Soda pop used to be thought of as an occasional indulgence rather than a drink choice like milk or water. It is such a popular beverage that manufacturers produce enough to provide every American with at least 52 gallons of it per year, according to MayoClinic.com. Unfortunately, if you're somewhere in the ranks of casual soda drinkers, you're at risk of gaining excess weight.
Research
Multiple studies have made significant statistical connections between weight gain and soda consumption. For example, a 2004 study published in the "Journal of the American Medical Association" found that female participants who gradually increased their soda intake from less than one soda a week to at least one soda per day gained over 10 lbs. over four years. Another study at Children's Hospital Boston found that teens who cut back on soda and juice in favor of no-calorie beverages lost approximately 1 lb. a month over a span of months.
Sugar Calories
Any caloric content in soda comes from loads of added sugar. One can of soda contains about 9 tsp. of sugar, or about 140 calories, according to MayoClinic.com. One 20 oz. bottle of soda contains about 15 tsp., which exceeds the maximum 12 tsp. a day for a healthy 2,200-calorie diet recommended by the U.S. Department of Agriculture. In contrast, two medium-sized cookies contain about 1 tsp. of added sugar and one medium-sized doughnut contains about 2 tsp. Drinking calories from sugary soda won't make you feel satiated, which means you will be likely to consume more calories in a day than you would have if you hadn't consumed soda.
Other Risks
Sugars from soda quickly turn to sugar in your blood. The sudden spike in blood sugar that occurs after you drink a sweet beverage can cause your body to quickly release insulin. If you consistently drink soda and have these sugar spikes, you are at increased risk of developing resistance to insulin and eventually type 2 diabetes, according to the Bastyr Center for Natural Health.
Considerations About Diet Soda
Diet soda contains fewer calories than regular soda does. However, drinking diet may also result in weight gain because consuming artificial sweeteners may lead to sugar cravings and further poor dietary choices, according to MayoClinic.com. Research published in 2009 in "Diabetes Care" links regular consumption of diet soda to increased risk of metabolic syndrome, which is a group of conditions including high blood pressure, high cholesterol, excess belly fat and resistance to insulin.
References
- Bastyr Center for Natural Health: Soft Drinks' Effect on Weight Gain, Diabetes
- Mayo Clinic: Soda Consumption Linked to Obesity, Type 2 Diabetes, Other Health Concerns
- University of Missouri Extension: Soft Drinks and Weight Gain
- Medscape Journal of Medicine; Soft Drinks and Weight Gain: How Strong is the Link?; E. Wolff, et al; 2008
- "Journal of the American Medical Association"; Sugar-Sweetened Beverages, Weight Gain, and Incidence of Type 2 Diabetes in Young and Middle-Aged Women; M. Schulze, et al; 2004
- National Diabetes Information Clearinghouse: Insulin Resistance and Pre-Diabetes
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