Carbonation on its own poses few health risks. It's what's often used with the carbonation that's problematic when it comes to obesity. Carbonated beverages -- soda, in particular -- contain sizable amounts of sugar and corn syrup, which increase your caloric intake. But it isn't just the calories in soft drinks that lead to weight gain. The starches and sugars in a single can of soda encourage overeating, compounding the problem.
Obesity
Obesity is a direct result of taking in more calories than your body burns each day. Any calories not used during physical activity are stored as fat. A pound of fat is equivalent to 3,500 calories, so a surplus of this amount causes 1 lb. of weight gain. Let's say you drink a can of soda each day, which contains roughly 150 calories, on average. Over the course of a year, those calories are worth about 15 lbs. of fat. But there are significantly more calories in the soda you bring home from the drive-through. An extra-large soft drink can contain upward of 400 calories. If you're drinking one a day, the calories are worth a whopping 42 lbs. of fat per year.
Statistics
According to information compiled by UCLA Center for Health Policy and Research in 2009, just under 25 percent of adults in California drink one or more sodas per day. These adults are 27 percent more likely to be overweight or obese than those individuals not drinking soda. To make matters worse, 41 percent of children between the ages of 2 and 11 drink at least one soda a day, whereas 62 percent of adolescents drink one or more cans daily.
Inactivity
Exacerbating the problem is the lack of activity. People are generally less active than they once were but are taking in more calories. Americans consume an additional 278 calories more than they did 30 years ago. Of these calories, roughly 43 percent are from soda, notes the UCLA Center for Health Policy Research. That's almost 120 calories from soda each day. Combine the increase in calories with fewer athletic pursuits and you're more likely to gain weight.
Recommendation
You can help yourself lose weight by cutting soda from your diet. But a sole dietary change isn't enough to promote long-lasting weight loss. Increase your intake of fruits, vegetables and whole grains, and have moderate amounts of low-fat dairy and lean meats. With your meal, stick with water. It doesn't contain any calories, so you're not increasing your caloric intake by drinking one or more glasses. On top of these dietary changes, increase your level of physical activity to at least 30 minutes of moderately intense cardio a day.
References
- MayoClinic.com; Obesity; May 2011
- MayoClinic.com; Childhood Obesity; October 2010
- UCLA Center for Health Policy Research; Bubbling Over: New Research Shows Direct Link Between Soda and Obesity; Susan Babey, et al.; September 2009
- CNN Health; Nutritionists: Soda Making Americans Drink Themselves Fat; Caleb Hellerman; September 2007
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