The traditional dietary pattern has been transformed into modern dietary pattern in today’s advancing society. Accompanied by the dietary transition, the burden of chronic diseases have increased. The consumption of Soda, which is the non-alcoholic, flavoured, carbonated beverage, usually commercially prepared and sold in bottles and cans has become an important component of modern diet and its consumption is especially high among the young people. Soda is widely available at restaurant, movie theaters, stores, dedicated soda vending machines.

The ready availability of convenient, hyper-palatable, relatively inexpensive ultra-processed drink may offer uplifting and thirst quenching satisfaction, but it offers no nutritional benefit and plays a role in hampering our health.

While it comes to ranking beverages that are bad for our health, soda takes the first place on the list. Here’s a list of the negative impact of soda consumption on our health.

MAY LEAD TO BONE FRACTURE

The immediate cause of bone fractures although are associated with accidental falls, the fundamental causes; are low bone density and excessive bone loss.

Phosphoric acid, which is used as a preservative and flavour enhancer in most soda beverage has been hypothesized to be one of the mechanisms linking soda and fracture.

Excessive intake of phosphoric acid can interfere with calcium absorption and can lead to imbalance in calcium-phosphorus ratio and also the acid-base ratio in the body.

Calcium is required to maintain the blood pH levels, the imbalance in calcium amounts caused by phosphorus could result in decreased bone mineral density. High phosphorus and low calcium may stimulate parathyroid hormone and lead to bone resorption.

Excessive intake of soda can reduce the intake of healthy drinks, such a milk. This directly leads to lower intake of trace minerals like calcium and magnesium. High intake of phosphorus may affect the calcium homeostasis by reducing the renal activation of 25-hydroxyvitamin D.

Drinking large amounts of soda beverages during adolescence may reduce the accumulation of bone minerals. Excessive intake of soda can have a mediating effect of obesity which can indirectly affect bone health.

All the above factors can increase the risk of osteoporosis and bone fractures.

MAY CAUSE OBESITY

Compelling evidence indicates that the regular consumption of soda has a significant impact on the prevalence of obesity. Intake of soda that is infused with added sugars particularly high fructose corn syrup, dextrose, maltose, lactose will lead to rising body weights.

Soda beverages do not provide the feelings of satiety as solid food. This will prompt one to crave for more food even after the intake of high calorie drink.

Soda is related to higher intake of high glycemic carb which clearly means increase in daily energy intake.

People are more likely to limit consumption of solid food although it may contain less calories than soda (but less likely to limit beverages). The sweet-tasting soda may stimulate the appetite for other sweet foods.

A typical 250ml soda packs in 140-150KJ, the more ounces of soda beverage consumption leads to more calorie consumption. Over the course of time, the additional calories can translate into weight gain.

MAY HAMPER BRAIN HEALTH

Studies have shown that people who more frequently consume soda beverages are likely to have poor memory. Soda beverages can increase levels of gamma-aminobutyric acid (GABA) and dopamine alteration which can lead to poor focus, and memory.

Consumption of soda beverage can increase the oxidative stress by decreasing monoamine oxidase, acetylcholine esterase and antioxidants such as glutathione and catalase.

If your soda beverage consists of caffeine, it can triggers the excitation of the reticular system within the brain, and lead to insomnia, agitation, jitteriness and headache.

MAY LEAD TO TEETH EROSION

Due to its addictive sweetness, the soda water consumption has become a growing concern for dental health. Frequent intake of soda beverages can have destructive effects on teeth. The carbonic acid in soda water can increase the risk of erosion of enamel found on the surface of our teeth, causing it to weaken and erode over time. The inherent acids and sugars in carbonated beverage have both acidogenic and cariogenic potential. Continuous consumption of soda water can lower the pH level of the mouth, and soften tooth enamel. The acidity of sweeteners and the carbonation in soda water can weaken the tooth enamel. Most soda drinks contain high concentrations of glucose, fructose, sucrose. The oral bacteria will ferment these carbs and produce acids that may dissolve tooth enamel. As informed earlier, frequent soda consumption causes reduced intake of healthier alternatives like milk. An insufficient supply of calcium can affect the integrity of your teeth and impair the remineralization of the tooth enamel.

Beyond just tooth erosion, sleeplessness, weight gain, bone loss, routinely drinking soda beverages can increase the risk of type-2 diabetes, cardiovascular conditions, lung issues, kidney stones and other health issues.

Consumption of sugar-sweetened beverages such as soda should be discouraged, and efforts to promote the consumption of other healthy beverages such as water, low-fat milk, tender coconut water, green tea should be made a priority.