Soda is refreshing there’s no doubt, and goes well with most meals. As a regular consumer I often wondered whether drinking even just 1 soda a day would be bad for me.
I undertook some research and I’d like to share it with you.
Type 2 Diabetes is an interesting illness, and there are other health issues that can arise as a result of drinking 1 soda a day.
So, below I’ll explain more about the data found in the study, and how much soda is healthy to drink.
Table of Contents
Is real sugar soda better for you than diet soda?
According to the Ohio State University Medical Center diet sodas are recommended because they contain less calories. Calories are a measure of stored energy.
If you burn off all of the calories that you consume you will remain the same weight.
But, if you consume less calories than you consume your body needs to access stored calories to function.
Which will use up excess fat.
Real sugar soda contains more calories, and therefore, can lead to weight gain, if you consume more calories than you burn off.
If you are unsure of how many calories you consume in a day then you can measure it by recording what you eat.
It takes a little bit of time to calculate initially.
For most men, the average calories you need to consume are 2000 to 3000 calories per day. Most women need about 1600 to 2400 calories a day.
It varies based on your height, according to Health.gov.
But, what exactly is Type 2 diabetes?
Type 2 diabetes is a condition that is related to insulin in your body.
Insulin transports glucose through your body according to Harvard Medical School.
Many people with this disease take an insulin shot once a day to increase the insulin levels in their body.
That way glucose can be distributed effectively throughout their body.
When your body doesn’t get enough sugar because your insulin system is weak, you have increased risk of getting severe health issues such as a stroke or a heart attack.
When it is properly treated with insulin injections your insulin levels will be normal.
But, if it’s undetected, you are more at risk of having a severe health problem.
- Heart disease
- Kidney Disease
- Gum disease
Will 1 soda a day make you gain weight?
By comparison a footlong Subway for example has about 320 calories.
Here’s a table that shows the average percentage of daily calories you get from common food.
|Food or drink||Calories||Percent of daily recommended calories (Men)||Percent of daily recommended calories – (Women)|
|An apple||52||1.7% to 2.5%||2% to 3%|
|Subway footlong||340||11% to 17%||14% to 21%|
|A can of soda||140||5% to 7%||6% to 9%|
|A can of diet soda||0||0%||0%|
|1 cup of coffee with milk||1||0.03% to 0.05%||0.04% to 0.06%|
|A Big Mac||257||8.5% to 13%||11% to 16%|
As you can see from the table above, a can of real sugar soda makes up 5% to 7% of a male’s recommended calorie intake, and 6% to 9% of the recommended daily intake for females.
When compared to a standard meal say a subway footlong, a can of real sugar soda has about half the calories.
Therefore, it depends on if you consume more calories than you burn off, and depends on how much you eat, what kinds of foods you eat, and the amount of exercise you do.
Interestingly the negative effects of soda are the same whether you’re overweight or not.
What can I drink instead of soda?
Another good option is to make your own carbonated drinks using a machine like a Sodastream.
This allows you to mix and match to create a soda recipe that you really love.
And you can make it from all-natural ingredients such as honey, and lemon juice.
I recently wrote an article comparing two of the top soda machines – Sodastream and Soda Syphon.
You can read it by clicking here, Soda Syphon vs Sodastream.
What is the best way to stop drinking soda?
Change your habits will soon address your cravings
I stopped drinking full sugar soda about 8 years ago, have switched to sodatream recently, and drink much more water.
I used to drink a lot of V energy drinks, and soda’s with fast food.
But, over time I noticed my mood was better when I didn’t drink soda.
And if I have store /restaurant bought sodas with a meal I often feel sluggish, and irritable.
So, it wasn’t much effort to change it – keep it in moderation and have them as a treat.
However, another option for you may be to try a 30 day challenge where you go a whole month without soda.
After you’ve gone some time without the soda, when you drink it again, you will notice how much you dislike the taste, and how unappealing it is to drink.
At least I did.
And based on the studies above it was a good move.
Another good way to do it, is to have soda water with alcohol.
A lot of alcoholic drinks come with cola or lemonade.
It’s better to mix your own drinks, and if you want to make it fizzy, use tonic water – also known as seltzer, mineral water, sparkling water, or club soda.
That way you still get the bubbles, but without the extra sugar, and caffeine.
So in summary 1 Soda a day can be bad for you, and can increase the risk of getting type 2 diabetes.
Type 2 diabetes is an illness where your body is inefficient at moving sugar around your body, and untreated can lead to serious health issues.
Regular sodas have, in particular the full sugar ones a relatively high amount of calories compared to other drinks such as fruit juices, coffee, or tea.
For this reason, some people find this to being an incentive alone to drink less soda.
And there are many good alternatives such as fruit juice, iced coffee, and iced tea, and good old water.
And if you are a regular soda drinker maybe try and moderate and take your health into consideration.