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The soda industry is huge in the US and so is the amount of sugar that is going into those beverages. With the average 12 ounce can of soda containing about 40 grams of sugar its easy to see why it's delicious but also why it's so bad for you! Whether you're trying to lose weight or trying to keep a healthier lifestyle soda should be the first thing that you cut! Check out some of the top reasons why soda has got to go!
Sugar Turns to Fat
Although sugar is vital to your metabolism and the ability to produce energy, an excess of sugar can result in excess fat. Well you might say an excess of anything can cause you to gain weight so what specifically does the soda do that is different or worse than anything else? The ability to drink your calories and drink your sugars doesn't allow the body to feel full causing you to over indulge on calories in both beverage and in food.
Whether you're looking at calories or at sugars an excess amount of either can lead to weight gain. Although an average 12oz can of soda contains 150 calories, it also contains nearly 40 grams of sugar which is already over the American Heart Association's daily recommendation for sugar intake. Imagine now if you've had more than 1 soda a day..
Another issue with the amount of sugar in soda is its correlation to diabetes. The amount of sugar in the average soda spikes the general amount of sugar in the bloodstream causing your body to have difficulty absorbing glucose. This concept is known as insulin resistance which is directly linked to pre-diabetes.
So what about sugar free soda? Honestly, there is a lot of inconclusive research on whether or not diet soda is just as much of a risk as there are typically sugar substitutes being used. Ultimately you make your own health choices and the staggering facts are that there are many beverages that are better for you than soda.
Bad For Your Teeth
We've already mentioned that soda is high in sugar content. That sugar content reacts with the bacteria in your mouth to form an acidity level strong enough to corrode the enamel of our teeth, the outer protective layer of your teeth. Breaking down the enamel leads to tooth decay by leaving your teeth unprotected from general bacteria which causes cavities.
Although we do not recommend soda drinking on a consistent basis there are ways to reduce the risk of affects on your enamel. Using a straw can reduce the exposure to your teeth and reduce the acidity being created. Brush your teeth after drinking a soda, or if you can't brush your teeth then consider swishing your mouth with some water to reduce the acidity level.
Want to know what beverage isn't bad for your teeth? Water! And most of us aren't getting enough, which is why it is one of our top 5 health tips for a healthier lifestyle.
No Nutritional Value
Okay, so we already know that soda exceeds the daily recommendation for sugar intake but it also does not have any benefits. Most sodas contain no nutrients or vitamins despite their high number of sugars, carbs, calories and even sodium.
An average (fairly healthy) meal for example has roughly 600-800 calories. In an average bottle of soda you can expect roughly 200 calories. In an average meal however you can expect to achieve some if not all of your need for protein as well as potential vitamins and minerals that are essential to overall health. Soda however has none of this with the incredible calorie and sugar content.
Bone Loss
There are two reasons that soda has been linked to possible bone loss. The first is phosphoric acid which is heavy in most sodas. Although phosphoric acid is itself important to overall bone health receiving too much comparatively to your calcium intake can lead to bone loss. If you find yourself unable to cut the soda habit or atleast reduce it, consider taking a calcium supplement to re-proportion the amount of phosphoric acid vs calcium in the body.
The other potential reason for bone loss is caffeine which is found in both diet and regular soda. Caffeine has been known to interfere with calcium absorption. This can also be reduced by adding a calcium supplement to your daily routine or when you are drinking beverages with large amounts of caffeine.
Increased Calorie Intake
According to Harvard School of Public Health, "[sugary drinks] are the single largest source of calories and added sugar in the U. S. diet." As mentioned before, calories in soda are not registered by the body as such which does not allow us to feel full. Therefore we still seek calories outside of the 150-200 calories consumed in the average can or bottle of soda.
Another reason that soda leads to increased calorie intake is because of soda not marketed as a dessert. Soda has significantly more calories and sugar than the average cookie however it is not seen in the same context as indulging in a sweet. This marketing strategy allows us to ignore the additional calories that we've had from the soda while still craving a "sweet" such as a cookie or dessert.
Overall reduction of sugary drinks has been linked to weight loss and reduced risk for type 2 diabetes and heart disease. Whether you cut it out completely or reduce your intake of sugary beverages you are heading in the right direction. If you're looking to head in the right direction towards a healthier lifestyle here is a good place to start!
The information you need...Straight Up!
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