Sodas typically contain carbonated water, sweeteners (like sugar, high fructose corn syrup, or artificial alternatives), phosphoric acid, and natural flavorings. Many also have caffeine. A single can packs about 155 calories, 38 grams of carbs, 37 grams of sugar, and 34 milligrams of caffeine — exceeding recommended daily sugar limits for both men and women.
Drinking soda leads to a quick burst of energy due to its sugar and caffeine content. According to registered dietitian Sonya Angelone, caffeine blocks sleep-inducing neurotransmitters while sugar quickly spikes blood sugar levels. However, this energy boost is short-lived, often followed by a crash. Dr. Supriya Rao, a gastroenterologist, also points out that soda’s carbonation and sugar can cause gut issues like bloating, diarrhea, and constipation, as it feeds harmful gut bacteria and weakens the gut lining.
Over time, daily soda drinking can cause serious health issues. Regenerative medicine specialist Dr. Neil Paulvin explains that it contributes to belly fat, which raises the risk of heart disease, diabetes, metabolic syndrome, and even breast cancer. Soda consumption — whether regular or diet — has also been linked to heart disease, stroke, kidney disease, and high blood pressure.
The brain is also at risk: consistent high blood sugar can trigger inflammation in the brain, increasing the risk of depression and dementia. Diet sodas aren't a safe alternative either. Artificial sweeteners have been tied to similar heart, brain, and gut health issues.
If you want to quit soda, the key is finding replacements that satisfy your cravings. Angelone recommends sparkling coffee or canned matcha for those seeking a caffeine boost (as long as they’re free of added sugars). If it’s carbonation you love, opt for sparkling water with fresh fruit or kombucha. Infusing water with ingredients like cucumber, mint, or berries can also help.
Be cautious about caffeine withdrawal symptoms like headaches. Angelone advises tapering caffeine intake gradually and choosing snacks rich in protein and fiber, like Greek yogurt with berries, to maintain energy levels without the afternoon crash. Staying hydrated with non-caffeinated beverages is critical to avoid dehydration symptoms like fatigue and dizziness.
Replacing soda with healthier options won’t be effortless, but the payoff for your long-term health is significant. By making small changes now, you’ll boost your energy naturally, protect your gut, heart, and brain — and set yourself up for a longer, healthier life.
Source: Huffpost
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