When you think about a healthy diet, you probably think of what you eat throughout the day, like meals and snacks. But another important part of your diet is what you drink. For some people, that includes soda.
While soda might be a refreshing, bubbly treat, it's also not a healthy option. Soda, which is considered a sugar-sweetened beverage, is a major source of added sugar in many American diets.
The good news is that over the past few decades, Americans have been ditching soda and other sugary drinks for healthier alternatives. However, some are still drinking this unhealthy beverage, and others are turning to diet soda, which has its own set of problems.
Here are 3 reasons why soda is unhealthy and why to consider cutting soda and diet soda out of your diet.
1. Soda can lead to weight gain and obesity.
You're probably aware that consuming too many calories can lead to weight gain. However, it's easy to forget to account for beverages in your calculations. Over time, drinking too much soda can lead to weight gain and obesity.
Soda comes jam-packed with calories, with up to almost 200 in just one 12 oz can of certain varieties. While your daily calorie intake depends on many factors — like your age, weight, and level of physical activity — soda can take up a lot of your daily allotment.
For instance, a moderately active female between the ages of 26 and 50 should plan for about 2,000 calories each day. Just one can of soda would eat up 10% of their daily intake of calories.
Unfortunately, these calories aren’t doing anything for you. Unlike food, soda doesn't provide you with nutrition or make you feel full. In fact, it can make you hungrier and even make you crave sweet foods that are high in carbohydrates, which can also contribute to weight gain.
2. Soda can lead to serious health conditions.
The effect of soda is far-reaching when it comes to your health. Regularly drinking soda has been connected with a wide range of health conditions, including type 2 diabetes, heart disease, kidney disease, non-alcohol liver disease, and gout.
For instance, people who drink at least one can of a sugary drink (like soda) each day are over 25% more likely to develop type 2 diabetes compared to people who don't regularly drink these kinds of beverages.
One of the reasons added sugars can be so detrimental to your health may be due to weight gain. However, there may be other links between added sugars and chronic health conditions, such as how sugar can lead to inflammation in your body. This alone may make cutting soda from your diet worth it.
3. Soda can cause tooth decay and cavities.
The carbonation of sugar and acid in soda may taste good, but it’s a recipe for disaster when it comes to your teeth. After each sip of soda, these ingredients attack your teeth for about 20 minutes. After every new sip, another attack begins.
This process weakens the enamel (the layer on your teeth that is most visible) on your teeth and promotes bacterial growth. Over time, this can lead to tooth decay. What's more, when tooth enamel is damaged, cavities can form.
While there are ways to lessen the impact of soda on your teeth, like using a straw and brushing your teeth after drinking soda, the most effective approach is to avoid soda altogether.
But, What About Diet Soda?
While diet soda might seem like a great alternative with its zero calories and no sugar, there are a host of other problems that diet soda can cause.
For starters, diet soda can lead to more weight gain. This is because the chemicals, including artificial sweeteners, can make you want to eat more sugar in your diet elsewhere. As a result, you may not get the calories from soda, but you'll get them from the cookie you eat later in the day.
Diet soda has also been linked to type 2 diabetes. If you have type 2 diabetes, the artificial sweeteners in diet soda can cause a rise in blood sugar and insulin, leading to diabetic shock. If you don't have diabetes, excessive intake of diet soda can put you at risk of developing the condition.
Your teeth aren't safe from diet soda, either. Like regular soda, diet soda still has acid and some version of sweetener, which can be problematic for your oral health.
Avoiding — Or At Least Limiting — Soda
The best approach for your health is to avoid soda and diet soda altogether. Instead, opt for healthier but also delicious options, like water with slices of fresh fruit, sparkling water, or freshly brewed, unsweetened iced tea. Of course, plain water is always a good option.
If you must drink soda, moderation is key. Limit yourself to drinking soda as a treat from time to time to reduce its negative health effects.
A healthy diet includes everything you eat and drink. As you choose your meals and their accompanying beverages, consider how they impact your health — both now and in the years to come.
Think Before You Drink!
Do you have questions about how to maintain a healthy diet, including the beverages you drink? Talk to a Chester County Hospital Registered Dietitian to assess your dietary needs.