Well, I was reading a post in my
Beachbody email, and I thought I would share this little bit of info that they shared with me. I thought it was at least slightly interesting. Also, a good reason why I don't drink the stuff anymore.
Nutrition 911, Part VIII: Pop Goes the Diet—The Worst Food in the World
By Steve Edwards Since all great things come in threes (or is it celebrity deaths?), we're going to complete our sugar trilogy with a look at the worst food in the world: soda pop. Forget about brands; whether it's Coke, Dr. Pepper, or even Hansen's Natural, it's all junk. There are different degrees of "junkiness," but this is Nutrition 911, so we're sticking with the bird's-eye perspective. The taste might make you happy, but from a nutritional point of view, soda's only place in the world is to make people fat, sick, and unhappy.
Alarming statistics
In America, we drink a lot of cola (or "un-cola"). A lot. On average, we each drank 52.4 gallons in 2005, and this figure includes infants, healthy folks, prisoners, etc., meaning that the average soda drinker actually gulps (their word) more than this. Carbonated soft drinks are the biggest single caloric source in the American diet. Teenagers in particular are hooked on the stuff and get an average of 13 percent of their daily calories from "pop." If this doesn't scare you, it should. In terms of sheer amount, these statistics could be alarming if it were any one food. A proper diet should have some balance and diversity. And soda pop is the antithesis of "any food." It's bad food.
"Empty calories"
We use the term "empty calories" for foods like soda that have no place in a nutritious diet. This term is ridiculously misleading. The calories in soda are far from empty. Most of them come from sugar. In the U.S., it's nearly always high fructose corn syrup, the cheapest, most processed sugar on the market. Other ingredients include caffeine, various phosphates and acids, and artificial colorings. We'll get to their effects on the human body in a minute, but first, let's stick to the simple stuff. Per day, the average teenager consumes between 10 and 15 teaspoons of refined sugar via soda—which, according to government standards, is about their daily requirement for all foods. This means that for the average teenager, his or her soda consumption virtually eliminates his or her chances of eating a balanced diet. There's nothing empty about that.
Weird science
The soda companies are a marketing juggernaut. They spend roughly $700 million a year on media advertising alone—not to mention hundreds of millions more sponsoring events, athletes, musicians, and such. This volume of cash makes it difficult for consumers to avoid them, by design. To avoid the temptation to drink Coke, you've got to be highly principled or living in the middle of the jungle. And even then, well, I once happened upon a soda vending machine halfway up Mount Yarigatake in the Japanese Alps, and a friend traveling in Guatemala found Coke in a rural area that didn't have running water. Let's just say that soda companies are going to continue making it easy for you to find the stuff.
This type of marketing machine won't go away quietly. With the stats listed above, you could certainly put two and two together and link soda companies to the childhood (and adult) obesity epidemic that is arguably the world's most serious health crisis. Yet, while researching this article, I came across a widely published "study" stating that "soft drink consumption has no effect on childhood obesity." Suspicious from the get-go (the word "no" being a huge red flag), it didn't take me long to find this statement: "The research paper was supported by an unrestricted gift from the American Beverage Association." Bingo. Remember those Phillip Morris tobacco "studies" that promised a long and healthy life from chain smoking?
What makes it so bad?
Besides the simple caloric trade-off, sodas are formulated to give you a rush. The sugar is mixed with phosphates designed to speed it into your system. It's so good, in fact, that many cyclists prefer Coca-Cola to specific sports food when they need a sugar rush near the end of races. And while a sugar rush is a good thing when you're trying to exceed your anaerobic threshold and you're out of blood glycogen (never mind if you don't know what this is), it's a bad thing whenever you're not, which even for a competitive cyclist is 99.9 percent of the time.
Beyond the simple sugar rush, these acids and phosphates alter your body's pH levels and inhibit the absorption of other nutrients. Then there are the effects of certain artificial coloring agents. For example, yellow #5, commonly used in soft drinks, has been linked to attention deficit disorder, hives, asthma, and other allergic reactions in some children.
Then there is the nutrient trade-off to consider. A person who drinks one Big Gulp per day must go to great lengths to maintain a balanced diet. Otherwise, they will almost certainly be deficient in numerous vitamins, minerals, dietary fiber, and essential fatty or amino acids—none of which is found in soda. For this reason, soda is often linked to type 2 diabetes, osteoporosis, dental erosion, and a higher risk of kidney stones and heart disease. And that's just a start. There's plenty of less scientific data linking soda to poor scholastic habits, which we'll get to in a later class.
Diet sodas and juices
In an attempt to become thought of as healthier, soda companies have diversified into non-carbonated beverages and diet sodas. While these are an improvement in some ways, they are hardly a solution to the problem.
First off, most juices and other caloric non-soda alternatives are mainly just sugar and water without the carbonation. A quick label comparison between a commercial orange juice and a Mountain Dew would show a similar "bottom line" with regards to calories and sugar. The only improvement would be the lack of the non-caloric offenders.
But that's no small matter, as the true effects of these ingredients have not been thoroughly studied. Despite their no-calorie status, diet sodas have been linked to assorted illnesses. Recent studies have backed up my more anecdotal evidence that I've yet to have a client not lose weight by kicking diet soda. Granted, all of my clients drank an excessive amount, but regardless, there is little doubt that the pH balance of diet sodas hinders the body's ability to absorb nutrients, and that just may be the tip of the non-caloric iceberg.
A large-scale study in 2007 showed that men and women who had more than one diet soda a day were 31 percent more likely to be obese and 25 percent more likely to have both high triglycerides and blood sugar, and they had a 50 percent greater risk of developing metabolic syndrome. Never mind if you don't know what metabolic syndrome is. Just trust me when I tell you that you don't want it.
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So, anyways, some of you have asked me about soda and what is wrong with it. I hope this gave a pretty clear picture of soda.
Ok, well, I better go.
Talk to you guys later.
Pam
