Soda is widely consumed by most people around the world, especially in the USA. According to statistics by Preventing Chronic Disease, 63% of adults in the US drink soda every day. Some people have reduced their soda consumption, while others continue to consume it daily, often to the point of obsession.
We agree that soda tastes great, especially when it’s cold and bubbly on a hot day. But behind the sweet flavor and the fresh sensation it gives, it carries a serious health price. Whether it’s regular soda or the “healthier” diet versions, drinking it every day can cause long-term harm to your body.
If you haven’t thought about it, it’s worth considering. After all, it’s the daily habits that affect us the most.
How Much Sugar Is in Soda?
Let’s start with sugar. A standard 12-ounce can of regular soda contains around 39 grams of sugar. This is equivalent to approximately 10 teaspoons of sugar, which is already more than the daily limit.
Recommended by the American Heart Association (AHA), we are allowed to consume no more than 36 grams, which is 25 grams for women and 36 grams for men. Just one can, and you’re over the line.
Health Risks of Drinking Soda Regularly
Too much sugar in your diet can lead to several chronic health problems. According to the Centers for Disease Control and Prevention (CDC), drinking soda frequently is associated with weight gain, obesity, type 2 diabetes, heart disease, kidney disease, non-alcoholic liver disease, tooth decay, cavities, and gout. The more soda you drink, the higher your risk increases.
An AHA study even found that drinking sugary beverages daily can increase your chances of dying from heart disease. And it’s not just your heart that’s affected.
The American Diabetes Association reports that people who drink just one can of soda a day have a 36% higher risk of developing metabolic syndrome and a 67% higher risk of developing type 2 diabetes.
Is Diet Soda Any Better?
Switching to diet soda so that you can drink it every day is not a safer choice. It’s a myth that Diet Coke is 100 percent healthier, as some research suggests it’s not as healthy as it claims.
Diet sodas may not have sugar, but they do contain artificial sweeteners like aspartame or sucralose. While these sweeteners are calorie-free, they can trick your brain into craving more sugar and high-calorie foods. That’s one reason some people end up gaining weight even though they’re drinking “zero-calorie” drinks.
One study published in the journal Diabetes Care showed that drinking even one diet soda per week was linked to a 70% increase in the risk of developing type 2 diabetes. Other studies have also linked artificial sweeteners to metabolic problems, insulin resistance, and even increased appetite.
Many sodas—both regular and diet—also contain caffeine. While caffeine in small amounts can be OK, too much of it (especially when added to other sources like coffee or tea) can cause issues such as trouble sleeping, anxiety or nervousness, irregular heartbeat, and hormonal imbalances.
How to Cut Back on Your Soda Habit
First of all, you don’t need to stop completely in one try. Reducing slowly is more realistic and manageable.
If you’re drinking two cans a day, start by cutting down to one, then shift to drinking soda only once every 2 days, twice a week.
And at the end, you can only drink it for special occasions.
Healthier Alternatives to Soda
If you think that you can’t completely change the habit or aren’t ready enough to let soda go from your drinking habit, the alternative to this type of drinking could be a great choice.
For example, sparkling water. If it’s the bubbles you crave, this is a great alternative. Add lemon, lime, or berries for flavor. Alternatively, you can drink infused water with cucumber, mint, or fruit slices. This type of drink can make plain water feel more exciting, at least.
Black coffee or unsweetened tea also can satisfy caffeine cravings without the sugar hit, or herbal teas with camomile, lemon balm, or hibiscus are relaxing, naturally sweet, and caffeine-free.
Cutting out soda or even just cutting back can help protect your heart, manage your weight, balance your hormones, and reduce your risk of diabetes. It’s a small change that can make a big difference, but your body will thank you in the long run.
