America is a nation of soda enthusiasts. In the United States, 63% of children and 49% of adults regularly use soda. Your mouth probably waters just thinking about it. The sound of the ice cubes crackling as you pour them into a glass, the hiss of the fizz, and the tickling in your throat as you take that first sip.
Even though the majority of people are aware that soda isn’t exactly a nutrient-rich beverage, you might be curious about the precise impact drinking soda on a daily basis has on your health. It’s something to think about if you haven’t already. Ultimately, our everyday routines have the most impact on us. How much does daily soda consumption effect health
The Immediate Effects Of Daily Soda Consumption
Before discussing the effects of soda on the body, it is useful to understand what makes it what it is. Carbonated water, sugar, high fructose corn syrup, artificial sweetener, phosphoric acid (which enhances the soda’s flavour and prolongs its shelf life), and natural flavourings are the main ingredients in almost all sodas. There is caffeine in several soda varieties, such as Pepsi, Coca-Cola Classic, Coke Zero, Diet Coke, Mello Yello, and Dr. Pepper.
Regular soda has 155 calories, 38 grammes of carbohydrates, 37 grammes of sugar, and 34 milligrammes of caffeine per can or bottle. To put this into perspective, consider that the American Heart Association suggests limiting daily sugar intake to 25 grammes for women and 36 grammes for men, which is less than the amount in a can of soda. The Food and Drug Administration recommends limiting caffeine intake to no more than 400 milligrammes per day.
According to registered dietician Sonya Angelone, drinking soda on a daily basis can have some immediate negative effects on the body. First, the coffee and sugar will cause your energy levels to jump. According to Angelone, caffeine inhibits the neurotransmitter adenosine, which is responsible for the weary feeling. Simultaneously, the rapid absorption of soda’s simple carbs from sugar into the bloodstream adds to the energy surge. However, according to Angelone, the energy you get from soda is fleeting and will ultimately fade.
There are immediate ways that soda impacts the gut, according to Dr. Supriya Rao, a quadruple board-certified physician in internal medicine, gastroenterology, and obesity medicine. According to her, some people have gas and bloating from the carbonation and sugar. She went on to say that constant soda use can really upset the digestive system, leading to frequent constipation, diarrhoea, and stomach pain for those who consume soda on a daily basis. She clarified that this is because the soda’s high sugar content feeds the “bad” bacteria in the stomach, causing the gut lining to deteriorate.
The Long-Term Effects Of Daily Soda Consumption
In the short term, soda can give you a stomachache and cause your energy to spike and then decline. How about in the long run?
Dr. Neil Paulvin, an expert in regenerative medicine, asserts that consuming soda on a daily basis will probably result in weight increase, particularly abdominal fat. “Belly fat can be harmful since it raises the risk of breast cancer, metabolic syndrome, heart disease, and Type 2 diabetes. He clarified that a regular soda use has been related to kidney disease, high blood pressure, and high cholesterol in addition to raising the chance of such illnesses over time.
Paulvin claims that regular soda use can have negative health effects, especially on the heart. This is important information to know because cardiovascular disease is the leading cause of death in the United States and can be mostly avoided with a balanced diet and lifestyle. He stated, “Research has indicated that soda drinkers, whether they choose regular or diet, are more likely to develop heart disease and stroke.”
Moreover, regular soda consumption is bad for your brain. According to Paulvin, drinking soda can raise blood sugar levels, which can promote inflammation in the brain. In fact, regular soda use has been scientifically associated with increased risk of dementia and depression.
Is it possible to avoid all of these health risks by choosing diet soda? Regretfully, according to all three experts, diet soda has also been scientifically connected to problems with the heart, brain, and stomach. According to all three, the artificial sweeteners in these beverages are just as unhealthy as regular sugar.
How to Drink Less Soda
Do you feel motivated to reduce your soda intake right now? Thinking about what you enjoy about soda so much can help you come up with a replacement, according to Angelone. Is it the hit of caffeine? If so, a can of matcha or a sparkling coffee would be a suitable substitute. Just make sure it doesn’t include sugar or artificial sweeteners by keeping an eye on the ingredient list. Otherwise, the purpose is negated.) Is it the carbonation and sweetness combined? Your new best friend might be fruit-flavored sparkling water or kombucha. Angelone advised, “Try making your own infused water and save money at the grocery store.” Some combinations to try are pomegranates and cucumber, orange and blueberries, and cucumber and mint.
One word of caution from Angelone regarding substituting your soda habit with other caffeinated beverages (such as matcha or sparkling coffee): Avoid it if you’re having headaches, which according to Angelone are common when people stop drinking soda or any other beverage that contains caffeine. She suggests gradually cutting back on caffeine to prevent headaches. “Because caffeine is a stimulant, you should take caution to stay away from other drinks like matcha, green tea, chocolate, and mate that may also contain caffeine or similar stimulants,” she continued.
According to Angelone, if you stop drinking soda abruptly after becoming accustomed to it, you may experience more fatigue as a result of not receiving the same amount of caffeine. “Eat frequently throughout the day to maintain energy and include between-meal snacks with high-fiber, high-protein carbohydrates, like nut butter and banana or Greek yoghurt and berries,” she advised. She also emphasised the significance of drinking lots of water. “This practise may prevent afternoon slumps and help you feel more alert and energetic.”
Angelone underlined how crucial it is to swap out your beverage for something else. As sodas contain both fluid and caffeine, it’s crucial to make sure you switch out the fluid for other beverages when reducing your caffeine intake. If not, you can suffer from dehydration symptoms such as exhaustion, lightheadedness, agitation, dry lips, and skin, the expert stated.
It’s not simple to go from drinking soda every day to drinking it “sometimes,” but doing so will improve your health now and in the future.