I have been warning family and friends for years about what soda did to me as a child and why my doctor told my mother to take me off it right away. My honest suggestion to anyone reading this is simple. Step away from soda.
High fructose corn syrup, the main sweetener in most sodas, is now the single largest source of calories in the American diet. According to USDA estimates, per capita consumption was around 40 pounds per year as of 2007, mostly through soft drinks.
Food and beverage manufacturers began switching from sucrose, or table sugar, to corn syrup in the 1970s because it was cheaper to produce. High fructose corn syrup is roughly 20 percent sweeter than table sugar and it has dramatically reshaped how Americans eat and drink.
The good news is this. Stepping away from soda is one of the easiest health changes a person can make. Your overall well being can improve noticeably when soda is no longer a daily habit.
Why Insulin Matters
Soda raises insulin levels quickly. Patterns of elevated insulin sit at the root of many chronic conditions that research has linked to long term wellness, including:
- Joint and bone discomfort
- Cardiovascular concerns
- Early signs of aging
- Bone density loss
- Blood sugar imbalance
What The Research Shows
Multiple studies have explored the relationship between sugar intake and serious illness. While research does not establish sugar as a sole cause of disease, it consistently identifies patterns worth understanding.
In one human study, ten healthy participants were assessed for fasting blood glucose and immune cell activity. After consuming 100 grams of carbohydrates from glucose, sucrose, honey or orange juice, the ability of certain immune cells to engulf bacteria was significantly reduced.
A four year study at the National Institute of Public Health and Environmental Protection in the Netherlands compared 111 patients with biliary tract concerns against 480 controls. The study reported that risk associated with higher sugar intake was more than double in the patient group.
Patterns Worth Understanding
Breast health. An epidemiological review across 21 countries that track morbidity and mortality identified sugar intake as a meaningful risk factor associated with higher rates of breast concerns, particularly in older women.
Esophageal health. Research has examined the link between soft drink consumption and the rising incidence of esophageal concerns over the last several decades.
Colon health. One study of more than 38,450 women followed for around eight years reported that women who regularly ate the highest glycemic load foods were nearly three times more likely to develop colon concerns than women who ate the lowest. Glycemic load measures how quickly the carbohydrates in a food convert to sugars in the body.
A Simple Place To Start
If you want to feel better day to day, begin by replacing soda with clean water. This one shift can help restore balance to insulin patterns. Add nourishing whole foods and a form of joyful movement that you actually enjoy, and the body often responds in ways you did not expect.