Drinking soft drinks is a part of the American diet – it goes perfectly with pizzas and burgers. You’ll find it in restaurants, at sporting events, and in movie theatres. According to a Gallup Poll, 48% of Americans drink at least one 12-oz soda a day. But what is this popular drink doing to our bodies? Let’s look at each ingredient and its impact on our health:

SUGAR:

Everyone knows that sodas are packed with sugar and in the United States most soft drinks are sweetened with the cheapest white processed sugar – high fructose corn syrup. This sugar is processed by the liver. Within 20 minutes, all the sugar is absorbed into the bloodstream. The liver and pancreas must work overtime to keep blood sugar levels within an optimal range. Overworking these organs by consuming too much sugar can lead to insulin resistance, diabetes, fatty liver and heart disease. The liver also works hard to convert extra sugar to fat. Studies have shown having two or more regular or diet sodas per day can increase risk of kidney stones and chronic kidney disease. Too much sugar is also associated with reduction of a brain chemical that helps us learn, store memories and the one that tells you to stop eating.

ARTIFICIAL SWEETENERS:

Diet sodas are even worse than sugar-laden sodas because of artificial sweeteners like aspartame. Consuming products with artificial sweeteners can actually cause sugar cravings. Aspartame is associated with as many as 92 different health problems. Mild health problems include things like headaches, dizziness, nausea, irritability, insomnia, joint pain and vision problems. More serious issues include depression, heart palpitations, seizures, cancer, insulin resistance, diabetes, fatty liver, leukemia, and more.

PHOSPHORIC ACID:

Phosphoric acid is added to soft drinks to provide a sharper tangy flavor and to slow the growth of mold and bacteria. It binds to magnesium, zinc and calcium and these needed minerals are then excreted via urine. The high levels of phosphoric acid in soft drinks have been linked to kidney stones and other renal problems. It is also associated with weakened bone strength and osteoporosis. The acidity in your mouth is also associated with corroding tooth enamel.

SODIUM BENZOATE:

Sodium benzoate is used as a preservative to prevent mold. It adds additional sodium to the diet and reduces the amount of available potassium. For those who are sensitive, consuming this preservative can lead to skin rashes and asthma. It can also cause serious damage to liver cells leading to cirrhosis of the liver. Studies done by the Mayo Clinic show that sodium benzoate may enhance or trigger hyperactivity in children.

CARAMEL COLOR:

Caramel coloring is added to dark soft drinks to give it that dark familiar shade. It doesn’t add flavor, but it is usually tainted with carcinogens. Along with cancer, caramel color has been associated with high blood pressure, lowered immune response, and susceptibility to allergies and food sensitivities. It has also been linked to infertility and thyroid dysfunction.

BPA (BISPHENOL-A):

The same stuff found in baby bottles, water bottles and plastic containers that we are trying to avoid is also found in the lining of soda cans. It is a known endocrine system disrupter, linked to fertility problems, impaired brain and neurological functions, cancer, cardiovascular system damage, diabetes, and early puberty.

What to drink instead?

It was incredibly hard for me to quit the soft drink habit but my health was more important. During the transition, there were times that I would succumb to the craving and noticed that there was an immediate reaction of headaches and mild diarrhea. I am amazed at how much I used to enjoy them and know how much better off I am without them.

Instead, how about a glass of water infused with lemon, or cucumbers? Or a little bit of mint? Herbal teas are a good choice too. If it’s the fizz you want, try a sparkling water with a splash of fruit juice. If caffeine withdrawal is a problem, try green tea and slowly decrease your exposure to caffeine. I know you can do it!

If you want to learn more about how sugar and soft drinks affect your health or want help weaning off them, I’d love to talk to you! Click here to send me an email.