Tidbit Tuesday - Soda Pop
Hello,
Welcome to another Tidbit Tuesday where we aim to teach you something new about health, nutrition, lifestyle, training, and so much more, every week!
Today we wanted to follow up our talk about sugar with one of the most insidious culprits of weight gain. POP!
An average can of pop has about 39 grams of sugar. That's 3 times more than the average Krispy Kreme glazed donut!
Most pop is loaded with either sugar or high fructose corn syrup, and choosing diet pop honestly isn't much better.
In fact, research suggests that diet soda drinkers have an increased likelihood of weight gain and increased waist measurements.
So, whether you're drinking regular or diet pop, your risk of obesity rises significantly.
Add a soda to every meal for 30 days and you could be gaining more than three pounds by the time the month is done.
But pop isn't the only culprit here. Whenever we have a meal with pop, what does that meal look like?
I'd be willing to bet that it isn't the healthiest and may be heavily processed, or deep fried.
With the risk of obesity comes an increased risk of diabetes. Although the two are not synonymous, and you can become diabetic without being obese.
Both regular and diet soda have been linked to an increase in type 2 diabetes. The sugar spike you get from soda forces the body to transform that sugar into fat in your liver.
Research published in the Yale Journal of Biology and Medicine suggests that artificial sweeteners may actually increase your cravings for real sugar, putting you at greater risk for diabetes.
But aside from excess belly fat and high blood sugar levels, pop is a major culprit of tooth decay and receding gums.
A single 12-ounce can of soda contains almost ten packets of sugar, coating your teeth and gums every time you crack open a can. In fact, multiple studies have shown just how deleterious soda can be to your teeth; left in soda for sufficient time, human teeth will actually dissolve.
The sugars, preservatives and artificial colorings found in your average soda can get trapped beneath your gums. If that area isn't cleaned thoroughly, bacteria feeds on the trapped particles causing deterioration, infection, and the destruction of gum tissue, which is nearly impossible to regenerate.
Other systemic issues from the overconsumption of pop include kidney problems, heart failure, stroke, cardiovascular disease, high cholesterol, memory loss, heart lesions and even some cancers, such as colorectal cancer.
And these are just a few of the issues that can arise from drinking excess pop.
Some of the less serious side effects of pop consumption include joint pain, migraines, depression, blurred vision and hair loss... need I go on?
If you're looking to maintain your youthful glow and good health, now's the time to ditch soda for good. Soda contains phosphates and sugars which have been shown to accelerate the aging process at the cellular level.
All of this.. just from having a couple cans of pop a day. It is kind of crazy to think about!
So what are some good alternatives to pop?
When it comes to our health, it’s clear that sugary drinks should be avoided. There is a range of healthier beverages that can be consumed in their place, with water being the top option.
If it’s the carbonation you like, give sparkling water a try. If the taste is too bland, try a naturally flavored sparkling water. If that’s still too much of a jump, add a splash of juice, sliced citrus, or even some fresh herbs. You can do this with home-brewed tea as well.
Personally, some of my go to favourites include Bubly, flavoured Perrier, and La Croix.
Here is a link to a website which has 21 healthy soda alternatives!
https://www.eatthis.com/healthy-soda-alternatives/
As far as getting caffeine is considered, my go to will always be black coffee or tea. I'm not much of a fan, personally, of energy drinks or pre-workout, although they absolutely can work in a pinch!
The reason being is I always lean towards the least processed option. So I far prefer hot bean water (coffee), over a canned beverage with a long list of ingredients.
Even though energy drinks aren't for me, I know that many people do love them. And there are lots of great options out there for energy drinks which can have some very beneficial qualities.
But that will be a topic for another week.
In the mean time, here is a website for you energy drink lovers that recommends the healthiest energy drinks of 2020!
https://www.eatthis.com/healthy-energy-drinks/
Stay hydrated!
Your Friend in Health & Fitness,
Coach Sean
