What Happens to Your Body When You Drink Regular Soda Every Day

In the United States, nearly 40% of adults drink soda regularly. Although a popular beverage, soda can have negative effects on your health, especially when it is a regular part of your diet. Here’s what can happen to your health if you drink soda every day.

The main nutritional problem with regular soda is its sugar content: A 12-ounce can typically contains about 10 teaspoons of added sugar.

Dietary Guidelines recommend that added sugar make up no more than 10% of adults’ daily calorie intake. This means that if someone consumes 2,000 calories per day, they should limit their sugar intake to 12 teaspoons per day.

One can of soda contains almost all the added sugar you should consume in a day.

The sugar in regular soda is also considered a simple carbohydrate, so it is quickly digested by the body. This means that it can cause a sharp rise in blood sugar levels.

The significant amount of sugar in regular soda can harm your health over time, leading to an increased risk of many chronic diseases, such as:

• Type 2 diabetes: Research has established a clear link between frequent soda drinking and type 2 diabetes. One study found that adults who consumed five or more soft drinks per week had twice the risk of diabetes compared to people who consumed less than one soft drink per week on average. And sugary drinks may interfere with other healthy habits when it comes to type 2 diabetes risk: Research shows that people who meet physical activity guidelines but drink two or more sugary drinks per day still have a 22% higher risk of the disease.
• Heart disease: Soda can have a negative effect on heart health. Sugary drinks, including soda, are responsible for 1.2 million new cases of cardiovascular disease worldwide each year. On an individual level, research shows that people who drink sugary drinks are often 21% more likely to develop cardiovascular disease than those who rarely drink these drinks.
• Cancer: More research needs to be done on the link between cancer and sugary drinks like regular soda. However, some studies have found links between sugary drinks and breast, pancreatic, and colorectal cancer.

Experts are still learning more about how diet affects the risk of these conditions. However, it is possible that the inflammatory effect of sugar on the body plays a role.

Regular soda consumption is strongly correlated with weight gain and obesity.

A standard 12-ounce can of soda contains about 155 calories. Some, like orange soda, have even more calories.

Research shows that people who drink more soda are more likely to gain weight, even if they exercise.

The reason for this strong association may be because soda is not satiating. Fiber and protein are two nutrients that can help increase satiety or feelings of fullness, and regular soda contains neither. Since the calories in soda aren’t enough, you might be more likely to overeat.

Regular sodas are sweet and acidic, which can harm your oral health.

Sugary drinks, including soda, can lead to tooth erosion and cavities. This could be because sugary drinks can change the oral microbiome, or the set of microorganisms that live in your mouth. Low concentrations of certain healthy bacteria and high concentrations of bad bacteria can lead to poor gum health and the development of cavities.

There may be a link between acne in adults and the consumption of sugary drinks, especially sodas.

Facial aging is another potential concern. Collagen and elastin are two proteins that help keep your skin healthy. Sugar molecules such as fructose or glucose can bind to these proteins, leading to the appearance of wrinkles or sagging skin.

It’s possible that the sugar content of regular soda can increase the appearance of aging skin. However, one study found no association between these skin problems and consumption of sugary drinks.

Since most regular sodas don’t offer many positive nutritional benefits, it’s best to limit the beverage intake in your diet. This can help you reduce your risk of certain chronic diseases and maintain a weight that you and your doctor have decided is best for you.

It can be difficult to reduce your intake of sugary drinks, including regular sodas, fruit drinks, energy drinks, flavored coffees, sugar water, and sports drinks. However, there are a few ways to limit your consumption:

• Choose water: Instead of drinking regular soda, reach for water instead. Men should drink 13 cups of fluids per day and women should drink 9 cups per day.
• Try a nutrient-rich alternative: If you tend not to drink enough water, try switching to drinks with more nutrients. This may include 100% fruit juice, low-fat milk, or milk alternatives such as unsweetened oat or soy milk.
• Look for other sources of fizz and flavor: Try adding unsweetened sparkling water to other drinks if you’re looking for something fizzy. You can also use fruits and vegetables, including cucumber, lime, lemon, or berries, to flavor plain water.
• Check the nutrition labels: Before purchasing a drink, take a look at the nutritional facts. Do your best to avoid products with high amounts of added sugar, calories, or saturated fat.