Pop is inexpensive, portable and widely available, which makes it an attractive drink option for many women. Most women, however, realize that it is not the healthiest choice of beverage. Although it is usually fine to drink soda in moderation, it is best to select more nutrient-rich beverages whenever possible.
Nutrition
Regular pop can contain a significant amount of calories, especially for a beverage. A 12-oz can of cola typically contains about 136 calories, while a 12-oz. can of lemon-lime soda contains about 148 calories, according to the Centers for Disease Control and Prevention. The average 12-oz. can of soda has approximately 10.2 teaspoons, or about 40 g, of sugar, according to the Boston Globe's website. Although diet pop does not contain the calories or sugar that regular pop contains, it is similar to regular pop in that it offers no vitamins or minerals or other nutritional benefits. Women who select soda over a more nutrient-rich food or beverage may be in danger of not meeting their nutritional needs.
Caffeine
Although caffeine can have some positive effects, including an increase in energy and alertness, it also can cause adverse reactions when too much is consumed. Large amounts of caffeine can cause sleep problems, gastrointestinal upset, headaches, irritability, rapid heartbeat, frequent urination, anxiety and jitteriness. Although men appear to be more susceptible to the effects of caffeine than women, you should still try to limit your overall daily caffeine consumption to less than 500 mg a day to avoid these reactions, suggests MayoClinic.com. Switching to a decaffeinated version of your favorite soda may help.
Bone Mineral Density
Although research is ongoing, drinking cola-based sodas may also decrease bone mineral density, or BMD, in older women, according to a study published in the October 2006 edition of the American Journal of Clinical Nutrition. This study, conducted by Katherine L. Tuker and her team of researchers, showed that cola intake was associated with significantly lower BMD of the hips in women but not of men. This association appears to only exist with cola consumption. More research is needed to determine exactly why this occurs, but the researchers speculated that it may be due to the calcium-to-phosphorus intake ratios of female cola drinkers. If you are concerned about your bone mineral density, it may be wise to drink non-cola sodas.
Kidney Disease
Drinking more than two cans of regular soda a day may also increase a woman's chance of developing kidney disease, according to research conducted by David Shoham of Loyola University Health System. His study, published in the journal "PLoS ONE," found that women who reported drinking two or more sodas within the previous 24 hours were 1.86 times more likely to have albuminuria. The presence of albuminuria is a marker for early kidney damage. Men who drank similar amounts of soda and women who drank only diet soda did not appear to have this elevated risk of kidney disease, according to this study. While more research is needed to confirm the results of this study, this study is another example of why it may be a good idea to limit your soda consumption.
Considerations
Some women may be able to handle pop's effects better than others. For example, pregnant women may be more sensitive to the effects of caffeine and may require additional vitamins and minerals than women who are not pregnant. Pregnant women, therefore, may need to restrict their soda consumption more than women who are not pregnant. Certain medical conditions, lifestyles, medications and supplements can also play a role in how a body metabolizes soda. If you are concerned about the way soda is affecting you, contact your doctor.
Moderation is Key
While some women may need to avoid drinking pop entirely, most women can safely consume moderate amounts without experiencing any adverse effects. When you are determining how much pop to drink, consider your nutritional and caffeine intake from other foods and beverages. As long as you are healthy and adjust the rest of your diet accordingly, drinking pop occasionally is not harmful.
References
- Centers for Disease Control and Prevention; Rethink Your Drink; June 2011
- Boston.com: The Sugar in Soda
- Centers for Science in the Public Interest: Caffeine Content of Food and Drugs
- MayoClinic.com: Caffeine: How Much is Too Much?; March 2011
- "The American Journal of Clinical Nutrition"; Colas, But Not Other Carbonated Beverages, Are Associated with....; Katherine L. Tucker et al.; October 2006
- "PLoS One"; Sugary Soda Consumption and Albuminuria; David A. Shoham; October 2008
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