If drinking a soda every day is part of your regular routine, it could be doing more than satisfying your thirst -- it also could be contributing to your waistline. Soda contains calories that add to your daily calorie intake and have added sugars that can cause you to gain weight. While sodas consumed in moderation -- a few every month -- may not contribute to weight gain, sodas consumed every day can cause you to gain weight, which can contribute to obesity-related conditions like type 2 diabetes and heart disease.
Nurses' Health Study
The Harvard School of Public Health launched a long-term study known as the Nurses' Health Study. The study followed 90,000 women for eight years and found that nurses who drank one or more sugar-sweetened soft drinks and/or fruit punches per day were twice as likely to have type 2 diabetes as those who did not consume sodas. Women who drank sodas also were more likely to gain weight than those who did not. While researchers acknowledged that women who drink sodas often eat more, researchers did take into account differences in diet, energy intake and weight for the study. Even when taking these into account, those who drank soda, yet ate a healthy diet or were not overweight, still had a statistical connection with increased obesity and type 2 diabetes risk.
Soda Considerations
Some aspects of soda seem to contribute more to weight gain. One explanation is that fluids do not leave you feeling as full as eating a food equivalent. Therefore, when you drink a soda, you have added to your daily calorie intake, yet still may feel hungry. Another explanation is that sweet-tasting sodas can stimulate your appetite for other sweet-tasting foods, according to the Harvard School of Public Health. This can be true for diet sodas as well even if they do not contain the same amount of calories.
Calories In, Calories Out
While there are some key aspects of soda that can contribute to weight gain, adding pounds has to do with a calories in, calories out mode of thinking when it comes to your diet. If you take in more calories than you burn in a day, you will gain weight. Therefore, if you drink calorie-laden sodas that contain 150 calories per 12-oz. serving and do not burn off these calories during the day, you will gain weight.
Expert Insight
While the Nurses' Health Study sparked debate between the soft drink industry and healthcare researchers, Kelly Brownell, the director of the Yale University Center for Eating and Weight Disorders, found the results were conclusive enough to show a link. "This is a strong study, which joins a number of others in showing that soft drink consumption is related to poor diet and obesity, yet the soft drink industry says the opposite," Brownell said in a "Washington Post" interview. "They lose credibility by the day. Reducing soft drink consumption may be a powerful means of addressing the obesity crisis."
References
- "The Washington Post"; A Regular Soda a Day Boosts Weight Gain; Rob Stein; Aug. 2004
- MissouriFamilies.org; Soft Drinks and Weight Gain; Molly Vetter and Candance Gabel, MS, RD, LD; May 2009
- CBS News; Can Diet Soda Make You Gain Weight?; James M. Klatell; Jan. 2007
- Oprah.com; Can Diet Soda Cause Weight Gain?; Dr. David Katz; Feb. 2009
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