Soda and Weight-Control
Regular sodas typically contain 140 to 150 calories (all from sugar) in a 12-ounce can. That's a lot of empty calories, as sodas (like all liquids) are not satiating, and people who drink them do not typically reduce calories elsewhere. All else being equal, adding just one can of regular soda a day to your diet will cause you to gain 15 pounds in a year. Diet sodas can help you lose a little bit of weight, but only if you replace regular soda with diet soda, and are careful not to compensate for the loss of sugar and calories by adding other food to your diet.
Soda and Sugar
A 12-ounce can of soda contains the equivalent of 10 teaspoons of sugar, typically in the form of high-fructose corn syrup (HFCS). HFCS contributes to both weight gain and diabetes. The sugar in soda can also cause tooth decay, especially if you consume sodas frequently and don't brush regularly.
Soda and Your Bones
Several studies have noted a link between cola consumption and decreased bone density. One theory is that the phosphoric acid in regular and diet colas (usually not present in other sodas) reduces calcium levels in the body, thereby increasing the risk of bone loss. However, some researchers believe sodas contribute to bone loss because they take the place of milk and other beverages that supply nutrients important for bone health.
Soda and Heartburn
Some research suggests that sodas can trigger gastric reflux (heartburn). Carbonation distends the stomach, while caffeine, if present, relaxes the sphincter at the top of the stomach, allowing acid and food to move back up into the esophagus and throat.
Soda Vs Juice
One hundred percent fruit juices may have as many calories as sodas and other sweetened soft drinks, but they also contain vitamins, minerals, phytochemicals and, if the whole fruit is used, some fiber. However, the best option is to eat whole fruits instead, as they retain all their nutrients and are more filling.
Diet Soda and Safety
Sugar substitutes in diet sodas (typically aspartame, acesulfame K or sucralose) are safe, according to the Food and Drug Administration and other regulatory authorities worldwide, based on years of research. However, diet soda labels warn people with phenylketonuria (PKU), an uncommon genetic disorder, to avoid aspartame.
