Source: Healthy Diet Base
Saying ‘no’ to soda can be a challenge, especially when it’s in a cold perspiring bottle, waiting to be opened. Every can is packed with sweet bubbling goodness which you can pair with burger, fries, pizza, or all of them at once!
The following 10 diseases linked to soda should make you think twice about opening a can:
1. Obesity
The medical condition is characterized by excess weight resulting from accumulated fat throughout the body. It’s more severe than being overweight, and is defined by a Body Mass Index (BMI) of more than 30 kg/m2. In the United States, 2 out of 3 adults and 1 in every 3 children are either overweight or obese. Studies show that soft drinks, along with other sugar laden beverages, are a major contributor to obesity.
Researchers discovered that increasing one’s daily intake of sugary drinks by 12 ounces leads to increased weight in adults. Another study found that children who drank an extra 12 ounces of soda each day had a 60 percent higher chance of becoming obese in the next two years. In a recent investigation, scientists learned that among people who were genetically inclined to obesity, those who drank soft drinks and other sugary beverages were more likely to be obese than those who did not.
Why it happens: A single can of soda (12 oz.) can have as much as 150 calories. Since beverages don’t give the same feeling of fullness as solid foods, you end up taking in more calories in a day. Soft drinks also increase a person’s appetite for other sweet and high-carbohydrate foods. Soda drinkers consume an average of 400 more calories each day.
How to prevent it: Drink water instead. It quenches thirst, hydrates, and cleanses the body at zero calories. You can also drink natural fruit and vegetable juices. They’re nutritious, satiating, and won’t make you fat.
2. Diabetes
Diabetes is another disease linked to soda, with type 2 diabetes being the most common. It is a chronic condition wherein the body has difficulty metabolizing sugars due to the lack of insulin and a developed insulin resistance. As a result, a person with diabetes suffers from elevated blood sugars and accompanying symptoms which include constant hunger, excessive thirst, and frequent urination. Unmanaged, diabetes may cause heart disease, kidney failure, and blindness, among others.
In the United States, people who regularly consume high-sugar beverages – one or more cans of soda in a day – have a 26 percent higher chance of developing type 2 diabetes than non-soda drinkers and people who rarely consume them. A recent study from Europe follows a similar trend: drinking at least one soda each day increased a person’s risk for developing diabetes by up to 18 percent.
Why it happens: Sodas are loaded with sugar. The average 20 oz. soda has about 15 to 18 teaspoons of sinful sugar.
How to prevent it: Limit your consumption of soda or avoid this sugary beverage altogether. You can also drink caffeinated coffee more regularly. Drinking 4 to 6 cups of coffee in a day can lower your risk for diabetes by up to 50 percent, studies show.
3. Dental Caries
Otherwise known as “tooth decay” and “cavities,” it refers to the breakdown of teeth due to bacteria. Dental caries are typical of people who consume sugary drinks like soda, but fail to clean up after. Because sodas are acidic beverages, they are more damaging to teeth compared to other soft drinks. Symptoms of dental caries include toothache, gum swelling, and difficulty eating. If left untreated, a simple tooth decay can progress to infection, abscess formation, and tooth loss.
Why it happens: Rich in sugars, soda encourages bacteria to flourish in the mouth. The same bacteria break down the tough outer layer of teeth, revealing its softer inner tissues. Bacteria basically eats away the protective covering of teeth and digs into them, creating holes that eventually cause them to rot. When left for prolonged periods, bacteria form plaques which are more difficult to remove.
The high acidity of soda only makes the job easier for bacteria. It erodes enamel, making teeth more vulnerable to the damaging acids produced by bacteria as well as plaque.
How to prevent it: After drinking soda, it is best that you brush your teeth with toothpaste. You can also rinse your mouth with water or mouthwash.
4. Kidney Damage
The kidneys are two of the most important organs in the body. They regulate several bodily functions including blood pressure, electrolyte balance, acid-base balance, the metabolism of liquids, and urination. But research has uncovered a terrible fate among soda-drinkers: people who drank more than two in a day were at a higher risk of suffering kidney damage compared to those who drank fewer to none at all.
Diet sodas sweetened with high-fructose corn syrup are even more dangerous to kidneys than regular sodas. According to a study presented at the American Society of Nephrology, women who consumed two or more diet sodas in a day experienced a 30 percent drop in kidney function. Unless alleviated, kidney damage may become irreversible and cause kidney failure. Drinking one quart of soda every week has also been linked to a 15 percent increased risk for kidney stones.
Why it happens: When we drink more soda than recommended, our kidneys work harder than usual. Eventually, this takes a toll and causes kidney damage, making them less effective at what they do. The fructose in diet sodas is especially harsh on kidneys. “Fructose is sweeter than glucose,” says Dr. Anil Agarwal, a kidney specialist from the Ohio State University. He explains that unlike glucose, it has a direct effect on kidneys.
How to prevent it: Opt for water and all-natural fruit juices instead of drinking sodas and other artificially-sweetened beverages.
5. Pyrosis
Before you get all worried and anxious, this is just a fancy medical term for what is more commonly known as “heartburn”. Nearly half of Americans experience pyrosis at some point. It’s nothing serious, but it can be uncomfortable. Sodas are major offenders when it comes to heartburns.
Heartburn is the burning sensation you get when gastric acids from the stomach regurgitate towards the esophagus. Pain is usually felt in the chest, but may radiate to the neck or jaw. Heartburn may be a symptom of other diseases such as gastroesophageal reflux disease (GERD), but is also directly caused by drinking soda.
Why it happens: Carbonated beverages like soda cause the stomach to distend. When the stomach is bloated, the esophageal sphincter – which helps keep all stomach contents intact – is under pressure. When the sphincter gives in to this pressure, food and gastric acids back up and irritate the esophagus, resulting in pain.
Soda also contains relative amounts of caffeine, a known gastric irritant. Drinking soda on an empty stomach may irritate its lining and cause pyrosis.
How to prevent it: Avoid drinking carbonated and caffeinated beverages like soda. Opt for alternatives which don’t trigger heartburn. Try not to overeat. Consume food in smaller portions spread throughout the day. Don’t lie down on a full stomach. Stay upright for at least 2 to 3 hours after a meal.
6. Osteoporosis
Osteoporosis is a bone disease that commonly affects people in old age. It is characterized by weakened bones which are more prone to breaking and fractures. Osteoporosis normally doesn’t have symptoms unless there’s a broken bone. Otherwise, it remains undetected. It is more common in women than in men, especially after menopause.
There is increasing evidence that soda consumption increases a person’s risk for osteoporosis. In a study conducted at Tuft’s University, researchers discovered that women who drank three or more cola flavored sodas experienced a decrease in bone mineral density of nearly 4 percent, despite being supplemented with calcium and vitamin D.
Why it happens: Soda contains significant amounts of phosphoric acid. There is nothing wrong with phosphorus since it is a bone mineral, but it has to be taken with calcium for optimum bone health. Unfortunately, soda doesn’t have calcium, and drinking it in excess amounts causes you to lose calcium instead. And so, you end up with osteoporosis and weaker bones that are more likely to fracture.
How to prevent it: Avoid drinking sodas, especially cola flavored varieties. Drink milk more often and take calcium supplements if necessary. Fat-free milk tends to contain more calcium than whole milk. Plus, they’re low on calories and can help you lose weight.
7. Hypertension
According to the American Heart Association, one in every three adults in the U.S. has hypertension. It is a chronic disease linked to soda – and one that shouldn’t be taken lightly. With this medical condition, a person suffers from a persistently elevated blood pressure of 140/90 mmHg or higher. Hypertension is associated with several other symptoms including headache, pain in the back of the head, faster heart rate, and lightheadedness, just to name a few.
In the absence of proper management, hypertension may lead to more serious health problems such as heart disease, stroke, and kidney failure. A study from 2010 shows that decreasing your intake of soda can significantly reduce your blood pressure and thus, lessen your risk for complications.
Why it happens: It is unclear how soda causes hypertension but doctors speculate it’s because of the sodium and sugar content. Sodium directly increases the blood pressure via the kidneys, while sugars trigger the release of catecholamines – hormones that cause the blood pressure to rise. Others say that fructose is to blame since it increases uric acid and consequently, elevates blood pressure.
How to prevent it: Stop drinking soda to eliminate your risk for hypertension. If this isn’t possible, you should at least limit your consumption of soda to one or two 12-oz servings in a week. Exercising at least 30 minutes a day can further prevent hypertension.
8. Fatty Liver Disease
Alcoholic beverages like liquor and beer have long been reputed for their damaging effects on the liver. But did you know that soda, a non-alcoholic drink, causes liver disease too?
Recent studies show that soda consumption may cause fatty liver disease (FLD). “We found people who drink more than two cans of Coke a day have increased chances for fatty liver,” said Dr. Niser Amer, who led a study published in the Journal of Hepatology. Fatty liver is a long-term disease where the body loses its ability to metabolize fat effectively. As a result, large globules of fat are stored in liver cells.
Fatty liver can be treated with medications and lifestyle changes. But Amer warns that without treatment, it may develop into liver cirrhosis, an untreatable type of liver disease.
Why it happens: Fructose, a common ingredient in soda, is easily metabolized by the liver. It is then converted into fat and stored in liver cells. Without exercise, these fats will continue to accumulate and result in a fatty liver.
How to prevent it: Drink sodas moderately. Avoid eating fatty foods which may contribute to a fatty liver. Frequent exercise can also prevent liver disease. Watch out for anything that contains fructose.
9. Heart Disease
Heart disease is an umbrella term for a myriad of cardiovascular diseases that affect the heart or blood vessels. It encompasses aneurysm, stroke, hypertensive heart disease, and coronary artery disease, among others. Studies have shown time and again that sweetened beverages are related to heart disease. Since soda is packed with sugars, it easily falls into this category and considered a primary culprit in diet-related heart disease.
A study found that men who drank an average of one can of soda a day were 20 percent more likely to get a heart attack or die from one compared to men who consumed sugary drinks on rare occasions. In another study, researchers found a similar link between soda consumption and heart disease in women.
Why it happens: People who drink sodas and other sugary beverages tend to exhibit three signs: lower high density lipoproteins (HDL) a.k.a. “good” cholesterol, elevated inflammation markers, and higher triglyceride levels. Scientists believe that these factors are what predispose soda drinkers to heart disease.
How to prevent it: Eliminate sugary drinks like soda from your diet. Switch to water and healthier beverages like natural fruit juices and teas. Regular exercise can also help keep your heart in shape.
10. Cancer
Cancer is one of the most feared diseases in the history of human kind. It is an abnormal cell growth that is either localized or widespread across different parts of the body. There are more than 100 types of cancer, some more fatal than others. While it is an aggressive disease that should be addressed immediately, most cancers go unnoticed until it’s too late for successful treatment.
A study that was conducted in Singapore and published in 2009 discovered a link between carbonated beverages and pancreatic cancer. Participants who drank two or more servings of soft drinks in a week were more likely to develop this cancer compared to individuals who didn’t consume soft drinks. Another research suggests that sweet drinks like soda increase breast cancer risks in women.
Why it happens: It is not fully known how soda causes cancer, but experts point their fingers to the carcinogenic ingredients found in this sweet beverage. One of these is 4-methylimidazole (4-MEI) which is classified as a “possible human carcinogenic”. 4-MEI is responsible for the caramel color of most dark-colored sodas. And according to a recent study published in 2015, people who drink one or more cans if cola in a day are exposing themselves to dangerous levels of this chemical.
How to prevent it: Water and fruit juices are the best thirst quenchers for anyone who wants to avoid cancer risks. They are less likely to contain carcinogenic ingredients. While you’re at it, you might as well say goodbye to processed foods and go organic.
