5 Unbelievable Side Effects of Soda: Is Soda Healthy?

Regular or diet soda isn’t good for your health because it contains excessive sugar. It can cause diabetes, weight gain, and cardiovascular conditions.

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Soda is a popular beverage, accounting for 65% of all sugary drinks sold in America. Yet, when consumed in excess, it may have adverse side effects on your health. Although grabbing a bottle of your favorite brand may seem irresistible, it is worth limiting for the sake of your health.

Like other sweetened beverages, soda can have far-reaching health effects. These include irreversible brain damage, cardiovascular complications, diabetes, and excessive weight gain.

Read on to discover the top five side effects of soda. You will also understand how to reduce your soda intake for a healthier living.

Is Soda Good for Your Health?

According to Healthy Food America, a bottle of coca-cola contains at least 16 teaspoons of industrial sugar. Incredibly, a single teaspoon of sugar is the equivalent of 4 grams of calories. Therefore, by simple metrics, you gain 64 grams of calories from a bottle of coca-cola.

Similarly, a can of soda consists of high-fructose syrup, which contains 150 calories. The calorie content is an equivalent of 10 teaspoons of sugar. Essentially, if you drink a can of soda every day, you will likely gain a whopping 15 pounds of mass in just three years!

In an article by Harvard nutritionists, you should use sugary beverages sparingly or disregard them altogether. Furthermore, the American Heart Association recommends cutting down on additive sugar intake. It helps reduce your chances of developing obesity and heart complications.

Women should take a maximum of 6 teaspoons (24 grams) of added sugar in a day. Similarly, the maximum recommended intake for men is nine teaspoons (36 grams) of added sugar.

A healthy rule of thumb is to regulate soda intake, as it contains a high added sugar content. 

You may also consider skipping other beverages that contain sugar as a primary or secondary ingredient. Added sugar found in soda, therefore, has no nutritional benefit.

Side Effects of Soda

Soda-diet or regular-is harmful for your health. Besides soda, other sources of added sugar include fruit juices and flavored drinks.

If you drink soda regularly, watch out for the following side effects:

#1: Can Cause Excessive Weight Gain

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Soda can cause weight gain due to several reasons.

First, it doesn’t make you feel full, so there is a higher risk of taking more calories than you require. Therefore, you may continue drinking and adding more calories without your knowledge.

Secondly, being a sweet, flavored drink increases your craving for other foods that may have high-calorie content.

Some studies suggest that an increased intake of soft drinks increases energy intake and weight gain. Additionally, drinking sugar-added soda is the same as taking 17% extra calories into your body.

Another study also submits that a daily serving of sugary soda in children has a 60% chance of increasing obesity. In Massachusetts, for instance, 548 school children took part in a survey to determine if soda contributes to obesity.

The children received an increased serving of a sugary beverage each day. After 19 months, the children recorded an increase in body mass index.

#2: Increases the Risk of Cardiovascular Complications

A regular soda diet puts you at higher risk of heart-related complications, including stroke in women and men.

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In one study reported by the women’s health initiative, 59,614 women participated in a clinical trial. They took at least two servings of sweetened beverages over nine years. At the end of the study, 8.5% of the women reported a primary outcome. The outcome consisted of heart failure, heart disease, and stroke.

Another study sampled 40,000 men within 20 years. Researchers concluded that men who took a sugary beverage each day had a 20% risk of developing a heart attack.

#3: Higher Chances of Type ΙΙ Diabetes

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Type ΙΙ diabetes occurs from a high level of blood sugar in your body. 

Insulin resistance is the main trigger for the condition. It impairs the ability of insulin to transport blood sugar into different cells within your body. A regular drink of soda increases your chances of developing type ΙΙ diabetes.

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In a journal publication, soda had a close link to diabetes. A sample of 2019 women from North Manhattan took part in a study. In the beginning, they had no symptoms of diabetes. During a follow-up after the study, more than 300 participants had diabetes caused by soda consumption.

In another study conducted in 2013, increased sugar intake played a significant role in developing obesity and type ΙΙ diabetes. Based on findings from the study, taking a can of soda each day increases your risk of type ΙΙ diabetes by 1.1%.

#4: Can Trigger Impaired Brain Function

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A frequent intake of sugar-rich soda can hinder the formation of brain-derived neurotrophic factors.

Protein neurotrophic factors help in the development and growth of nerve cells, including brain cells. They also help regenerate damaged brain and nerve cells. Insufficient brain-derived factors contribute to impaired brain function.

An article published by Boston University shows a close link between soda and memory loss. From the findings, a daily soda intake increases your chances of having a smaller brain volume and poor memory.

Furthermore, impaired brain function exposes you to a higher risk of irreversible brain disorders. A case example is Alzheimer’s disease, which severely affects cognitive function. In addition to old age, lifestyle factors such as taking too much sugar can trigger Alzheimer’s disease.

#5: Affects Your Dental Health

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High sugar intake is one of the leading causes of dental diseases. According to the World Health Organization, free sugar in sweetened beverages is the primary cause of dental cavities.

Your mouth contains bacteria responsible for breaking down and digesting food. However, sugar presents ready energy for bacteria in your mouth. Therefore, when bacteria metabolize free sugar in the mouth, they produce acids that cause enamel decay.

Furthermore, soda contains carbonic and phosphoric acids. A combination of acids and sugar may lead to brittle teeth, which causes fragile, weak enamel.

The World Health Organization recommends a 5-10% energy intake in sugary beverages to keep dental cavities at bay.

How to Reduce Your Soda Intake

Soda has no nutritional value, hence drink your favorite brand in moderation.

Herbal Tea: Photo by Pixabay

Do you want to cut down on your soda intake? Fortunately, there are ways to swap your drink for other healthier options.

First, a sudden cut down may yield withdrawal symptoms. Therefore, a gradual reduction of the amount you take will have sustainable outcomes. For instance, if you take a bottle each day, you may take three in a week.

Secondly, stay hydrated at all times to prevent thirst and soda craving. Drink plenty of plain water and eat fresh vegetables and fruits instead of soda.

Thirdly, consider stocking up on healthy alternatives whenever you go shopping. These include milk, coconut water, green tea, iced herbal tea, and flavored water. Alternatively, sprinkling citrus fruits, herbs, and cucumber slices in freshwater can spice it up.

Winding Up: Is Soda Healthy?

Soda contains chemical additives, sweeteners, and preservatives, which are a source of life-threatening effects. There is enough medical evidence linking soda to a variety of lifestyle diseases.

Plain water offers the healthiest alternative to rehydration and refreshment. Besides water, other alternatives like herbal tea and fruits will help cut down on your soda intake.

Furthermore, you should consult a professional dietician for nutritional information and sound advice.

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