What are soft drinks?

They are made of water and high amounts of added sugars, especially the dangerous high-fructose corn syrup (HFCS) or sucrose. Just imagine that the so-called innocent single 12-ounce can of soft drinks often contains about 39 grams of sugar!!! This by far exceeds the American Heart Association’s daily recommended limit for added sugars for most adults. Remember that sugar is pure, white and deadly.

Sadly, soft drinks have now evolved to become a dietary staple in most homes !!! As the outcry against sugar arose, companies came up with diet or sugar-free versions.

What’s the rationale behind a diet free:

📍Calorie content:
Regular soft drinks are high in calories, but the sugar-free versions have little or no calories. This seems to make it a better choice for weightloss.

📍Sugar content:
Regular drinks are high in sugar, which is inflammatory and raises blood sugar levels, while diet drinks don’t.

🎯Impact of both on health:

📌Common effects of both:

📍Bone health:
Both are high in phosphorus, which causes calcium to be leached out of your bones.

📍Kidney health:
Long-term consumption of either of them increases the risk of kidney disease.

📍Dental health:
Both are acidic due to phosphoric and citric acids, which damage your teeth by eroding the tooth enamel. Do you brush your teeth twice a day?

📌Impact of “Regular” soft drinks:
Since a single can contains over 39 grams of sugar, this results in the following:

📍High glucose spikes:
Leading to the quick release of insulin to carry glucose into the cells. Insulin is a fat-storing hormone. Cancer cells need and love sugar.

📍Overburdening the Liver:
This can lead to Fatty liver disease (non -alcoholic), known as NAFLD. Your liver is an important organ that must stay healthy. You don’t want to suffer from fatty liver disease.

📍Affects Satiety(feeling of fullness):
This happens because the brain doesn’t seem to register or recognise the calories you are getting from the sugary drink, so this leads to your overeating of solid food. So there are excess calories from the sugary drink and the solid food. That can lead to weight gain.

📌Impact of sugar-free drinks:

📍Insulin sensitivity:
Zero calories doesn’t mean there’s no insulin response. Protect yourself from diabetes-2(T2DM), Pre-diabetes e.t.c.

📍Gut microbiome connection:
Some research is showing that certain artificial sweeteners, lime saccharin and sucralose may alter your gut flora, and this can lead to glucose tolerance. Also, altering them plays a crucial role in metabolic health, which includes diabetes.

In addition to this, 75% of your immune system is in your gut. You must do everything in your power to maintain a healthy and powerful immune system.

While diet / sugar-free drinks with zero-calorie may be a better choice in terms of blood sugar control and a temporary tool for weight loss, it is not a healthy alternative.

My recommendation: this is coming from me as someone who was addicted to soft drinks especially cola drinks (I loved Coca Cola, I was addicted) and as a nutritionist:

📍Prioritise Water: If you don’t like the taste of water, make infused water.

📍Drink healthy herbal teas.

📍If you can’t eliminate, choose moderation.

This is important because you’re finding a sustainable balance, or elimination will ensure LONG-TERM METABOLIC HEALTH.

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www.opeoluwaokulaja.com.