Soda has become a staple of the American diet and it's not doing us any favors. A 12 oz can of Coke has 39 grams of sugar. Drinking one 12 oz can of Coke is the equivalent of eating 4 Krispy Kreme donuts. It doesn't take a genius to realize that drinking these sugary beverages is not good for us.
How can we move away from soda? You might have some ideas of your own, but allow us to help you make the transition.
What happens if you drink soda every day?
Drinking soda daily will put you at major risk for weight gain. For example, if you drink five 100-calorie sodas a day, you can gain a pound of fat in a week (according to the U.S. Department of Health and Human Services).
Soda also has a negative effect on your teeth, including the possibility of tooth decay and dental cavities. Soda can coat your mouth for hours after drinking it, which can lead to breaking down the enamel on your teeth which leaves you at greater risk for rotting.
The amount of sugar in soda can also affect how your body feels. The simple sugar is absorbed by your body quickly, which will spike your blood sugar. This spike leads to crashes, which can lead you to feel tired, irritable, and hungry. This can be dangerous if you are a diabetic.
Can you lose weight by cutting soda from your diet?
This is a tricky question because all depends on your caloric intake. To lose weight, you need to intake fewer calories than you are exhausting. If you are an avid soda drinker, replacing soda with something significantly less in calories and keep your diet and exercise patterns similar, you will greatly increase your chance to lose weight, as regular soda drinking adds hundreds of calories to your weekly diet.
What are the side effects of soda?
The possible side effects of regular soda drinking are:
Should I switch to diet soda?
While it is a better option than a non-diet soda, it's still not great for you. According to Kelly Kennedy, RD, nutritionist for Everyday Health, though you aren't getting the same amount of calories or sugar, the taste of a diet soda will make your body crave the sugar and calories it would get from a non-diet soda, resulting in consumption of those calories and sugar in another form throughout the day.
Are artificial sweeteners in diet soda okay to consume?
Sure, diet sodas aren't made with the real sugar you would find in a non-diet soda, but the artificial sweeteners used in popular diet sodas are still not great for you.
Aspartame is a popular artificial sweetener used in diet sodas such as Diet Coke, Coke Zero, Diet Dr. Pepper, Diet Mountain Dew, Diet Pepsi, and Pepsi Max. Components of aspartame have been proven to block the production of a gut enzyme called alkaline phosphatase; this is an important enzyme in preventing obesity, diabetes, and metabolic syndrome. When tested on mice, aspartame also led to higher blood sugar levels.
Ace-K is another calorie-free sweetener used in many diet sodas. Ace-K has been tested against mice and the research showed that Ace-K has been linked to cancer, thyroid issues, and changes in brain function.
What is a good soda replacement?
Kill Cliff RECOVER is the perfect soda replacement for an avid soda drinker looking for a healthy alternative. Not only do all five flavors of Kill Cliff RECOVER taste great, but they still give you that sweet and bubbly satisfaction you get with a soda.
RECOVER is sweetened naturally with stevia and erythritol. Stevia is a no-calorie natural sweetener that decreases total calories, improves glycemic control, and weight control. Erythritol is a low-calorie sugar alcohol natural sweetener that has 6% of the calories found in an equal amount of regular table sugar.
Not only does RECOVER work as a soda placement, but it also contains a specialized blend of plant extracts, enzymes, b-vitamins, and electrolytes to support hydration and recovery. Basically, it tastes great and helps you feel great as well. It provides natural energy to restore you to your energy levels but contains less caffeine than a can of Coke. Drop the Coke, and grab Atlanta's best drink...KILL CLIFF!
What about Sports Drinks? Is Gatorade or Powerade better than soda?
Though they have considerably less sugar than a soda, sports drinks such as Gatorade, Powerade, and Vitamin Water are still packed with sugar. Gatorade and Powerade both contain 34 grams of sugar in their 20 oz bottles. Despite its healthy sounding name, Vitamin Water is right behind with 32 grams of sugar in their 20 oz bottle. This is like eating 3-4 donuts PEOPLE! Thankfully, there other tasty options that also provide better lifestyle benefits than the aforementioned sports drinks.
Kill Cliff ENDURE is an all natural sports drink that contains essential vitamins and electrolytes, including 470 mg of potassium. Its sweet flavor comes from Monk Fruit and you'll get the benefit of sustained energy through a complex carbohydrate called Palatinose (learn more here), which is derived from non-GMO sugar beets. This carb fuel supports a sustained glucose supply and promotes fat oxidation for energy during exercise. It does not spike blood sugar like sucrose, fructose, or agave. ENDURE does not contain any artificial sweeteners, artificial colors, or artificial flavors. It is gluten free and dairy free to boot.