There's a reason pop is sometimes called liquid candy -- it's loaded with sugar. Pop is high in added sugar and calories, but has no nutritive value. The average American gets more than 22 tsp. of sugar per day, with pop and other sugary soft drinks as the main source. Consuming excess sugar can do more than cause cavities -- it can be bad for your health.
Amount of Sugar
One 12-oz. can of pop contains 10 tsp. of sugar. Orange soda has 11 tsp. of sugar per 12 oz. Drinks containing this much sugar should be drunk rarely or not at all, say experts at the Harvard School of Public Health. One tsp. contains 4g of sugar and 16 calories.
Health Effects
The added sugar in pop and other drinks and foods is linked with overweight and obesity. It's also linked with another health effect you may not expect -- heart disease. An analysis of health data collected on thousands of men and women between 1999 and 2006 by Dr. Miriam Vos and other researchers at Emory University in 2010 found evidence that added sugar causes increased fats in the blood. Adults who got more than 5 percent of their daily calories from sugar had increased triglyceride levels and reduced levels of heart-protective high-density lipoprotein cholesterol. Fructose, a part of high-fructose corn syrup used to sweeten pop, causes the liver to make more cholesterol while slowing down the removal of fats from the bloodstream.
Recommended Limits
The American Heart Association has created recommended daily limits for added sugar, which does not include sugar naturally found in foods or beverages. All of the sugar in pop -- which is in the form of high-fructose corn syrup -- is added sugar. Women should limit their added sugar intake to 6 tsp.per day, which equals 24g and about 100 calories. Men are advised to set their limit at 9 tsp., which equals 36g or about 150 calories. The AHA also recommends that Americans drink no more than 36 oz. of pop or other sugary drinks per week.
Alternatives
Consider replacing sugary pop with healthier drinks that have little or no sugar. Have sparkling water or seltzer with 1 oz. of juice to add flavor. Try herbal iced tea made with 1 tsp. of honey, or make it from a fruit-flavored tea, which tastes naturally sweet. Add citrus slices or zest, crushed fresh mint or cucumber slices to plain water to make it more interesting.
References
- Harvard School of Public Health: Six Ideas for Low-Sugar Drinks
- "Time" magazine; Study: Too Much Sugar Increases Heart Risks; Alice Park; Apr. 21, 2010
- MyPyramid.gov: What Are "Added Sugars"?
- American Heart Association: Frequently Asked Questions About Sugar
- Harvard School of Public Health: How Sweet Is It?
Member Comments