Sodas are fine as an occasional treat, but frequent soda drinking places you at risk for several health conditions. Soft drinks are extremely high in sugar, which causes weight gain and promotes Type 2 diabetes. They also increase your risk of high blood pressure, high cholesterol, insulin resistance, kidney disease, calcium deficiency and sleep disturbances.
Diabetes and Metabolic Syndrome
Sugar is the culprit behind many of the health conditions caused by excess soda consumption. A 12-oz. serving of soda contains 9 tsp. of sugar and 140 calories. People who drink soda daily tend to consume too many calories overall and have trouble maintaining a healthy weight. This places them at high risk for Type 2 diabetes. In addition, adults who consume one or more sodas daily have an elevated risk of metabolic syndrome. This condition is characterized by insulin resistance, excess weight around the waist, high blood pressure and elevated cholesterol levels.
Kidney Disease
The high-fructose corn syrup used as a sweetener in sodas can cause harmful increases in uric acid levels in the kidneys. Researchers at Columbia University followed patients for three and nine years to determine the relationship between soda drinking and kidney disease. Compared with those who did not drink soda, the risk of chronic kidney disease was significantly increased among participants who drank more than one soda per day.
Calcium Deficiency
Soft drinks make you feel full, and this means you might consume less of the healthy foods and beverages that your body needs. Habitual soda drinkers tend to drink less water and milk. Eliminating milk may lead to deficiency in calcium, an essential mineral that supports the growth and maintenance of bone mass. Calcium deficiency places you at risk for osteoporosis, a disease of weak and brittle bones.
Caffeine
Most sodas contain caffeine, which causes restlessness, anxiety, irritability, headaches and abnormal heart rhythms. Sleep disturbances are a side effect of consuming too much caffeine. Cutting back on caffeine may produce symptoms of withdrawal. If you decide to reduce the amount of caffeinated soda that you drink, cut back gradually over several days to avoid withdrawal side effects.
