Is one soda a day okay?

health.clevelandclinic.org - Why It's Time to Start Replacing Your Daily Soda - Cleveland Clinic

What are the three drinks to avoid if you have diabetes?

Sugary beverages are the worst drink choice for someone with diabetes. First, they're very high in carbs, with a 12-ounce (354-mL) can of cola...

Last updated Jun 6, 2018

Is butter clean eating?

So here goes: Butter is a perfectly healthy food. What's more, when it comes from organically raised, pasture-fed cattle, butter can even be a...

Last updated Aug 26, 2019

Purple mojito “devours” 57lbs of flab?

This effective juice jolts the metabolism, boosts energy and burns fat all day.

Learn More »

Promotion

Kicking your daily soda habit can be difficult, but the cons are enough to help get you started on the journey. Concerns are building about sugary beverages and their association with obesity, diabetes, high blood pressure, high cholesterol and heart disease, according to integrative medicine physician Irina Todorov, MD. Advertising Policy Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy According to an American Heart Association study, consumption of sugar-sweetened drinks was associated with coronary vascular disease mortality and artificially sweetened drinks were associated with cardiovascular disease mortality in the highest intake category only. “The more regular soda cans per day we drink, the more likely we are to die from heart disease,” says Dr. Todorov. “As for the diet soda users, the risk was observed in heavy users only.”

What about one can a day?

Is there harm in drinking soda in moderation like one can a day?

Even that amount — even if it is a diet soda — can hurt your health. An American Diabetes Association study reported that consuming one or more sodas per day compared to none at all increased the risk of metabolic syndrome by 36% and type 2 diabetes by 67%. Moreover, drinking one diet soda per week was linked to a 70% greater risk of diabetes compared to those who didn’t drink diet soda. Currently, around 1 in 10 adults have type 2 diabetes and 1 in 3 have prediabetes. Don’t even think about reaching for that diet soda, either. Diet soda is notorious for having artificial sweeteners in them, which can contribute to weight gain, increased hunger, diabetes and can even impact your metabolism. Not only that, but one study suggests that diet soda may change how your brain reacts to cravings for food high in calories. On average, one can of soda can have as much as 39 grams of sugar. The American Heart Association recommends no more than 25 grams of sugar per day for women and no more than 36 grams of sugar per day for men. When you consume soda, you can easily cut it close to your daily sugar recommendations or even go overboard. “Changing habits is difficult,” says Dr. Todorov. “Instead of concentrating on what you can’t drink, try to put your efforts into what you can.”

Kicking your soda habit

To help wean yourself off of your daily soda, try swapping it with a few alternatives:

Try sparkling water to mimic the bubbles from your favorite soda.

Flavor your water with slices of cucumber, kiwi or strawberry.

Freeze fruit in ice cubes and add them to your water for extra sweetness. Enjoy a cup of black coffee, green or black tea for a caffeine kick.

Drink chamomile, valerian or lemon balm tea if you feel stressed.

Sip on hibiscus tea throughout the day if you have hypertension. This may help you achieve better control of your blood pressure. “If you cannot stop drinking sweetened beverages cold turkey, try to taper off as best you can,” says Dr. Todorov. “If you’re drinking a 20-ounce bottle of soda a day, try a 12-ounce bottle instead. If you’re drinking two sodas a day, try one.”

What happens if I stop drinking soda for a month?

Quitting soft drinks can make you smarter because consuming sugar for a long period of time can have a negative effect on your brain. Once you...

Last updated Aug 24, 2020

What should I eat if I crave sugar?

19 Foods That Can Fight Sugar Cravings Fruit. When most people feel sugar cravings, they reach for high-fat, high-sugar foods like chocolate ( 1 )....

Last updated May 1, 2020

Purple weed obliterates 72lbs of flab

The main ingredient for a potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.

Learn More »

Promotion

What burns belly fat fastest?

19 Effective Tips to Lose Belly Fat (Backed by Science) Eat plenty of soluble fiber. ... Avoid foods that contain trans fats. ... Don't drink too...

Last updated Jun 28, 2020

How does J Lo get glowing skin?

Her postworkout skin-care routine is a gel-cream cleanser, followed by the Glow serum, and then sunscreen (so important). Hydration is key as well....

Last updated Aug 4, 2019