So, what happens if you drink too much soda? Symptoms of drinking too much soda include a heightened craving for sugar, weight gain, higher sweet tolerance, poor gut health, dehydration, headaches, cavities, and more. What consequences is this sugar overload having on your health? 7 Side Effects of Drinking Too Much Soda So, how much soda is too much soda? Well, according to the American Heart Association, if you’re regularly drinking soda, you’re drinking too much soda. (Never mind all the other forms of sugar you might be consuming throughout your day!) 1 That means the leading soda brands put you well above your daily limit in just one can. For men, the recommendation is 150 calories per day or about 37 grams of sugar. How Much Soda Is Too Much Soda?Īccording to the American Heart Association, women should limit their sugar intake to only 100 calories per day, or about 25 grams of sugar. 4 What are the effects of all this soda? Let's dive in to find out. 3Īt around 39 to 45 grams of added sugar and 150 calories per can, that’s over 30 pounds of sugar and 54,000 calories every year just from soda alone. 2 In fact, nearly half of all Americans, around 48%, enjoy a daily can of soda. 1 The largest source of this sugar intake is sugar-sweetened beverages like soda. The average American adult consumes over 77 grams of sugar every single day. These beverages have the same amount of sugar and calories as soda-and sometimes even more.How Much Soda Is Too Much Soda? 7 Warning Signs You’re Drinking Too Much When you have the means to drink cold filtered water conveniently available to you throughout the day, you're more likely to choose that option.ĭon't be fooled by other unhealthy alternatives.ĭon't pass up soda just to drink sports drinks, sweetened teas, or juice "cocktails" instead. Put a water bottle on your desk and a water filter pitcher in your refrigerator. For example, a 20-ounce bottle of soda may list nutrition information for a serving size of 8 ounces, meaning there are 2 ½ servings in the bottle. Pay attention to the sugar and calorie content, and read the ingredient list for sugar products such as high fructose corn syrup, fructose, sucrose, or honey. Try to stick to a serving size no more than a regular can of soda, which is 12 ounces. You can still have soda occasionally-but when you do, choose the smallest size. Instead, use a "step down" approach by cutting your consumption in half each week. This can make quitting much harder and also cause caffeine withdraw. The Nurses Study found that drinking skim milk actually cuts the risk for RA-possibly because of the healthy vitamin D it contains.ĭon't try to quit all at once, especially if you consume several sodas a day. Your water doesn't have to be plain-you can make it more interesting by adding lemon, lime, cucumber, or mint. If you want to continue drinking soda, switch to diet.ĭrink seltzer water or carbonated no sugar added juices for the same fizz as soda. If you're ready to cut down on your soda consumption, here are some tips to get you started:ĭiet soda, which uses artificial sweeteners rather than sugar and has few or no calories, was not found to be associated with increased RA risk in the Nurses Study. However, if soda has a role in the development of RA, it's important to know how you can take action to lower your risk. This doesn't mean that soda consumption causes RA, necessarily it just demonstrates that they're connected. The risk was even greater for women older than 55.ġ 'Sugar-sweetened soda consumption and risk of developing rheumatoid arthritis in women.' Am J Clin Nutr. This was after accounting for other factors such as weight, age, smoking, and alcohol use. They found that women who drank more than 1 sugar-sweetened soda a day were 63% more likely to develop RA than women who drank less than 1 soda a month. In the study, researchers analyzed the results of the Nurses Health Study I and II, which followed nearly 190,000 women for 2 decades. See: Risk Factors for Rheumatoid Arthritis (RA) Now a new study finds that it may be linked to higher risk for rheumatoid arthritis (RA) as well. Past research has already connected drinking soda every day with higher risk for obesity, heart disease, and diabetes.
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