It is possible that sweet-tasting soft drinks—regardless of whether they are sweetened with sugar or a calorie-free sugar substitute —might stimulate the appetite for other sweet, high-carbohydrate foods. Even though soda may contain more sugar than a cookie, because people think of soda as a drink and a cookie as a dessert they are more likely to limit food than beverages.
One meta-analysis of 88 studies showed that the effect appeared to be stronger in women. On the other hand, genetic obesity risk seems to be amplified by consuming sugary drinks.
The nurses who said they had one or more servings a day of a sugar-sweetened soft drink or fruit punch were twice as likely to have developed type 2 diabetes during the study than those who rarely had these beverages. In the Framingham Heart Study, men and women who had one or more soft drinks a day were 25 percent more likely to have developed trouble managing blood sugar and nearly 50 percent more likely to have developed metabolic syndrome. The study also found that drinking more artificially sweetened beverages in place of sugary beverages did not appear to lessen diabetes risk.
But researchers accounted for differences in diet quality, energy intake, and weight among the study volunteers. They found that having an otherwise healthy diet, or being at a healthy weight, only slightly diminished the risk associated with drinking sugary beverages. This suggests that weighing too much, or simply eating too many calories, may only partly explain the relationship between sugary drinks and heart disease.
Some risk may also be attributed to the metabolic effects of fructose from the sugar or HFCS used to sweeten these beverages. The adverse effects of the high glycemic load from these beverages on blood glucose, cholesterol fractions, and inflammatory factors probably also contribute to the higher risk of heart disease.
Read more about blood sugar and glycemic load. Bone health Soda may pose a unique challenge to healthy bones: Soda contains high levels of phosphate. Consuming more phosphate than calcium can have a deleterious effect on bone health.
Soft drinks are generally devoid of calcium and other healthful nutrients, yet they are actively marketed to young age groups. Milk is a good source of calcium and protein, and also provides vitamin D, vitamin B6, vitamin B12, and other micronutrients. There is an inverse pattern between soft drink consumption and milk consumption — when one goes up, the other goes down.
Mortality According to a large, long-term study of 37, men and 80, women in the U. The increased early death risk linked with sugary drink consumption was more apparent among women than among men. There was a particularly strong link between drinking sugary beverages and increased risk of early death from cardiovascular disease.
Among both men and women, there was a modest link between consumption and early death risk from cancer. The study also found that drinking one artificially sweetened beverage per day instead of a sugary one lowered the risk of premature death. However, drinking four or more artificially sweetened beverages per day was associated with increased risk of mortality in women, so researchers cautioned against excessive consumption of artificially-sweetened beverages.
Low-calorie sweeteners LCS are sweeteners that contain few to no calories but have a higher intensity of sweetness per gram than sweeteners with calories.
These include artificial sweeteners, such as Aspartame and Sucralose, as well as extracts from plants like steviol glycosides and monk fruit. A scientific advisory by the American Heart Association and American Diabetes Association noted that further research on the effects of LCS beverages on weight control, cardiometabolic risk factors, and risk of cardiovascular disease and other chronic diseases is needed.
That said, they also note that for adults who are regular high consumers of sugary drinks, LCS beverages may be a useful temporary replacement strategy to reduce intake of sugary drinks. Sugar-sweetened beverages and risk of obesity and type 2 diabetes: epidemiologic evidence. National Cancer Institute. Applied Research Program. Global obesity: trends, risk factors and policy implications.
Nature Reviews Endocrinology. Pan A, Hu FB. Effects of carbohydrates on satiety: differences between liquid and solid food. Effects of soft drink consumption on nutrition and health: a systematic review and meta-analysis. American journal of public health. The American journal of clinical nutrition. Effects of decreasing sugar-sweetened beverage consumption on body weight in adolescents: a randomized, controlled pilot study.
A trial of sugar-free or sugar-sweetened beverages and body weight in children. Accessed January 25, Diet-beverage consumption and caloric intake among US adults, overall and by body weight.
Am J Public Health. PMID: pubmed. Centers for Disease Control and Prevention website. Rethink your drink. Updated September 23, Accessed July 2, Department of Agriculture; Agricultural Research Service website. The fact that one bottle is packing calories and as much sugar as five chocolate-frosted donuts from Dunkin' are enough reasons to leave it alone.
Fanta debuted this soda flavor in that was described as a drink that tastes like a vacation. During a year when traveling to a tropical island was off-limits, this soda seemed like a nice treat. Well, the sugar here is just through the roof, as you can only buy it in the 20 fl oz bottle size. Although we have a very strong feeling a can of this stuff wouldn't be any better….
Instead, add some actual fruit to your water and look back on photos from when you were able to travel freely to satisfy your vacation itch. It's not uncommon for "sodium and potassium benzoate are added to some diet soft drinks and fruit drinks," Leslie Bonci, RD, tells us. Unfortunately—especially because Surge contains OJ—"they can form benzene, which is a carcinogen when combined with vitamin C, the ascorbic acid in juice or soda," she says.
If you think choosing a fruit-based soda is a better option for your health, well, that's just not true. With 51 grams of sugar in one can, any variation of Crush soda is just a landfill of sugar. Plus, the pineapple flavor contains soybean oil, which has been linked to weight gain.
The yellow color of this soda doesn't come from an actual pineapple. That's all thanks to additives Yellow 5 and Yellow 6, with Yellow 5 even causing allergic-type reactions in some. If you ate 12 chocolate glazed munchkins from Dunkin', you would still consume less sugar than one can of Crush Peach soda. Eating an actual peach? That brings in just about 13 grams of natural sugar—no HFCS in sight.
While the bright hue of this soda may lure drinkers in, with 46 grams of sugar, it's best to think twice before taking a sip. Instead, opt for actual strawberries with some whipped cream. Fruit punch is always a rather risky drink choice, as sugar tends to be high, so it's no surprise this fruit punch soda isn't necessarily the best option. With this long list of ingredients, it's interesting to note that pineapple is not blatantly listed as a main component of this soft drink, but there are plenty of different types of sugar here.
You would have to down 12 servings of Reddi-Wip to equal the calorie count of Mug Cream Soda—and would still need to eat 12 Hershey's Kisses on top of that to equal the sugar count. This version of the Dew is "sparked with orange," both natural and artificial orange flavor, that is. As we said, Europe and Japan have already banned the flame retardant brominated vegetable oil BVO out of their bubbly beverages.
If you're truly trying to get a six-pack, don't do the Dew in any variation and instead scroll through this comprehensive list of foods that uncover your abs. The lime-green color of this soda is enough to make you stop in your tracks. It's also loaded up with 46 grams of sugar in one can.
If you end up drinking the 20 oz bottle yourself which is very easy to do! This version of the Dew was actually chosen by fans of the classic drink, so the flavor surely is something special. So what exactly is White Out soda? Well, it's described as "a white blast of smooth citrus flavored Mountain Dew" and it is foggy white in color.
All we're getting from this nutrition breakdown and ingredients list is that it's something you just should avoid drinking! This Dew flavor is said to be "charged with raspberry citrus flavor and ginseng. Those 46 grams of sugar aren't doing your waistline any favors. But their cream soda is a mix of HFCS and artificial colors and flavors.
This is not your grandparents' soda, in the worst way possible. You gotta love that label: This American classic claims it's "Made with Aged Vanilla" but we see no mention of "Vanilla Extract" in the ingredients list.
Throw in two scoops of vanilla ice cream to make a Root Beer float, and you have more than two day's worth of sugar in one chilled mug. Oh, caramel color.
It's a very common additive you'll find in many sodas, coffee drinks, salad dressings, and soup, but it's also a potential carcinogen. There seems to be no mention of any actual strawberries in this ingredient list, with "natural" flavors coming in last behind HFCS, caramel color, and Red You'll notice that it, along with many other sodas, contains the thickener gum acacia.
It not only has been said to cause flatulence and stomach discomfort in some people when ingested in high quantities but according to A Consumer's Dictionary of Food Additives , it can also cause allergic reactions such as a skin rash or an asthmatic attack. This soda—like many others on this list—is sweetened with HFCS, which makes for a shocking sugar count. It's also colored with that pesky food dye, Yellow 5, a food dye that studies have linked to hyperactivity in children.
If you're looking for a refreshing summer treat with this classic flavor combo, you're better off eating the classic Creamsicle ice cream bar that's only calories and 12 grams of sugar. This soda sure won't taste like actual grapes and it contains Blue 1, a food dye that the Center for Science in the Public Interest recommended consumers be wary of.
This soda has more calories than a Mountain Dew though with less artificial colors, thus the better ranking. A berry lemonade flavored soda might sound refreshing. But coming in with more sugar than you would get from 14 Oreo Thin cookies, you're just looking at a sugar overload.
This is another example of don't let the colorful packaging fool you. This oh-so-sweet soda is chock-full of sugar and toxic ingredients. You know when you add some Mentos to a two-liter Diet Coke and the whole thing explodes?
Don't try that at home. That's thanks to the Gum Acacia in the candy, which is listed in A Consumer's Dictionary of Food Additives as a natural emulsifier and is in the soda, too. Despite its weird name, it's probably the most natural ingredient in this sugar juice. This raspberry-flavored drink has more sugar than three Dunkin Donuts glazed donuts. If that isn't a red flag, we don't know what is. Its name refers to "royal crown cola" and it was developed by a pharmacist. With HFCS, caramel color, and 42 grams of sugar in one can, there are much better soda options out there for you.
That Yellow 6 and Red 40 seems to be a repeat combo offender. And for 45 grams of sugar, ditch the fizzy stuff and go for a fresh mandarin orange instead. With this list of ingredients, you're much better off making a key lime pie and eating that instead!
The caffeine-free version of this citrus pop was created because of consumers' requests for one in , but it comes in with more calories than the original flavor. Despite its name and flavor, this soda isn't an orange hue like you would expect. Still, it contains Yellow 5, which gives it that distinct color.
The cherry lemon flavor is really packing when it comes to the ingredients—caramel color, Red 40, and Yellow 5. No thanks. This soda takes classic Mountain Dew and ramps it up with a twist of citrus and dark fruit flavors, but we're not seeing any actual fruit listed here! If you just ate some actual blueberries, you wouldn't consume any Blue 1, like you get from this soda. Brown's Black Cherry would horrify most doctors—and not just because of the sweet stuff.
Like Stewart's cherry flavor—and many of the colored sodas here—this one has the artificial color Red Sipping on a watermelon soda can't be all that bad, right?
Sorry to disappoint, but you're much better off simply eating watermelon or adding the fruit to some water than sipping on this sugar-filled soda. Barq's creme soda fairs slighting better than its root beer, thanks to being 5 milligrams less in sodium. Liquefy a bag of Skittles to equal the sweetness of this can of corn syrup, citric acid, and artificial colors.
In fact, that bag of Skittles has similar ingredients, including Red After a long day of hard work and play, do you like to sit back and relax and crack open a can of Glycerol Ester Of Rosin? The wood resin is added to fruit sodas to help the fruit-flavored oils mix better with the water.
While it's not necessarily harmful, let us repeat: you're drinking oil and water. The latest addition to the Dew line-up is eye-catching and welcomes customers to "experience the never-ending funhouse at Major Melon land through a burst of watermelon flavor.
And, like many of the soda found here, it also contains the additive caramel coloring. This childhood favorite is even cuter in a bottle, and although it is high in calories and sugar, it scores lower on the list for fewer ingredients and its use of fruit and veggie juice for coloring rather than artificial dyes. This childhood favorite can stay on the shelf.
Orange is the original flavor of Crush sodas, but the amount of sugar, the Yellow 6, and Red 40? All just, well, crushing stuff. With HFCS, Red 40, and Blue 1 in this soda, we think you'd be better off getting real grape flavor from, well, grapes. At calories, these RC drinks weigh in on the more calorie-heavy side of the regular soda options. In fact, for only 30 calories more you could have an entire Krispy Kreme original glazed doughnut, and save yourself 33 grams of sugar in the process.
By now, you might start to see some of the most popular sodas for what they really are: carbonated water, HFCS, some acids, and little else. This classic—once made with real cherry juice—is, unfortunately, a variation on a common blend.
What do you get when you combine carbonated water with High Fructose Corn Syrup and a host of hard-to-pronounce chemicals? This citrus-inspired sip. It gets its alluring orange color from Yellow 5 and Red Quillaia extract? The best and worst part of researching these sodas is coming across the many ingredients soda manufacturers add to their concoctions. Quillaia is another tree bark, and it helps your root beer foam up, as A Consumer's Dictionary of Food Additives points out.
Be more scared of the sugar here—you're basically drinking five root beer-flavored Dum Dums mixed with additives. Nothing wild here—just the same ingredients as most sodas, and as much sugar as more than three cups of cherries without containing any cherries. All-natural bourbon vanilla is said on the soda's site to be the secret to this cream soda's distinct flavor. The website claims, "Only the finest Spanish oranges make a sweet enough juice with just the right citrus zest to flavor this creamy, bold classic," and with minimum ingredients, we just might believe it.
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