Soda is a popular beverage due to its sweet taste, carbonation, and caffeine content. But on the other side, soda may be a source of empty calories, sugar, or artificial sweeteners. The mix of a sweet flavor, carbonation, and caffeine makes soda a popular drink for many. But on the other side, soda may be a source of empty calories, sugar, or artificial sweeteners.
Your chances of developing heart disease and having a stroke increase.
According to the Centers for Disease Control and Prevention, heart disease is the leading cause of mortality in the United States (CDC). Unfortunately, consuming soda on a daily basis may raise this risk. Atherosclerosis published a meta-analysis in May 2014 that indicated that one daily consumption of soda or other sugar-sweetened beverages was related to a 16% increase in heart disease.
You Could Be Endangering Your Gut
While clear sodas are a typical source of relief for upset stomachs, their everyday influence on gut health may do more damage than good.” Both normal and diet soda have a deleterious effect on the stomach,” explains Anya Rosen, RD, CPT, a virtual functional medicine practitioner located in New York City. “Sugars increase the development of dangerous bacteria and fungus, such as candida. Meanwhile, sucralose and other artificial sweeteners have been demonstrated to disrupt intestinal flora.
Diabetes is more probable to occur in you
Soda, like other sugary drinks, may produce a blood sugar increase after consumption. When blood sugar levels rise, insulin is released into the body to transport sugar into cells for energy or storage. Drinking soda on a daily basis indicates that this surge in blood sugar and insulin occurs repeatedly throughout the day, thereby increasing the risk of diabetes.
While diet soda may not directly cause a blood sugar surge, there is still reason for concern when it comes to diet soda and diabetes risk. In fact, research published in Current Developments in Nutrition in May 2018 indicated that consuming normal or diet soda was related to an increased risk of diabetes.
You Could Gain Some Weight
Soda adds additional calories and sugar to the diet. When you consume soda on a daily basis, the additional calories may contribute to weight gain. A 16-ounce can of cola has the following nutrients, according to the USDA:
- 207 calories, 10% of the daily value (DV)
- 1.2 grams of fat, 2% of DV
- 51 grams of carbohydrates, or 17% of the DV
- Sugar content: 49 grams (98 percent DV)
Weakening of Bones and Teeth
Drinking soda on a regular basis, particularly in lieu of water, may damage tooth enamel. The mix of acid and sugar in soda may cause tooth enamel to deteriorate, increasing the risk of cavities. Soda may impair bone health in addition to teeth.
“Sodas, particularly colas, may raise the risk of fractures,” explains Michelle Rauch, RDN. “Many of these soft drinks include phosphorus (commonly referred to as ‘phosphoric acid’ or ‘phosphate,’ which raises calcium outflow in the urine. Furthermore, the caffeine in soda might interfere with calcium absorption and cause bone loss if used often. To decrease the risk, make sure your diet has adequate calcium and vitamin D.”
Regular or diet soda use is linked to an increased risk of heart disease, diabetes, weight gain, and all-cause mortality. It may also have a harmful impact on your bones, teeth, and liver.
If you prefer drinking soda, limit yourself to once a week instead of every day, and your body will thank you.