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What's The Deal With Sodas Calories - Unhealthy?

Wednesday, January 20, 2010
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Unhealthy sodas damage teeth, provide empty soda calories and as soft drinks go are considered bad soft drinks. Unhealthy sodas are not recommended for either weight loss or as part of a healthy diet.

Sodas or aerated soft drinks, are increasingly being  consumed especially by children in urban areas, with an upward trend in consumption rates in villages as well.

Yes, sodas taste divine to kids, tingle their tongues and quench their thirst for the moment. But they provide poor health outcomes with each can consumed.

Along with the soda, we also inadvertently consume phosphoric acid in unhealthy amounts, not to mention sugar, artificial sweeteners, caffeine, and carbon acids.  The worst part of this zero nutrition beverage is that it has slowly been taking the place of milk in a lot of households - resulting in loss of much needed calcium, protein, essential fatty acids and B vitamin -Riboflavin. They also make you feel bloated and full and you end up eating less nutritious food at mealtimes.

Unhealthy sodas / soft drinks - Basic problems associated with consumption of sodas/aerated soft drinks when more than a liter /day is consumed.

Consumption of soda especially in excess leads to too much phosphorus in our body, which in turn leads to a reduction in minerals calcium and magnesium, vital for normal heart rate, nerve and muscle functioning, blood clotting, good bones and teeth.

  • Effects of soda on teeth - Enamel or the top most layer of teeth get  eroded due to the acids in the drink, besides the high amount of sugar in the soft drinks also leads to the development of bacteria, thus compounding dental problems.
  • Sodas contribute to obesity : It is not only the sugar content of the drink  that adds to the calorie content as mentioned earlier abetting obesity - but even diet colas may cause problems. The aspartame or artificial sweetener makes people crave for food as it induces hunger that can lead to obesity.
  • Soft drinks make you lethargic: diet colas may cause dizziness, cramps and sometimes migraine and over long term use are known to reduce memory too.
  • Soft drinks cause deficiencies/ lead to malnutrition: - people addicted to sodas do not consume much food or use excessive amounts of diet colas to kill hunger and land up with various deficiencies or even malnutrition.

 More serious health problems related to unhealthy sodas, and sodas calories.

  1. Stomach: Soft drinks contain phosphoric acid which affects the acid balance in the stomach and interferes with its normal functioning. This causes indigestion and a feeling of bloating and discomfort.
  1. Damage to heart: Invariably the sugar added in soda is fructose-high fructose corn syrup which may be damaging to the heart. Minerals such as calcium and magnesium are required for normal functioning of the heart and their absorption might get hampered.
  1. Damage to Kidneys: The kidneys are unable to excrete phosphoric acid causing them extra stress. Sodas also make the kidneys leach out calcium from the body causing it to be collect in the kidneys and may cause painful kidney stones.
  2. Damage to skin: By drinking soft drinks we are depriving the body of essential vitamins and minerals lead to premature wrinkling and ageing of skin. Fresh fruit juices, milk and even plain water are preferable any day.
  3. Damage to bones: Phosphoric acid may deoxidize blood and may eventually softens the bones by extracting calcium from it leading to osteoporosis down the line.
  4. Action of consuming and withdrawal of Caffeine: Caffeine added to sodas is addictive and is readily absorbed by the body. Sodas may lead to disturbed sleep, cause hyperacidity or even dehydration.                                                    
  5. Damage due to diet sodas: - Aspartame in diet sodas is converted to methanol that may slowly accumulate in the body causing harm down the road.


How can we counter the effects of sodas? The best deterrent is to avoid soda altogether and substitute it with tender coconut water, sugarcane or fresh fruit juice or even tinned fresh juice is better than sodas.

  • Limiting amount of soda consumed
  • Using a straw to reduce contact with teeth
  • Rinsing the mouth well after each drink 

Empty calories and caffeine from common sodas

Name of Beverage                                                                          Calories                   Caffeine

Carbonated beverage, lemon-lime soda (12 fl.oz can)             151                             55.4 mg 

Coke classic - (12 fl.oz can)                                                            140                             34 mg 

Diet coke - (12 fl.oz can)                                                                  0                                 45.6 mg 

Pepsi - (12 fl.oz can)                                                                        150                             37.5 mg 

Pepsi One (12 fl.oz can)                                                                  1                                  55.5 mg   

Sprite (12 fl.oz can)                                                                          140                              0 mg 

Gingerale (12 fl.oz can)                                                                   124                              0 mg 

Orange soda (12 fl.oz can)                                                             179 

Limca (1 bottle)                                                                                 110 

Dr. Pepper (12 fl.oz                                                                          150                              41 mg 

Red Bull  (12 fl.oz)                                                                            160                              80 mg 

Mountain Dew  (12 fl.oz)                                                                 17                                 55 mg 


By Viji Iyengar, Dietitian, NutritionVista.com

     

    NutritionVista

    User Comments

    26 July, 2011 | Vijayalakshmi Iyengar | Reply

    Vijayalakshmi Iyengar Does this sound familiar – French fries, beef burger /hot dog and a diet soda? The low calorie diet soda is meant to offset the high calorie foods eaten with it. Strange but true!
    A Recent study presented by Hannah Gardener, ScD in the international Stroke conference, University of Miami Miller School of Medicine in Florida, Diet soda is definitely not the healthy option it was thought to be. It in fact increases risk for `stroke, myocardial infarction and upped vascular problems and death by over 61%. The risk persisted after controlling for metabolic syndrome, peripheral vascular disease, and cardiac disease history. A 10 year study on 2500 subjects showed that they had over 559 vascular events, including ischemic and hemorrhagic stroke in that period.

    01 November, 2010 | Kanika Jain | Reply

    Kanika Jain The findings of a new study showed that drinking one to two sugar-sweetened beverages (like soft drinks, fruit drinks, iced tea) per day increased the risk of type 2 diabetes by 26% and the risk of metabolic syndrome by 20% compared with those subjects, who consumed less than one sugary drink per month.
    This study which was published online on October 27, 2010, in the journal Diabetes Care,is meta-analysis of 11 previous studies that examined the association between sugar-sweetened beverages and those conditions. The studies included more than 310,819 participants and 15,043 cases of type 2 diabetes and 19,431 participants and 5,803 cases of metabolic syndrome.

    reference:
    http://care.diabetesjournals.org/content/33/11/2477

    26 October, 2010 | Shreelekha | Reply

    Shreelekha The schools should remove junk foods, colas and snacks with high fat and sugar from the cafetaria. My son and his friends think that drinking an aerated drink everyday and that too from the can. They feel its a prestige statement to drink from the can and not a bottle. I am tried of making him understand that its bad for his health, therefore the onus should be on the school to promote healthy snacks and drink.

    26 October, 2010 | Mrinal | Reply

    Mrinal Efforts are under way to replace sodas and other aerated drinks from the school machines and replacing them with more water bottles and juice dispensers.
    It is an uphill battle as some of the worlds largest corporations are fighting back - e.g. Coke & Pepsi to name a few.

    27 August, 2010 | Geetanjali Kelkar | Reply

    Geetanjali Kelkar Pregnant women, who drink artificially sweetened diet sodas, are found to be at an increased risk of pre-term delivery. The study published in American Journal of Clinical Nutrition showed that pregnant women who consumed more than one diet soda per day were 38% more likely to deliver before 37 weeks than women who never drank artificially sweetened sodas. However, the cause for this not yet clear.

    12 June, 2010 | Sangeetha Narayana Swamy | Reply

    Sangeetha Narayana Swamy Dear Shailja,

    Please take a printout of this article and give it to your daughter. Make her understand it's not only the sugar that is bad for health that is absent in diet sodas, they also have artificial sweeteners, phosphoric acid, caffeine and carbon acids that can create havoc to our health. Research says, consuming too many artificially sweetened drinks can stimulate appetite and make people crave for food, especially sweet foods which invariably adds weight, thus making the person overweight/obese.

    Better options can be milk shakes with low fat milk, fruit yogurt, flavoured water, lightly spiced buttermilk, fresh fruit juices etc that can add variety and abundant nutrients to our diet.

    Thanks for your Query,

    Regards,
    Sangeetha Narayana Swamy,
    Senior Dietitian,
    NutritionVista.com

    11 June, 2010 | Shailja D | Reply

    Shailja D Can you write an article on whats unhealthy about diet colas.
    My daughter lives on Diet Pepsi.
    Tnx.
    Shailja, Washington D.C

    11 June, 2010 | Kanika Jain | Reply

    Kanika Jain Many of us are aware that sodas or aerated soft drinks contain sugar\artificial sweeteners but high phosphoric content of these drinks should also be looked into. As rightly said by Viji, anytime, it is always preferable to go for plain water or fresh fruit juice or fresh lime or coconut water instead of having sodas.

    Regards,
    Kanika Jain
    Dietitian
    NutritionVista

    04 February, 2010 | My Kangen Power | Reply

    My Kangen Power Sodas are definitely good to avoid. One problem, as you mention, is the acidity of the drinks. Our diets are too acidic overall, and this puts the body's PH levels out of balance. One factor that can help, especially for people who drink a lot of soda, is drinking alkaline ionized water like Kangen water.

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