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By David Blyweiss, M.D., Advanced Natural Medicine
I’ve never been a fan of soft drinks. That’s not surprising since sodas provide a whopping 21% of the sugar many Americans consume. It’s no wonder sodas have been linked to the obesity epidemic in this country.
But soda doesn’t just boost the amount of empty calories we take in. Both regular and diet soft drinks also create a dangerous overload of caffeine and potentially hazardous, nutrient-depleting additives. This can stress the kidneys and may eventually double the risk of kidney disease.1
Soft drinks also contain huge amounts of phosphorus, which can throw off the body's calcium/phosphorus ratio.2 And this not only decreases the amount of calcium in the blood, it also reduces your body's ability to use it. Over time, a soda habit can contribute to thin, brittle bones. Think of it as “osteoporosis in a can.”
But, beyond the sugar, diet sodas are even worse. While they promise zero calories, they can trigger cravings for sweets.
And this craving may be what’s behind the link between diet sodas and weight gain. According to a study by researchers at the University of Texas San Antonio, middle-aged adults who drink diet soft drinks may be drastically increasing their risks of gaining weight later on. The researchers found:
- participants were 65% more likely to be overweight if they drank 1 diet soda daily
- 2 or more diet drinks raised the odds of obesity even more
- those that drank diet soda had a greater chance of becoming overweight than people who drank regular soda
Other studies also link diet soda to a higher risk of both metabolic syndrome and type 2 diabetes.3
Now there’s even more bad news for folks who drink diet soda. Researchers at the recent American Stroke Association’s International Stroke Conference shocked everyone when they announced that diet soda boosts the risk of heart attack and stroke.
The soda study examined 2,564 people in Manhattan and found that those who drank diet soda every day were 48% more likely to suffer a stroke or heart attack over a nine-year span, compared with people who didn't drink any soda.4
While the link between diet soda and stroke is preliminary, it simply adds to the mountain of evidence against these popular beverages.
So what should you be drinking? Water. Specifically, purified water and lots of it. Strive to drink at least 2 liters of water (64 oz.) every day. If you’re active, it’s smart to increase that amount by another liter or so.
If water seems too boring, add a little flavor with orange or lemon slices, a few raspberries, sliced cucumber, or some fresh mint.
I also often enjoy a nice glass of iced green or herbal tea. I prefer my tea unsweetened. But if you like a little sweetness opt for stevia. Stevia is a safe and natural calorie-free sweetener that doesn’t carry any of the risks you find with refined sugar or artificial sweeteners. You can find in any health food store and even some supermarkets.
References:
- Uenishi K. Phosphorus intake and bone health.Clinical Calcium. 2009;19:1822-1828.
- Nettleton JA. Diet soda intake and risk of incident metabolic syndrome and type 2 diabetes in the Multi-Ethnic Study of Atherosclerosis (MESA). Diabetes Care. 2009;32:688-694.
- Lin J. Associations of sugar and artificially sweetened soda with albuminuria and kidney function decline women. Clinical Journal of the American Society of Nephrology. 2011; 6:160-166
- Diet soda may raise odds of vascular events. Science Daily. Feb 9, 2011
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