Enough soda is produced for each American to consume 52 gallons per year. The large amounts of sugar in soda are associated with weight gain and metabolic syndrome. These conditions increase your risk of developing heart disease. In addition, diet soda has been linked to stroke and other vascular disease.
Weight Gain
A 12-oz. can of soda contains approximately 150 calories and 9 tsp. of sugar. People who frequently drink sodas and other beverages high in sugar tend eat more calories overall. They also tend to have problems maintaining a healthy weight. Being overweight is a major risk factor for heart disease.
Diet Soda
Research presented at the American Stroke Association's International Stroke Conference in 2011 found that people who drank diet soda every day had a 61 percent higher risk of stroke compared with those who did not drink soda at all. The difference was not due to other lifestyle differences, such as age, sex, race or ethnicity, smoking status, exercise, alcohol consumption and daily caloric intake.
Metabolic Syndrome
Adults who drink one or more regular or diet sodas per day have a higher risk of developing a condition known as metabolic syndrome. It is marked by high blood pressure, excess weight gain, carrying extra weight in the waist area, elevated cholesterol and insulin resistance. People with metabolic syndrome have elevated risks of heart disease, diabetes and stroke.
Limiting Soda
If you drink caffeinated sodas, plan to cut back gradually over one to two weeks. This will help you avoid or reduce the symptoms of caffeine withdrawal. Try removing one serving of soda each day and replacing it with a healthy option, such as water or milk or club soda.
References
- American Heart Association: Diet Soda May Raise Odds of Vascular Events; Salt Linked to Stroke Risk
- MayoClinic.com: What are the Health Concerns About High-fructose Corn Syrup?
- MayoClinic.org: Soda Consumption Linked to Obesity, Type 2 Diabetes, Other Health Concerns
- American Heart Association: Metabolic Syndrome
