Top 10 reasons to give up soft drinks or to at least cut back

Soft drinks have been receiving a lot of bad press recently. The American Heart Association noted that soft drinks are the largest source of calories in the American diet (Source). Last month, the Center for Disease Control published a study that examined soft drink consumption habits across various demographics during the period between 2005 and 2008. The study reported that soft drink consumption has increased for both children and adults over the past 30 years. Over half of all Americans, young and old, will consume at least one sugary drink on any given day.

Black and Mexican-American males drink more soft drinks than non-Hispanic white men, and males drink more than females. Teenage boys drink more soft drinks than any other group representing 273 kilocalories per day. Considering that teenage boys also eat more than most any other demographic, this statistic is not too surprising. What may surprise some, however, is that soft drinks make up a larger percentage of a low-income person's diet than of the diets of those with higher incomes.

View slideshow: Consumption of Sugar Drinks in the United States, 2005–2008

While there has been a recent push to pull soft drinks out of public schools, the majority of soft drinks are consumed at home with only 1.4% being consumed in school or daycare settings. Twenty percent of soft drinks consumed outside of the home were obtained from vending machines, cafeterias, street vendors, and community food programs.

Last year, New York Mayor Bloomberg tried to fight obesity by suggesting that restrictions be placed on soft drink purchases with food stamps. The USDA rejected New York's proposed limits on soft drinks for the Supplemental Nutritional Assistance Program (SNAP) whose website tag line ironically states, "We help put healthy food on the table for over 40 million people each month." For an interesting perspective at this story, visit this blog post published by Fooducate.

What is so bad about soft drinks? The CDC cited the first two references listed at the bottom of this article when stating, "Sugar drinks have been linked to poor diet quality, weight gain, obesity, and, in adults, type 2 diabetes." Term Life Insurance, motivated by higher profits if those they insure make wise choices to improve long term health, published a detailed graphic showing the harmful effects of soda on various parts of the body.

The American Heart Association has recommended that Americans consume no more than 250 kilocalories of sugary drinks per week which would be less than three cans of soda per week. For many, however, it is easier to give up soft drinks completely than to limit consumption to three cans per week. Besides, if soda is harmful, why drink it at all?

Tremendous health benefits can be gained by giving up soft drinks and drinking water instead. Some of the life changing benefits of drinking water are described in the article, "World's easiest low-cost health and beauty tip". Top 10 reasons to replace soft drinks with tap water include:

To save money. Fooducate projects a reduction in annual household expenses by up to $500 for a family of four when soda is replaced with tap water.
To promote a prettier, healthier smile. The sugar and acid in soft drinks dissolve tooth enamel while the coloring in colas leaves dark stains on teeth.
To reduce one's risk of heart disease. The high fructose corn syrup (HFCS) in many soft drinks increases the risk of metabolic syndrome which raises the risk of developing heart disease and diabetes. While diet drinks do not contain HFCS, they do contain artificial sweeteners whose safety and cancer link continue to be debated.
To support reproductive health. Plastic bottles and the lining of soft drink cans contain BPA (bisphenyl-A). This chemical disrupts the endocrine system and could cause cancer. BPA may be linked to increased risk of premature puberty or reproductive problems.
To reduce one's risk of osteoporosis. The phosphoric acid found in soda can loosen a tight bolt, eat away metal, and leach calcium from the bones.
To reduce one's risk of diabetes. The connection between excess sugar consumption and type 2 diabetes is commonly known, but Term Life Insurance reports an 80% increase in risk of developing type 2 diabetes for "those who drink more soda" although a specific value for the term "more" is not defined.
To reduce asthma symptoms. Some allergy and asthma sufferers report a greater occurrence of asthma, eczema and other skin rashes as a reaction to sodium benzoate, a preservative found in soft drinks.
To reduce the risk of developing kidney stones. Phosphoric acid, a key component of soda, has been linked to the formation of kidney stones.
To stabilize blood sugar and energy levels. Whole grain complex carbohydrates provide a steady supply of energy. Simple sugars, the most harmful of which is HFCS, are carbohydrates that cause a rapid energy spike followed by a sudden plummet. Adding caffeine, also found in many soft drinks, intensifies this roller coaster effect.
For healthy weight management. Non-diet soft drinks contain approximately 160 empty (i.e., void of nutrition) kilocalories per can. Liquid calories do not trigger the same sense of fullness that healthy food provides. According to Term Life Insurance, researchers have calculated that for every can of soda consumed, risk of obesity increases 1.6 times.

For practical tips on breaking the soft drink habit, visit "Giving up soft drinks: Tips for kicking the soda habit".

References:

Malik VS, Schulze MB, Hu FB. Intake of sugar-sweetened beverages and weight gain: A systematic review. Am J Clin Nutr 84(2):274–88. 2006.
Vartanian LR, Schwartz MB, Brownell KD. Effects of soft drink consumption on nutrition and health: A systematic review and meta-analysis. Am J Public Health 97(4):667–75. 2007.
http://www.termlifeinsurance.org/harmful-soda/
http://www.cdc.gov/nchs/data/databriefs/db71.htm
http://www.fooducate.com/blog/2011/08/26/should-soft-drinks-be-off-limits-for-food-stamp-recipients

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