by Steve Edwards
If you’re looking for a scapegoat in the obesity epidemic, look no further than soda. It’s the single greatest caloric source in the world, accounting for somewhere between 11 and 19 percent of all the calories consumed worldwide. It’s cheap, addictive, and readily available, which generally means that it will take some willpower to avoid. But don’t despair. Are you addicted to soda? Here are 10 good reasons to kick the habit today.

10. Soda may cause cancer
According to a report in Cancer Epidemiology, Biomarkers & Prevention, consuming two or more soft drinks per week increased the risk of developing pancreatic cancer by nearly twofold compared to individuals who did not consume soft drinks. As reported, the study “followed 60,524 men and women in the Singapore Chinese Health Study for 14 years. During that time, there were 140 pancreatic cancer cases. Those who consumed two or more soft drinks per week (averaging five per week) had an 87 percent increased risk compared with individuals who did not.”

Then why, you’re probably asking yourself, is this number 10 on our list and why is soda even still on the shelf? Not that I’d challenge the ability of such large corporate power to hide such a thing but, in this case, the study slit its own throat. As one of the researchers noted, “soft drink consumption in Singapore was associated with several other adverse health behaviors such as smoking and red meat intake, which we can’t accurately control for,” meaning that we have no way of knowing, for sure, if soda was the culprit. Still, it doesn’t hurt to know that when you drink soda it lumps you into a fairly unhealthy user group.

9. Diet soda can also increase your risk of gaining weight
Calories grab headlines, but recent science is showing that diet soda users are still in the crosshairs. A 2005 study by the University of Texas Health Science Center showed that there’s a 41 percent increased risk of being obese — and a 65 percent increased risk of becoming overweight during the next 7 or 8 years — for every can of diet soda a person consumes in a day. Admittedly, this one should be higher on the list, but I wanted to make sure the article-skimming crowd knew the score up front: that diet sodas are very much a part of the problem.

8. It’s the water…and a lot more
That was a beer slogan, but soda is also made up mainly of water, and when you’re slinging as much of it as they are, and you need to sling it cheap, sometimes you can’t help but run into problems with your supply chain. In India, Coca-Cola found itself in hot water, and not the kind they thought they were purchasing rights to. Two of their factories have been closed, but one bottling plant continued to run amok for years and had been the center of numerous protests. According to a report in The Ecologist published in 2009, “They accuse the company of over-extracting groundwater, lowering the water tables and leaving farmers and the local community unable to dig deep enough to get to vital water supplies. Since the bottling plant was opened in 2000, water levels in the area have dropped six metres, and when a severe drought hit the region earlier this year the crops failed and livelihoods were destroyed.” In 2014, Indian officials ordered the plant to close.

7. BPA: Not just for water bottles anymore
Nalgene and other water bottle companies took the heat when the dangers of bisphenol A (BPA) were made public a couple years back. While these companies went to great lengths to make changes and save their businesses, the soda companies somehow flew under the radar and continue to use it in their products. A recent Canadian study has found that BPA exists “in the vast majority” of the soft drinks tested.

Most of these were under the national limits set for toxicity, but some were not. And remember how much soda the average person consumes, meaning odds are most soda consumers are at some risk. “Out of 72 drinks tested, 69 were found to contain BPA at levels below what Health Canada says is the safe upper limit. However, studies in peer-reviewed science journals have indicated that even at very low doses, BPA can increase breast and ovarian cancer cell growth and the growth of some prostate cancer cells in animals.”

6. Waste of energy
As in the 1950s colloquial: can it. Speaking of the 1950s, those were the happy days when most of our soda was consumed at soda fountains, obesity was a term hardly anyone had heard of, and the most feared epidemic was one of atomically-mutated insects taking over the world. Now, instead of hoofing it down to the corner confectionery for one soda, we fill out trucks with pallets of shrink-wrapped cans or bottles and quaff the stuff by the six-pack. Not to mention how out of balance this ensures our diets will become, it wreaks havoc on the world around us. According to a peer-reviewed report published in Environmental Research Letters, the bottled-water industry (which is mostly owned by the soda industry) uses the energy equivalent of between 32 and 54 million barrels of oil a year, and the aluminum industry uses as much electricity as the entire continent of Africa. Not only that, aluminum mining accounts for a ton of toxic chemicals that are left behind for every ton of the metal produced.

5. Its Frankenfood factor
Whether you consume diet or regular soda, you’re getting all of the genetically modified food you need and more, via high fructose corn syrup or aspartame. Both of these are under plenty of scientific as well as anecdotal scrutiny. Findings aren’t pretty but, so far, this multibillion-dollar industry has kept these sweeteners on the shelves while alternative sweeteners meeting cost requirements are explored.

Since it’s almost impossible to read health headlines without finding one of these ingredients in some type of controversy, here’s one example: “The Center for Science in the Public Interest, a nutrition and food safety advocacy group, called on the U.S. Food and Drug Administration to review the claims, which stem from research conducted by the European Ramazzini Foundation in Italy. The foundation reported that rats who consumed aspartame in exceedingly large quantities were more likely to develop cancer. CSPI executive director Michael Jacobson considers this an important finding that should not be overlooked.” I know, there I go again with the cancer. But some people need to be shocked in order to take action. For me, seeing the Diet Coke and Mentos experiment was all I needed to swear off the stuff.

4. Diet is just a slogan when it comes to soda
A study at Boston University’s School of Medicine linked diet soda with increased risk factors for heart disease and diabetes. To be more specific, the study “found adults who drink one or more sodas a day had about a 50 percent higher risk of metabolic syndrome,” which is a cluster of risk factors such as excessive fat around the waist, low levels of “good” cholesterol, high blood pressure, and other symptoms that lead to heart disease and/or diabetes. And, for those of you only concerned about how you look in the mirror, “Those who drank one or more soft drinks a day had a 31 percent greater risk of becoming obese.”

3. Soda led to 75,000 cases of diabetes
A study out of the University of California, San Francisco, shows that soda has killed at least 6,000 Americans between 2000 and 2010. ABC News reported on the findings, saying “Using a computer model and data from the Framingham Heart Study, the Nurses Health Study and the National Health and Nutrition Examination Survey, researchers estimated that the escalating consumption between 1990 and 2000 of soda and sugar-sweetened beverages, which they abbreviated as ‘SSBs,’ led to 75,000 new cases of diabetes and 14,000 new cases of coronary heart disease. What’s more, the burden of the diseases translated into a $300 million to $550 million increase in health care costs between 2000 and 2010.”

2. Soda Might Shorten Your Life Span
A handful of lifestyle studies have shown that those who consume soda have shorter lifespans. This takes into account too many factors to point a finger straight at soda, but two recent findings make this seem more than coincidence. In 2014, researchers at The University of California at San Francisco published a finding reporting that frequent soda drinking shortens the length of telomeres within white blood cells. Telomeres are a predictor of human lifespan. In 2010, a study showed that the high levels of phosphorus in darker sodas shortened mice lifespans by about a quarter.


1. It’s the “real thing”…not exactly
There’s nothing in soda that we need. In fact, there’s nothing in soda that comes from the earth except caffeine, and that’s optional. It’s a mixture of altered water (injected with carbon dioxide gas), artificial flavors, artificial color, and phosphoric acid, along with its sole caloric source that is a by-product of genetically modified corn production and offers virtually no nutritional value. It’s about as real as The Thing.

Brenda

That Viral Coke Infographic Is Wrong. Here’s What Really Happens.

by Hannah Rex, for Beachbody

Not-so-shocking newsflash: drinking soda isn’t very good for you. A viral infographic made its way onto the Internet last week, breaking down what happens to your body within an hour of drinking a can of Coke. While it makes some decent points about sugar and caffeine, its approach is very…dramatic. The infographic’s creator, The Renegade Pharmacist, used the information from an article originally published on Blisstree. It’s clear neither websites are fans of the fizzy beverage (full disclose: ours isn’t either), but the alarmist approach belies some interesting facts.

So I sat down with three of Beachbody’s nutrition experts to put it in perspective. Here’s the real science on “The Real Thing.”

What Really Happens When You Drink Soda?

In the first 10 minutes

Infographic claim: “10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor, allowing you to keep it down.”

What actually happens: You ingest 10 teaspoons (39 grams) of sugar, which undoubtedly is a lot. In fact, this is more than American Heart Association’s recommended daily limit, which is no more than nine teaspoons for men and six teaspoons for women. But a 12 fl. oz. Starbucks Vanilla Frappuccino has 69 grams of sugar, the “light” version has 39 grams of sugar, and the drink doesn’t contain phosphoric acid. I don’t know about you, but I haven’t ever seen someone gag when drinking a Frappuccino.

Dr. Nima Alamdari, Beachbody Director of Scientific Affairs, says the infographic is mostly fluff. “The sugar level can be problematic, particularly in a sedentary lifestyle and when frequency of consumption is a factor, but the idea that this would typically induce a vomiting reflex is just fictional.”

“If your glycogen and blood glucose is depleted, sugar is actually good for you,” says Steve Edwards, VP of Fitness and Nutrition. “Coke works okay as a sports food. The problem is that most people use it far more for watching sports, not playing them, and then, that much sugar is definitely detrimental to you health.”

“When over-consumed, sugar can be pretty toxic, but claiming it will cause you to vomit is asinine,” states an irritated Denis Faye, Director of Nutrition. “There are plenty of ways to slam Coke without making things up!”

What about phosphoric acid? It cuts the sweetness in soda and provides colas their “tangy” flavor, but none of the three believe it has anything to do with keeping your from retching. “Think of all the sodas that don’t contain phosphoric acid,” adds Faye. “When’s the last time someone yakked after downing a can of Sprite? I mean, one not spiked with rum, of course.”

It does, however, have some other issues, which we’ll look at later.

Within 20 minutes

Infographic claim: “Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (And there’s plenty of that at this particular moment.)”

What actually happens: Your blood sugar does spike, causing a burst of insulin. That’s because insulin controls blood sugar levels, which is totally normal. When you bring sugar (or any food) into the body, you need insulin to regulate it.

What about the fat production? “It’s certainly not a blanket statement you can make,” says Edwards. “If your body is depleted, the sugar will go right to work helping your body recover. If you’re not, it can be stored in adipose (fat) tissue but it’s a stretch to say that will happen with the sugar in one Coke. Habitual drinking, yes, but that’s not what the infographic is claiming.”

This is why drinking 10 Cokes a day can quickly lead to weight gain. But is a single soda going to cause you to blow up like a balloon? No.

Within 40 minutes

Infographic claim: “Caffeine absorption is complete. Your pupils dilate; your blood pressure rises; as a response, your liver dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked, preventing drowsiness.”

What actually happens: Your body absorbs the caffeine, which may dilate your pupils and raise your blood pressure, but 12 fl. oz. of Coke has only about 29 mg of caffeine. I say “only” because 8 oz. of green tea has between 24 and 45 mg of caffeine, and a cup of coffee can have 260 mg.

“To make this claim over 29 grams of caffeine is preposterous!” exclaims Faye. “Sure, people sometimes drink more than one can in a sitting, but you can drink an entire Big Gulp and still take in less caffeine than an 8-ounce cup of coffee.”

“The description for the metabolism of a very low dose of caffeine is dramatized,” adds Dr. Alamdari. “From a physiological and health perspective, the level of caffeine is not problematic.”

Now, let’s tackle the second part of the claim. Adenosine is a neuromodulator in your central nervous system that facilitates sleep. Caffeine blocks the adenosine receptors, which prevents you from becoming drowsy. Yes, this part of the infographic is technically correct, but an intake of low-dose caffeine isn’t some big scary monster and this makes it sound like a set up for the next big horror movie.

“In my experience, most people drinking Coke want this effect, so the point is moot,” says Edwards. “Yet, they still managed to exaggerate it.”

Within 45 minutes

Infographic claim: “Your body ups your dopamine production, stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.”

What actually happens: Your body increases dopamine production because of both the sugar and caffeine in the soda. Dopamine is a neurotransmitter that interacts in the pleasure centers of your brain. Yes, heroin increases dopamine levels. But so does eating bananas. And exercising. And watching the Three Stooges. It’s all a matter of perspective.

“I’m the first to admit Coke has an addictive quality, although I’d argue it’s more psychological, thanks to decades of marketing telling us how it’s the key to happiness and world peace,” says Faye. “But you have a Coke and a smile, not a Coke and a nod-off. Comparing it to heroin is every bit as propagandistic as those insipid Share-a-Coke ads.”

After 60 minutes (Part 1)

Infographic claim: “The phosphoric acid binds calcium, magnesium, and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.”

What actually happens: “They had a chance to make a valid point here and they completely dropped the ball,” says Faye, referring to a 2006 study in the American Journal of Clinical Nutrition linking lower bone density and kidney disease with women who consumed cola daily (as opposed to other sodas). The problem is, if you read the study, you’ll see that the researchers don’t pin the issue on phosphoric acid. They suggest that it could be the caffeine, phosphoric acid, cola extract, or the carbonation, but then go on to cite several studies discounting all those theories.

“Those four things individually are generally okay, so it’s probably the alchemy of them all mixed together,” hypothesizes Faye. “Or it could be that people who drink cola tend to drink less healthier caffeinated beverages, like coffee and tea—which have actually been shown to be good for your bones.”

So long story short, yes something about cola may mess with your bones, but they’re not sure what, which doesn’t make for a good infographic.

And by the way, cola isn’t the only place you find phosphoric acid. It’s also in meat and dairy products. And while this infographic might exaggerate its effects, it still probably isn’t great to consume in large quantities. It does make a fantastic rust remover, though.

After 60 minutes (Part 2)

Infographic claim: “The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium, and zinc that was headed to your bones as well as sodium, electrolytes, and water.”

What actually happens: Caffeine is a diuretic, and that does give you the urge to run to the bathroom. Yes, you will release some nutrients. But the amount is so minimal that it’s hardly even worth mentioning. Coffee makes you pee more often because of the diuretic properties of caffeine, but it’s unlikely you’re suffering from weakness after your mid-morning bathroom break. Studies have shown that caffeine is actually extremely beneficial to athletic performance, and the amount study participants consumed was way more than the 29 mg found in Coke.

After 60 minutes (Part 3)

Infographic claim: “As the rave inside you dies down, you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like hydrating your system, or building strong bones and teeth.”

What actually happens: First of all, if there’s a crazy dance party going on inside of you every time you drink a Coke, you might have some other issues that need to be looked into. In reality, it’s true that at this point you will start to feel the effects of your blood sugar levels crashing. This occurs because your body is adjusting from a high level of blood sugar to a lower level of blood sugar. You might start to feel irritable and/or sluggish. Just talk to any kid at the end of an ice cream-and-cake-filled birthday party.

“This statement is actually true for the most part,” says Edwards. “Unless you’re using it during and post activity, you will spike and fade to some degree. And this effect can be pronounced in some people.”

“I agree with Steve,” adds Faye. “Sugar crashes are a fact of life for junk food junkies.”

“I’m certainly not a soda fan,” says Edwards. “I don’t drink it and I wrote an article calling it the worst food on the planet, which I believe it is. But that piece cites logic, reason, and actual statics. It’s not just alarmist drivel.”

“I’m not a soda fan, full stop. Mainly because these high sugar drinks are a major contributor to the obesity epidemic we are experiencing” says Dr. Alamdari. “But, I’m also not a fan of hype articles with a clear lack of evidence-basis behind them. It feeds secondhand misinformation to readership that deserves better.”

“Soda has no redeeming qualities. Period,” states Faye. “But the same can be said for American Pie sequels and I like watching those every so often. It’s just a matter of knowing when to watch—or drink—something healthier.”

Drinking a can of cola every now and then might not wreak total havoc on your entire body like this infographic makes it seem, but if it helps you stop drinking soda, perhaps it’s a good thing, whether they’re making it up or not.

Brenda

Are you addicted to soda?

Are you? I'll admit it, I was addicted to soda. I was a soda junkie. For many years I couldn’t stop at just one Coke, I craved more. Before I knew it I consumed 3 or 4 cans a day!

We all know that soda has no nutritional value, no health benefits and tons of calories and sugar. Each 12oz soda has 140 calories and 39 grams of sugar. If you think about it, drinking 4 cans a day is equal to 560 calories and 156 grams of sugar – that’s more than ½ cup sugar a day! Adding as much as 1 pound to your weight every week.

Overcoming an addiction to soda is no easy task, but it’s a great starting point if you’re serious about improving your health and getting fit. Start by making small sacrifices, cutting back to just 1 can a day. Then try replacing soda with sparkling water. I added citrus slices or fruit to the water to give it a little flavor. After about 2 weeks you should no longer feel the need or desire to consume soda. Stick with it and you’ll be amazed at how much better you will feel and how much easier it will be to reach your health and fitness goals.

Squish some fresh fruit and herbs into store bought bottled water and keep them handy for a refreshing beverage on-the-go!

Are you struggling to lose weight no matter how hard you try? Take some time to evaluate what you eat and drink every day. You may think that daily soda doesn’t mean much or indulging on a candy bar or bag of chips to get you through the afternoon is harmless, but think again. Your body is used to it, it craves it, and that little guilty pleasure is preventing you from achieving your goals. Your exercise, your fitness plan, all your hard work was just wasted on erasing your daily addiction. If you’re committed to losing some weight and improving your health, start by making some small sacrifices. Remember, it takes just 21 days to replace a bad habit with a healthy one. Here are some healthy alternatives to help you kick the can to the curb and jump start your diet.

Think diet soda is the answer? Think again. Diet soda is just as unhealthy as the real stuff. It's loaded with artificial sweeteners that can cause inflammation and sabotage your health.

Are you ready?

Are you ready to shape up for spring ? Want to join us in an online fitness and nutrition challenge group? We're starting with kicking our unhealthy habits the the curb and replacing them with healthy alternatives and clean eating. Our private online groups are small enough to allow members to form lasting friendships and offer each other support and encouragement. You'll receive daily guidance and advice on nutrition and fitness, meal plans, recipes and 1:1 coaching through the fitness program of your choice. Choose from beginner, intermediate and advanced programs, and work out in your own home at your own pace. If you're interested in learning more about a challenge group fill out the application below and I'll get back to you very soon.

There are tons of Wufoo features to help make your forms awesome.

Brenda