Ah, soda… nothing can quite beat the hiss of the fizz, the clanking of ice cubes as the soda cascades into the glass, and the tickle in the throat as you take in that first sip. Well, America is a country of soda aficionados, and half of its population drinks soda every day. Most people understand that soda isn’t a nutrient-packed drink, but how much soda is too much?
So if you haven’t thought about it, it’s important to consider that drinking soda every day can impact your health. Just like all things, soda can be enjoyed in moderation, but when that line is exceeded, it can have consequences. You would most likely have come across videos online that show how soda can be used to clean pennies or create soda-bottle volcanoes when paired with Mentos mints. Thankfully, our bodies have mechanisms to protect our internal organs, but excessive drinking can still affect various parts of the body.
Let’s take a closer look at what may happen to your body if you drink soda every day.
Affects Oral Health
Anything high in sugar and acid can cause tooth decay. Since soda is acidic and contains high concentrations of sugar, which microbes and plaque in the mouth convert into lactic acid, it can gradually dissolve teeth. This is why drinking too much soda is closely linked to enamel erosion, dental caries, and tooth loss.
It’s not only your teeth that are affected; soda can also decrease saliva production, making it harder for your mouth to ward off bacteria. Moreover, the acid and sugar content in soda can inflame and irritate the gums, leading to swelling, bleeding, and gum recession.
Leads To Weight Gain
A 12-ounce can of soda contains about 155 calories. People who drink more soft drinks, including soda, have a higher risk of weight gain, even if they exercise. This is because soda doesn’t make you feel full. Protein and fiber are nutrients that boost satiety, or fullness, and since the calories in soda are not filling, you are likely to overeat.
Causes Gastric Irritation
If you already have digestive issues like acid reflux, gastritis, ulcers, etc, then drinking soda can aggravate your conditions. While it does not directly damage the stomach lining, soda can cause significant discomfort because it’s highly carbonated.
Bloating and gas from carbonated drinks are very common. This is because soda can disrupt the gastrointestinal system and cause abdominal pain, diarrhea, or constipation. The reason for this lies in how the sugar in soda feeds the “bad” bacteria in the stomach and weakens the gut lining.
Increases Risk Of Skin Health Issues
Elastin and collagen are proteins that help to keep skin healthy. However, sugar molecules such as glucose or fructose can bind to these proteins, causing sagging skin or wrinkles. So there is a concern that soda can cause facial aging.
Lowers HDL Cholesterol And Increases Triglycerides
People who drink soda frequently have a 53% higher chance of high triglycerides and a 98% high risk of having low HDL levels (which is the “good” cholesterol). If the sugar from the soda is not used for physical activity, the liver will convert it into fat (triglycerides). This is why it’s common to see fatty liver diagnosis in people who overdrink soda.
Causes Blood Sugar Levels To Spike Up
It is recommended to limit our added sugar intake to less than 100 calories per day, which is about 25 grams for women and 36 grams for men. A regular 12 oz. contains about 37 grams of added sugar. Therefore, soda can significantly affect blood sugar levels and quickly cause a spike. Insulin production will surge as a result, bringing blood glucose levels under control.
These unhealthy patterns of spikes and drops in glucose levels can cause high glycemic variability and pronounced glucose swings. This can make your energy levels fluctuate, cause mood swings, and increase the risk of prediabetes and cardiovascular diseases. Furthermore, microvascular damage can occur over time, further compounding cardiovascular conditions.
Leads To Changes In Gut Microbiota
Initially, artificial sweeteners were marketed as healthier alternatives, but subsequent research has shown that they can adversely affect glycemic control and the gut microbiome. Research has also pointed toward a link between artificial sweeteners and a higher risk of metabolic dysfunction like type 2 diabetes.
Final Thoughts
It’s common knowledge that most sodas don’t offer much nutritional benefits, so limiting them is the best way forward for a healthy life. This will help you maintain a healthy weight and reduce your risk of chronic health conditions. If you find it challenging to avoid sugar-sweetened drinks, including soda, you can still limit your intake.
For example, choose water as an alternative. It’s cleaner, healthier, and fresher. You can replace the fizz and flavor by adding unsweetened sparkling water to other drinks for a bubbly touch. Another great alternative is to add lime, cucumber, or berries to flavor normal water.
Otherwise, you can opt for nutrient-dense alternatives such as 100% fruit juice, soy milk, and low-fat milk. However, remember to check nutrition labels before buying to avoid products high in saturated fats, added sugars, and calories.
