The Dangers of Soda
The amount of soda and carbonated beverages consumed is particularly correlated with significant weight gain, leading directly to obesity and diabetes. Diet soda is just as bad as its regular counterpart because artificial sweeteners are not metabolized by the body and are therefore stored in fat cells, causing inflammation and weight gain.
Billions of gallons of soda are consumed every year in the United States. A 2006 study published in the American Journal of Clinical Nutrition states:
“The findings from large cross-sectional studies, in conjunction with those from well-powered prospective cohort studies with long periods of follow-up, show a positive association between greater intakes of sugar-sweetened beverages and weight gain and obesity in both children and adults… a 12-oz serving [1 can of soda = 1 serving] of regular soda provides 150 kcal and 40-50 g of sugar in the form of high-fructose corn syrup… which is equivalent to 10 teaspoons of table sugar. If these calories are added to the typical US diet without reducing intake from other sources, 1 soda/day could lead to a weight gain of 15 lb or 6.75 kg in 1 year.”
How Much Sugar is Too Much?
Naturally occurring sugars, like those found in fruit, also come with vitamins, minerals, and phytochemicals that facilitate their metabolism and allow cells to efficiently use their food.
The recommended daily amounts of carbohydrates depend on age, size, and activity level. However, on average, the American Heart Association recommends limiting added (non-natural) sugars to:
- Women: 6 teaspoons / 30 grams per day (about 100 calories)
- Men: 9 teaspoons / 45 grams per day (about 150 calories)
Nutrition labels indicate total carbohydrates and break that number down into fiber and sugars. As a general rule, more than 22.5 g of sugar is considered too much, and 5 g or less is considered low. Total carbohydrate intake should make up about 45-65% of your daily caloric intake. On a typical 2000-calorie/day diet, 900-1300 calories or 225-325 grams should come from carbohydrates.
Carbohydrate Content of Typical Foods
| Food Item | Total Carbohydrates | Sugar Content / Notes |
| 1 slice of white bread | 15 g | 1.5 g added sugar |
| 100 g of pasta | 25 g | 8% of total recommended daily intake |
| 100 g of rice | 28 g | 0.1 g sugar |
| 1 medium apple | 19 g | Includes fiber |
| 100 g of typical breakfast cereal | 68 g | 1 g added sugar |
| 1 12-ounce can of cola | 39 g | All sugar |
| 1 medium carrot | 6 g | Includes fiber |
Artificial Sweeteners vs. Natural Alternatives
Artificial sweeteners are not a great alternative to refined sugar. Overwhelming evidence indicates they contribute to obesity, hypertension, diabetes, cardiovascular and neurodegenerative diseases, metabolic syndrome, depression, chronic headaches, and cancer.
Better Natural Alternatives:
Natural sources of sugar add nutrients along with sweetness. Relatively low on the glycemic index compared to refined sugars, they are safe to use and promote wellness. Because of their nutritional value, they are more satisfying:
- Honey (raw and unpasteurized): An anti-inflammatory, antifungal, antibacterial superfood rich in nutrients and antioxidants.
- Maple syrup: Kills cancer cells; rich in minerals, anti-inflammatories, antioxidants, and unique phytochemicals beneficial to human health.
- Molasses: Rich in minerals, including calcium, iron, potassium, selenium, and magnesium.
- Fruit juice (real, no-sugar-added): High in natural sugars but contains plenty of vitamins and minerals.
