Are You One Of The 8 Million People With ADHD? Here's What To Do About It
June 03, 2024
What One Can of Soda a Day for a Month Does to Your Body
Josan
Drinking soda is a common habit for many people, but the consequences of consuming just one can of soda daily for a month can be quite alarming.
Today, we’ll explore the various effects of soda on the body, drawing from solid scientific research to highlight the potential risks and health issues associated with this seemingly harmless habit.
1. Weight Gain
One of the most obvious effects of drinking soda daily is weight gain. On average, a single can of soda contains around 39 grams of sugar, which exceeds the daily recommended sugar intake by the American Heart Association (25 grams for women and 36 grams for men). Over the course of a year, this daily habit translates to consuming an extra 51,000 calories, equivalent to about 14 pounds of additional weight.
A large-scale study that followed over 50,000 nurses for several years, published in the American Journal of Clinical Nutrition, found that women who consumed soda regularly gained an average of 11 pounds more over four years compared to those who did not drink soda. This shows that soda consumption can significantly contribute to weight gain.
2. Metabolic and Health Risks
Regular soda consumption also greatly impacts metabolic health, leading to conditions such as metabolic syndrome. The American Diabetes Association reported that consuming one or more sodas per day increased the risk of metabolic syndrome by 36% and type 2 diabetes by 67%.
Even diet sodas are not a safer alternative. Drinking one diet soda per week was linked to a 70% greater risk of developing glucose management conditions compared to those who didn’t drink diet soda at all. The chemicals and artificial sweeteners in diet soda can still cause significant health issues, including increased neurological event risk,
3. Increased Appetite and Caloric Intake
Soda has been shown to stimulate appetite and suppress feelings of fullness, leading to increased overall calorie consumption. A meta-analysis of 88 studies published in the American Journal of Public Health revealed that soda drinkers consumed 17% more calories than those who did not drink soda.
This increase in calorie intake can contribute to weight gain and other health problems.
4. Cognitive and Aging Effects
Drinking sugary sodas can also negatively impact cognitive function and accelerate aging. A study published in the Journal of Alzheimer’s and Dementia monitored 4,000 middle-aged adults and found that those who consumed more sugary soda performed worse on memory tests. Brain scans of these individuals showed greater brain shrinkage, indicating that soda consumption can lead to cognitive decline.
Additionally, an American Journal of Public Health study linked drinking 20 ounces of sugar-sweetened soda daily to an additional 4.6 years of aging compared to those who did not drink soda. This means that regular soda consumption can make you age faster.
5. Joint and Organ Health
Soda consumption can also affect joint and organ health. An observational study of over 80,000 women published in the American Journal of Clinical Nutrition found that women who drank one soda or more per day had a 63% increased risk of developing rheumatoid joint issues compared to those who did not drink soda. This suggests that soda could be a significant factor in joint inflammation and pain.
Moreover, soda can lead to the accumulation of visceral fat, which surrounds vital organs like the liver and small intestine. The Journal of Clinical Investigation found that high fructose drinks, such as soda, increased visceral fat in subjects. This type of fat secretes chemicals associated with metabolic abnormalities, including insulin resistance, high triglycerides, inflammation, and glucose management conditions Essentially, soda can make your organs fat and contribute to serious health conditions.
6. Heart Health and Mood Disorders
Consuming soda daily has been linked to an increased risk of heart disease and mood disorders. A large study published in the Journal of Circulation found that the more sugary drinks people consume, the higher their risk of dying from any cause.
Soda can also negatively impact mental health. A study involving 263,000 people aged 50 to 71 followed participants for 10 years and found that those who drank soda daily were 30% more likely to develop mood disorders compared to those who did not drink soda.
7. Increased Mortality Risk
Finally, soda consumption is associated with an overall increased risk of mortality. The Journal of the American Medical Association Internal Medicine conducted a population study across 10 European countries and found that participants who drank two or more glasses of soda per day had a significantly higher risk of death from all causes.
Conclusion
While soda may be a beloved beverage for many, the potential health risks it poses are significant. From weight gain and metabolic issues to cognitive decline and increased mortality risk, the effects of consuming just one can of soda daily are far-reaching and concerning.
It’s essential to consider these risks and explore healthier alternatives to enjoy good-tasting drinks without compromising your health.
If you’re looking for ways to reduce soda consumption and make healthier choices, check out the rest of my website, including books and videos on how to get started!
-
-
The 5 Amazing Benefits of Omega-3s
August 13, 2024 -
Healing Your ‘Second Brain’: The Path to a Healthier Gut
August 13, 2024
