Beverages can contribute many calories to the diet. Some drinks such as milk contribute nutrition to the diet while others contain empty calories. Soda does not have any nutritional value, but adds calories. Drinking a 7.5 oz. glass of soda daily adds 36,500 calories a year, which equates to 10.4 pounds of fat, according to Utah State University.
Types
Consumers have a wide variety of sodas from which to choose. Most sodas contain caffeine, but most brands offer caffeine-free versions. Root beer and types of lemon-lime soda do not contain caffeine, which has been known to cause insomnia in some people. Diet sodas offer consumers another choice, as these beverages do not contain any calories.
Significance
Soda accounts for 27 percent of Americans' beverage consumption, according to the University of Minnesota. Bottle sizes have increased, raising soda consumption. A serving of cola was 6.5 oz. in 1950. The serving size grew to a 12 oz. can, and soda also comes in 20 oz. bottles. Increased soda consumption adds many empty calories through sugar. A can of Pepsi contains 150 calories and 10 g of sugar. Calories from beverages add up and can contribute to weight gain. The sugar in soda combines with bacteria in the mouth, forming acid. This acid causes tooth decay, which can cause cavities.
Diet Soda
Replacing regular soda with diet varieties saves on calories, as the soda is sweetened with non-caloric sugars. Diabetics need to monitor sugar intake. Drinking soda spikes blood sugar levels, so diabetics should choose diet soda varieties. Soda also contains sodium and phosphorus. The kidneys help filter sodium and phosphorus, and these nutrients need to be limited in people who have kidney problems.
Misconceptions
Diet sodas' zero-calorie sweeteners have been the subject of controversy in regard to safety. The sugar substitute aspartame, or NutraSweet, has elicited concern from health advocates who say it causes a host of health problems. However, the Calorie Control Council says more than 200 scientific studies confirm the safety of aspartame. Other agencies, such as the World Health Organization and the Food and Agriculture Organization, have vouched for aspartame's safety.
Prevention/Solution
You can replace soda with diet soda or choose drinks with nutritional value. Water does not contain calories and helps hydrate the body. Other beverages provide nutrients essential to good health. Fruit juices contain sugar, but also provide a fruit serving with vitamins and minerals. Orange juice can also be fortified with calcium and vitamin D, which adds extra nutrition. Milk also provides another healthy alternative to soda. Milk contains protein, vitamin D, calcium and phosphorus.
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