Not Sodalicous:
Is Soda Making You Fat?

Diet soda or regular, if you’ve been drinking one or more sodas every day, that aluminum can in your hand is to blame for those extra digits on the scale. And in case you’re thinking “no big deal, I’ll work the calories off,” I’m not talking about just a couple pounds. I’m talking long-term weight gain. Sip on this: One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year. For a beverage!

I know what you’re thinking: “You’re being a little fanatical, don’tcha think?” But the fact is, obesity, type-2 diabetes, and soda addiction have all risen together steadily and scarily over the past decades. Coincidence? Sorry, but in the race against the weight-gain war, there are no coincidences. To enlighten the situation, I put together a few explanations to points I often hear soda drinkers make.

What’s so bad about a little bubbly liquid if I cut caloric corners elsewhere?
The simple answer is: Lots and lots of calories and zero nutritional value are what you’re up against. Sugary soft drinks account for almost 10% of the average American’s daily caloric intake. That’s a ton of empty calories that lack any of the nutrients, fiber, or minerals your body needs to function. Because soda’s missing what your body craves, no matter how much you drink you’ll still be left feeling hungry. So, on top of empty calories, you pile on additional food that still counts against your ideal daily allotment. Remember, there is one absolute truth: if you take in more calories than you burn you will gain weight.

I’m only a few pounds overweight, so I’m sure drinking soda won’t influence my weight gain that much.
Fat chance. Okay, bad joke. But your odds of becoming obese increase as much as 1.6 times for every 12 ounces of soda you drink over the course of the day. That’s because one small can of soda holds a whopping 140 calories of added sugar. Here’s a reality check: At most fast food restaurants, a 12 ounce serving of soda is considered the kiddie size.

Why is the sugar so bad?
All these added sugars are simple sugars, meaning they are readily and easily absorbed. When you take in such a high volume so quickly your insulin spikes. Your body can’t handle the rapid influx, which leads to extra glucose being stored as fat. You don’t get any lasting energy from the liquid carbs, but instead you get that familiar and inevitable crash. Instead of being ready to hit the gym to burn off any extra fat, you’re so exhausted you just hit the couch.

I’ll just switch to diet soda.
Not so fast. Recent studies (the valid and scientifically grounded ones) show that over time diet sodas still cause weight gain. If you drink two or more servings of diet soda a day you are five times more likely to increase dangerous visceral fat in your midsection. That’s the kind of fat that puts you at greater risk for diabetes, heart disease, and other chronic illnesses. Let’s say you only drink a single serving of diet soda a day. Diet soda is still high in sodium. The more sodium in your body, the more water you’ll retain. Which means if you’re trying to lose weight, diet soda can actually make it that much harder to move the scale in the right direction. And let’s not forget the artificial sweeteners in diet soda – need I say more?

Alright soda hater, then what do you suggest I drink?

• If it’s the carbonated fix you crave, mix two parts seltzer water with one part 100% fruit juice – like pomegranate or cranberry. You’ll get your pleasant pop and fizz along with rich antioxidants and vitamins.

• Embrace homemade smoothies made with fresh fruit and almond milk or Greek yogurt for added protein.

• Maybe it’s time you jump on the green tea train. Even if you sweeten your tea, you’re more likely to check your sugar intake when you’re the one spooning in the sweetener.

• Reach for that oldie but goodie, pure H2O.