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Think
What You Drink
What
Does 65 Pounds of Sugar Have to Do With You?
by
Mardel Meinke, Extension Educator. This article appeared in
the Nebline Newsletter.
This
is the amount of sugar consumed if a person drinks only
one can of soda a day for one year. Visualize over 16 four-pound
bags of sugar stacked up. Add to this the amount of sugar
commonly consumed from other food sources. The amount is
staggering!
We
all know drinking too much soda is probably not good for
our health, but few of us consistently choose a healthier
alternative. Here are some facts about soda that may inspire
you to make some changes in your family's choice of beverages.
Q:
Will I gain weight by drinking soda?
 A.
You will certainly add extra calories to your diet.
A 12-ounce soda contains 10-12 teaspoons of sugar. Sugar
content is listed in "grams" on the label. Four
grams equal one teaspoon of sugar.
Grab
the nearest can of non-diet soda you can find and read the
sugar content. It will probably contain around 40 grams
of sugar which is the equivalent of 10 teaspoons. Those
10 teaspoons add about 150 calories to your diet. On a 2,000
calorie daily diet, with no other changes to your activity
level, you could easily gain up to 15 pounds over a year.
It is common to purchase soda in a 20-ounce, 44-ounce, or
even 64-ounce size container and sip throughout the day.
Q:
Does soda contribute to tooth decay?
A.
Sugar in soda certainly can contribute to tooth decay especially
if the soda is consumed slowly throughout the day. Soda
has no dietary benefits and is acidic which can break down
teeth enamel.
Q.
Is diet soda a better choice?
A.
Diet soda contains almost no calories and does not contain
sugar that causes tooth decay.
It
contains an artificial sweetener that is not metabolized
in our system. There are no nutritional beenfits from diet
soda when it replaces other more healthful beverages.
Q:
Is the caffeine content in soft drinks harmful?
A.
Consuming beverages that contain some caffeine is not harmful
for most people, but consuming larger quantities of caffeinated
beverages can be mildly habit-forming. Caffeine can cause
hyperactivity and sleeplessness, especially in children.
Individuals can also experience headaches or other symptoms
if they suddenly stop consuming a large quantity of caffeinated
soda. Many soft drinks contain 20 to 70 milligrams of caffeine
per 12-ounce can. An 8-ounce brewed coffee contains about
80 to 175 milligrams. If a quantity of soda is consumed,
the amount of caffeine can easily be comparable to drinking
several cups of coffee. Companies are not required to list
the caffeine content on the label. Soft drinks that are
caffeine-free usually state this on the label.
Q.
Are carbonated drinks harmful?
A.
Carbonated drinks are not harmful if consumed in small
amounts. In some people, large amounts can cause an upset
stomach and heartburn. Non-carbonated water satisfies thirst
more completely.
So,
the issue we faced is whether to continue to drink soda
at our current rate of consumption or should we seek other
alternatives.
"Soft
drinks are a source of calories and little else"
states Lisa Hamack, PhD. RD with the University of Minnesota.
By
the time kids reach their teen years, nearly a fourth are
drinking more than 26-ounces of soda per day. Obesity
is becoming a huge health concern. The percentage of overweight
adolescents has nearly tripled int he past two decades.
Osteoporosis is another health issue, especially among females.
When soda replaces milk there could certainly be an effect
on bone strength.
When
soda replaces juices, important nutrients such as folate,
vitamin A and vitamin C are also lacking.
The
positive part is there are choices.
Will
we choose to consume those 65 pounds or more of sugar this
year, just by drinking soda?
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