. (Digestible) maltodextrin is bad; soluble corn fiber is good: a low GI (around 25), high fiber sweetener, thickener, and prebiotic. Soluble corn fiber is not equivalent to cornstarch; though they come from the same source the former is a dietary fiber while the latter is a carbohydrate.
Sugar Alcohols
Sugar alcohols: xylitol, erythritol, sorbitol, maltitol, mannitol, isomalt, lactitol. In general, close in sweetness to sugar but with less than half the calories (0 to 2 calories per gram vs 4 cal/g), fewer carbs, lower GI, and starve instead of feed dental plaque. On the downside, they may (per association not causation studies) increase the risk of blood clotting, and the undigested portion (which is the reason for its lower GI and slower rise in insulin levels) can cause GI problems (especially for people with issues with IBS, Crohn’s disease, or sensitivity to FODMAPs).
Maltitol is okay but still contains carbs and the other sugar alcohol issues.
Erythritol may be almost as harmful as aspartame due to its possible association with increased risk of strokes and heart attacks.