How much is too much Soda?
Rather than answering that question, I will leave the answer
up to you. Although different parts of
the country call it different things, there is substantial evidence that this unhealthy,
carbonated, sweet beverage does not contain any beneficial nutritional
value. Soda contains significant amounts
of sugar, empty calories, and caffeine.
Packed within one regular size can of soda, there are 39
grams of sugar. According to the
American Heart Association, the daily recommended value of sugar for adult
women is 25 grams, and for men it is 36 grams.
Therefore, consuming just one regular soda a day adds up to 32 pounds of
sugar within one year. Incorporating all
this extra sugar into your diet has been found to cause diabetes, cardiovascular
disease, weight gain, and obesity.
The American College of Cardiology recently concluded that drinking
just one serving a day of sugar-sweetened beverages causes a 35% greater risk
of sustaining a heart attack or fatal heart disease. In addition, a study conducted by the
American Diabetes Association found that drinking at least one soda a day
compared to none at all significantly increased the risk of being diagnosed
with metabolic syndrome by 36% and type II diabetes by 67%.
Although diet soda does not contain sugar, it is not a
healthier option. When sugar is
eliminated from soda, it is replaced with chemicals and artificial
sweeteners. Research has indicated that
diet soda may actually change the central processing within the brain, in which
the body craves more foods high in calories, fat, and sugar. Thus, there is a greater risk of increased
hunger, obesity, and weight gain. The
American Diabetes Association found that drinking one diet soda a week was
associated with a 70% greater risk of diabetes compared to individuals who
don’t drink this carbonated beverage.
Consuming both regular and diet sodas may even be linked to greater risk
of stroke.
In addition to sugar, chemicals, and artificial sweeteners,
many sodas contain caffeine. Up to 400mg
of caffeine a day is considered safe for heathy adults. However, levels exceeding 400mg is dangerous,
leading to headaches, restlessness, anxiety, and heart palpitations, among
others. Drinking soda in addition to
coffee, energy drinks, and any other caffeinated beverage may be harmful to
your health.
Rather than drinking soda, here are some alternatives
- Plane water
- Add fruit or vegetables to infuse flavor into plane water
- Drink seltzer water, it comes in different flavors and does not have the added sugars, chemicals, or caffeine
- Add a little splash of cranberry juice to plane seltzer water
Drinking regular and diet soda is not good for you, as it is
full of added sugars, chemicals/artificial sweeteners, caffeine, and empty
calories. Many health risks are linked
to regular consumption of these carbonated beverages. Next time you are tempted to reach for a can
of soda, try a healthier alternative to curb your craving.
By: J. Scott, DPT, ATC, CSCS, TSAC-F
Sources: The Mayo Clinic, Cleveland Clinic
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