Sodas are popular drinks that many people enjoy. However, consuming sodas regularly can have negative effects on your health due to high amounts of sugar and calories present in the beverages.

In this article, we will explore just how much sugar and calories you can consume in a year by drinking soda.

What is in Soda?

Soda generally includes water, high fructose corn syrup, caffeine, and phosphoric and citric acid. The high fructose corn syrup is a sweetening agent that is used in the production of many carbonated beverages.

It is a form of added sugar and is known to contribute to various health conditions, such as weight gain, diabetes, and heart disease. This sweetening agent also increases insulin resistance in the body, which can lead to health complications.

Caffeine is a common ingredient found in many soft drinks. It is a stimulant that is used to improve focus, alertness and provide an extra energy boost.

However, consuming high amounts of caffeine can lead to cardiovascular and nervous system issues, such as increased heart rate and high blood pressure.

Phosphoric and citric acid are added to enhance the flavor of drinks. However, these acids can lead to tooth decay and erosion of tooth enamel, which can cause various oral health issues.

How Much Sugar is in Soda?

Soda is often referred to as liquid sugar as most sodas contain an enormous amount of added sugar. The sugar present in sodas is the primary reason why they have high levels of calories.

Consuming large quantities of soda, therefore, contributes significantly to the daily intake of sugar. According to the American Heart Association, men should consume no more than 36 grams of added sugar per day, and women should consume no more than 25 grams per day.

One 12-ounce can of soda contains an average of 40 grams of sugar, exceeding the daily recommended intake of sugar for both men and women.

Consuming one can of soda per day, for a year, would add up to a whopping 14,600 grams of sugar! This amount is equivalent to 584 teaspoons of sugar! Consuming this much sugar is not only unhealthy but can also contribute to weight gain, increase the risk of diabetes, and cause heart-related problems.

How Many Calories are in Soda?

Sodas have high levels of calories, making them a contributor to weight gain. One 12-ounce can of soda can contain over 140 calories.

While this may not seem like much, consuming a can of soda every day for a year equates to consuming over 51,000 calories annually. This amount of calories is equivalent to 14 pounds of fat. Consuming excess calories can lead to weight gain, obesity, and an increased risk of heart disease, diabetes, and other health conditions.

What are the Alternatives to Drinking Soda?

As we have seen, drinking soda can have negative effects on your health. Therefore, it is essential to find healthier alternatives.

If you still want to enjoy a carbonated beverage, you can choose unsweetened seltzer, mineral water, or try making your carbonated drinks at home. Adding a small amount of fresh fruit juice can add flavor and sweetness, without adding excessive sugar.

You can also choose to swap sodas with healthier drinks such as freshly squeezed fruit juices, teas, and water. These drinks provide more nutrients and fiber and can help promote a healthy lifestyle.

Conclusion

Sodas are popular beverages enjoyed by many people worldwide. However, consuming them regularly can lead to negative health outcomes such as weight gain, obesity, diabetes, heart disease, and tooth decay.

Sodas are high in sugar and calories and should be consumed in moderation. Choosing healthier alternatives such as water, unsweetened seltzer, and freshly squeezed fruit juices can help promote a healthier lifestyle.