A recent study indicates that a daily diet including soda (carbonated soft drinks high in sugar) can triple the risk of developing memory impairment.
Effects of Daily Soda Consumption
Memory Impairment
Drinking soda (even in small amounts) daily can triple the risk of memory impairment.
According to Scientific American, a study published last week in the journal Stroke found that consuming soda (even in small amounts) daily can triple the risk of memory impairment. Sharyn shared on the Facebook page of Nutrition Diva:
“I was intrigued by the article yesterday about the possible link between artificial sweeteners and memory impairment. I don’t want to stop using artificial sweeteners just because of one study. I’m 60 years old and use artificial sweeteners daily. But I am certainly concerned about this. Are there any studies that share this viewpoint?”
In fact, there have been few studies linking artificial sweeteners to memory impairment. Changing behavior based on one study seems reluctant.
Thus, more similar research will be needed before a final conclusion can be drawn.
Here are some effects that can occur in your body when you consume soda daily:
Tooth Erosion
When you drink soda, sugar adheres to your teeth. Sugar, along with bacteria present in the mouth, increases acid levels, which over time weakens tooth enamel, leads to plaque buildup, and can cause cavities. The acid in soda also lowers the pH level in saliva, promoting bacterial growth and eroding your teeth.
Lung Damage
Scientists have indicated a correlation between soda consumption and the risk of chronic obstructive pulmonary disease (COPD), which obstructs airflow to the lungs, causing difficulty in breathing. A 2012 study also showed that frequent soda consumption increases the risk of asthma.
Soda destroys your health.
Increased Heart Disease Risk
A study from Harvard University indicated that individuals who consume one can of soda daily significantly increase their risk of chronic heart disease (CHD). Those who drink large amounts of soda have a 20% higher risk of heart attack compared to those who only consume it occasionally.
Reduced Fertility
High sugar consumption, including soda, can significantly impact the fertility of both men and women.
A study examining 189 healthy young men at the University of Rochester found that those who consumed high amounts of sugary beverages, including soda, had lower sperm quality.
According to a 2018 study published in the journal Epidemiology, the habit of consuming one or more sugary drinks daily reduces fertility in both men and women. Women who drink at least one can of soda daily have a 25% lower chance of becoming pregnant compared to those who do not consume soda.
Impact on Athletic Performance
If you are an athlete, you may be advised to avoid soda during training. Although there is no specific evidence linking soda to athletic performance, high-sugar beverages can lead to weight gain, making exercise more challenging.
Given these impacts, it is advisable to minimize soda consumption. Opt for more water as it is better for your health.
Testicular Function Decline
A study conducted on nearly 3,000 young men in the U.S. indicated that those who consume 220ml of soda daily have an average sperm count reduced by 28 million compared to those who do not consume soda, alongside a significant decline in testicular hormones.
This study was published on September 29, 2021, in Human Reproduction. Soda here includes sugary beverages like fruit juice, energy drinks, and bubble tea. A typical can of soda contains 330ml, while a small can contains 250ml.
High Blood Pressure and Oral Health Issues
The risk of overweight and obesity from excessive soda consumption affects all age groups. Drinking soda increases the risk of developing and poorly controlling conditions in those with cardiovascular diseases, hypertension, diabetes, liver diseases, cancer, gout, and osteoporosis in older adults.
Soda contains a high amount of phosphorus. Drinking excessive soda leads to adults absorbing more phosphorus than calcium, which negatively affects bone density and strength.
Consuming soda increases the acidic environment in the mouth, creating favorable conditions for bacteria growth that causes cavities. Moreover, the sugar in soda serves as an unlimited food source for bacteria.
Drinking soda daily can cause weight gain. (Image: Internet).
Negative Effects on Gut Health
While the sweetness of soda may provide a refreshing taste for many, consuming soda daily can indeed cause more harm than good, including diet sodas.
Stomach Irritation
Although soda may not directly harm the stomach lining, high carbonated soda can irritate those with existing digestive issues, according to EatingWell. For individuals with gastritis, ulcers, acid reflux, and similar conditions, carbonic acid may exacerbate symptoms and cause discomfort, especially if you have chronic inflammation.
Studies suggest that consuming more than 295ml of soda may irritate the stomach due to its high acidity, but there is no evidence of direct changes in the stomach upon consumption.
Alteration of Gut Microbiota
Even though artificial sweeteners were initially used as a “healthier” alternative, some studies have shown that this may not be the case. A 2022 study published in Cell indicated that artificial sweeteners, even in diet sodas, could negatively affect gut microbiota and blood sugar control.
Artificial sweeteners also contribute to an increased risk of metabolic disorders such as type 2 diabetes and metabolic syndrome.
According to Livestrong, some artificial sweeteners like sucralose have been shown to alter gut microbiota.
Liver Impact
The liver is directly involved in the metabolism of sugar from soda. The primary sweetener in soda is high-fructose corn syrup, which increases fat production in the liver. This means that drinking soda daily can increase fat production in the liver, potentially leading to a condition known as non-alcoholic fatty liver disease.
Weight Gain
If you are wondering whether drinking soda daily leads to weight gain, the answer is yes. Soda is a source of extra calories and sugar in the diet. When you drink soda daily, this excess calorie intake can promote weight gain. On average, a 470ml can of soda contains:
- 207 calories, 10% Daily Value (DV)
- 1.2 grams of fat, 2% DV
- 51 grams of carbs, 17% DV
- 49 grams of sugar, 98% DV.
So, does diet soda lead to weight gain? According to Livestrong, while diet sodas do not provide any calories or sugar, interestingly, drinking it daily may still be associated with weight gain.
