Ditch the Soda

[lead]Let’s have an honest conversation about soda (or pop as my mom would call it).[/lead]

Soda is the second most consumed beverage in the United States (second to water),with data showing Americans drink about 57 gallons of soda per person each year (according to the Medical Daily Pulse).

I think it’s safe to assume we all know soda has a lot of sugar and calories, making it a poor choice for people interested in losing weight or trying to eat healthier.

However, the negative effects of soda go much further than just calories.

• Increased Risk for Heart Disease
  • Studies show that even people that have a healthy diet and are not overweight still have a higher risk of heart disease if they consume excess soda
  • High Fructose Corn Syrup (the sugar found in soda) has been associated with metabolic syndrome, which is a condition that leads to Heart Disease and Diabetes
• Increased Risk for Type 2 Diabetes
  • Research shows that people who consume 1-2 cans of soda a day (or more) have a 26% greater chance of developing Type 2 Diabetes compared to those that rarely drink soda
  • High Fructose Corn Syrup not only is linked to obesity (a risk factor for Type 2 Diabetes) but also Type 2 Diabetes itself due to the sugar content and its effects on the body’s hormones
• Obesity
  • 1 can of Coke (12 oz) has 140 calories and 39 grams of sugar, which is the equivalent of eating 2 full size Snicker’s candy bars (sugar content-wise)
  • Soda is empty calories, meaning it has absolutely zero nutritional qualities. Other drinks that contain calories and sugar at least contain some vitamins and minerals but not soda. It doesn’t even assist in providing hydration to the body (it actually has the negative effect)
  • Harvard researchers have calculated found that due to the strong effects of soda on the body, each additional soda consumed increases a person’s risk for obesity 1.6 times

[lead]But what about diet soda?[/lead]

It’s true that diet soda has zero calories and no real sugar but it isn’t much better in terms of health and weight loss.

• Artificial sweeteners (found in diet soda) confuse your body and have a more intense flavor than real sugar. Overtime, this can dull your senses to naturally sweet food (like fruit), making you have to eat greater quantities of sugar to register the sweetness
• Research finds that even people that drink diet soda have an increased risk for heart disease and type 2 diabetes
• Artificial sweeteners have been linked to headaches
• Research finds that people that drink diet soda often have a higher waist circumference than regular soda drinkers. The effects not eh body’s hormones play a part in this, but it’s also due to people thinking they can splurge in their diet in other areas since they aren’t consuming calories/sugar with soda. This can lead to weight gain and unhealthy meal choices
• Diet soda has zero nutritional value

So what is my suggestion?

If you are a hardcore soda drinker (diet included), make a goal to reduce your soda consumption each day by half. After a week, reduce it by half again. Continue until you are no longer regularly consuming soda. It sounds hard but I think the information above shows that it’s worth it.

I would never say to anyone “don’t ever drink soda” because let’s be honest that not how I roll. Every once in awhile there is nothing that hits the spot more than a fountain Cherry Coke with crushed ice in my opinion. So when that craving comes up every couple of months, I indulge. But I get the smallest size available and after it’s gone, I’m good.

You may experience caffeine cravings or sugar cravings if you are trying to quit soda. Try finding something positive to do when these cravings hit…take a walk, drink a glass of sparkling water, have a small piece of dark chocolate, etc. Many times the craving is due to habit or a response to a certain feeling and not necessarily a want for caffeine/sugar. Being mindful of how you are feeling or what you are doing during your usual “soda craving” times throughout your day can play a big part in finding out what your triggers are and lead you to finding out how better to deal with them.