By Agbai Sharonjoyce
Sodas—commonly known as soft drinks—are among the world’s most popular beverages. They are non-alcoholic drinks made from carbonated water mixed with plenty of sugar. Numerous studies have shown that people who consume soft drinks regularly are at risk of developing serious health problems.
Soft drinks are high in calories but low in nutrients. A standard 350 ml of soft drink can typically contain 150 calories, almost all from added sugar but provides no vitamins, minerals or fibre.
The primary sweetener used in most soft drinks is fructose, a simple sugar. Fructose is problematic because liquid sugar does not create a feeling of fullness like solid foods do.
This means that people often continue eating normally after drinking soda, adding significant extra calories to their diet. Over time, this excess calorie intake contributes to weight gain and obesity.
A long-term study found that drinking a soda every day led to consistent weight gain over the years. The effect was even stronger among children; each additional daily serving increased their risk of obesity by 60% within 18 months.
High fructose intake also causes a buildup of harmful fat around internal organs, especially abdominal fat.
Health implications
Regular consumption of soft drinks has been linked to a range of health implications, including Type 2 diabetes, weak bones, cavities, and kidney and liver failure.
Consistently consuming sugary drinks increases the risk of Type 2 Diabetes. Because the liver is the only organ that can process fructose, excessive intake overwhelms it, leading to insulin resistance, an early marker of diabetes.
Long-term studies show that men who quaff soft drinks daily have a 20% higher risk of dying from heart issues. High sugar intake contributes to obesity, inflammation and elevated blood sugar.
Soft drinks contain phosphoric and citric acids, which wear down tooth enamel (the strong protective layer of the teeth). Combined with sugar, they create the ideal environment for bacteria to thrive, leading to tooth decay and cavities.
High levels of phosphoric acid in sodas disrupt the body’s calcium-phosphorus balance. When calcium levels drop, bones weaken, increasing the risk of fractures and osteoporosis.
Fructose increases uric acid levels in the blood, leading to gout (a painful joint inflammation) and kidney problems.
Replacing sodas
There are healthier alternatives to satisfying thirst without compromising your health. Medical experts agree that water is the best choice for the body. It hydrates, supports digestion, regulates body temperature and helps flush out waste.
Like water, flavoured water has no added sugar or artificial sweetener. You can add slices of fruits like lemon, cucumber or berries or herbs like mint or basil. A low-calorie option is mixing small amount of fruit juice with sparkling water.
Other options such as unsweetened tea and plant-based milk (almond, soy or oat milk) provide hydration without excessive sugar.
The bottom line
Your beverage choice can significantly affect your long-term health. Think of it as a trade-off: a few gulps of sweetness versus the potential for chronic diseases in the future. By opting for healthier alternatives and paying attention to nutritional labels, you can reduce your risk of obesity, diabetes, tooth decay and other health problems.
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