If you drink diet soda, here’s what really happens to your body

Did you know that a liter of soda contains the equivalent of 22 to 24 sugar cubes? Discover the many risks of soft drinks and their harmful effects.

The adverse health effects of soft drinks and sodas

The craze for sodas or soft drinks dates back to the 18th century and the advent of naturally sparkling mineral waters. Originally used to soften the aftermath of overly watery parties, they never went out of fashion. The average North American consumes 182 liters a year, and the Europeans are getting dangerously close.

“Soft sugary drink” or “soda” means any non-alcoholic beverage that generally contains carbon dioxide, water, sugar (or an artificial sweetener), natural or artificial flavors that give it its identity, one or more dyes, and sometimes caffeine.

With the exception of sugar and caffeine, which are stimulants, sodas, and soft drinks, the vast majority contain no nutrients. A 250 ml can of cola provides about 100 calories and, if it is in a «diet» version (with sweeteners), less than 10, but without more nutrients than the original version.

Sodas are among the foods that nutritionists never eat and that it is best to avoid.

Consequences and negative impacts on our health

There is no harm in offering yourself a soda from time to time, but regular consumption easily leads to the problem of obesity.
It also interferes with teeth, because the sugar in the sodas keeps the bacteria, the agents of cavities, in check. Many sodas also contain acids (phosphoric acids, citric acids, etc.), which attack tooth enamel.

You should take the time to read the list of ingredients to fully understand what you are getting when you drink your favorite soda. Colas are very rich in phosphorus, which would inhibit calcium absorption. There is also a danger that soft drinks will replace milk, especially among young people. However, childhood and adolescence are periods of life when calcium needs to increase to ensure the development of the skeleton and bone density.

In addition, it should be noted that, by drinking two large glasses (35 to 40 cl) of cola, a 27 kg child absorbs 50 mg of caffeine, which is equivalent to two good cups of coffee for an 80 kg man! The exciting effect is often seen in children who are restless or unable to fall asleep.

In adults, too much caffeine can promote hypertension and arrhythmia. People who are prone to it have every interest in choosing a «caffeine-free» cola.
Fruit juice flavored soft drinks are not better for health. If we read the label, we will see that they contain at best 10% fruit juice, but especially sugars and dyes.

Recommendations

In short, soft drinks are not harmful when consumed in moderation. The real danger is quantity. They calm the appetite, without providing any nutrients. Children who start a meal with a sweet drink often have less appetite for healthy foods.

However, for patients who cannot take solid or liquid food, it is often recommended to drink a sweet soft drink to get energy. In case of nausea, a few sips of cola sometimes bring relief.

The dangerous combination of soda and fast food

One reason why soft sugary drinks lead to obesity is the habit of consuming them with high-fat foods. The sugar in the drink encourages the pancreas to produce insulin, and insulin signals the body to store fat. In the meantime hamburger and fries occur. Since there is more insulin than is needed for food, the body stores fat instead of burning it.

Obesity and soft drinks

A study published in the medical journal The Lancet suggests that with one soft drink a day, a child is 60% more likely to become obese. The study, conducted by the Boston Children’s Hospital, followed 548 school-aged children (11-12) for 2 years.

After each sugary drink these children drank in that period of time, their body mass index increased and their risk of obesity increased by 60%. These results remained consistent regardless of initial body mass, diet, number of hours spent in front of the television, or physical activity. An explanation for this could be that when you eat a lot during a meal or between meals, you spontaneously tend to eat less at the next meal. But when the excess calories come from sugary drinks, everything happens as if the body does not take them into account: the calorie intake at the next meal is not reduced.