6 Reasons It's Time To Stop Drinking Soda

Most of us are familiar with American society's ongoing personal crisis as to whether we want to drink soda or not. The hot-and-cold dynamic has been going on for decades, ever since Coca Cola entered our lives in a friendly 6.5 ounce bottle that was intended to be medicinal.

It wasn't long before millions of Americans were enjoying the carbonated beverage that promised to refresh and invigorate us (and maybe cure us of morphine addiction, too). Diet soda, originally intended for diabetics, had grabbed 15% of the soft drink market by 1965.

1998 saw the height of soda consumption in the US, with Americans drinking 53 gallons per capita. The years that followed saw a staggeringly steep drop in consumption, down to 41 gallons per capita by 2014 — undoubtedly due to efforts by health-conscious organizations to educate the public about soda's health risks.

In 2016, it was reported that Americans drank more bottled water than soda. Although we've become wary of the nutritional value of soda (of which there is none), we've struggled to truly give it up.

New York City almost banned large containers of soda, but the ban was blocked at that last minute. Some cities have tried to impose a lofty tax on sugary beverages, but soda companies have been ruthless in opposing this. Even though we see more bottles of water purchased, one third of US adults still drink sugary beverages daily.

This on-again-off-again relationship is exhausting and confusing. Are we on the outs with soda, or not?

The truth is, soda has never been good for us; we just fluctuate back and forth in believing the truth. We're faced with advertisements from soda companies trying to convince us it's okay to drink; and, let's face it, it tastes good.

Here are 6 reasons to call off your relationship with soda once and for all. We're not saying it's easy to quit drinking a beloved beverage, but it can be done. Use the following reasons to motivate you. Remind yourself of them every time you crave a sweet, fizzy beverage.

1. Regular Soda Has Zero Nutritional Value

Soda holds no nutritional value for our bodies (no matter how many heartfelt messages Coca Cola airs during the Super Bowl).

A traditional 12 ounce can of Coca Cola packs 0g of fat and 0g of protein into its 140 calories, offering you 45mg of sodium (salt) and a whopping 39g of sugar — that's 13% of your recommended daily intake of sugar. It lacks any vitamins, minerals, fiber, or calcium.

A can of Sprite comes in around the same (although with more sodium and more sugar than Coca Cola), and you'll see similar nutrition facts echoed in orange soda, Pepsi, Mountain Dew, and numerous other soft drinks. If you're looking for a nutritious beverage to actually fill you up or quench your thirst, look elsewhere.

2. Diet Soda Isn't Any Better

Diet soda isn't any more nutritious than regular soda. Diet Coke contains almost the same ingredients as regular Coca Cola, with artificial sweetener instead of high fructose corn syrup. In a 12 ounce can, you can get your 40mg of sodium with no calories, no sugar, and still nothing beneficial for your body.

A report in Trends in Endocrinology & Metabolism stated that diet soda drinkers display the exact same health problems as regular soda drinkers (including excessive weight gain, risk of type 2 diabetes, and risk of cardiovascular disease and stroke).

While you get a nice taste and a boost of caffeine, your body doesn't get anything out of it.

3. Soda Contributes to Health Risks for Heart Conditions, Diabetes, and More

Okay, so regular and diet sodas don't offer any nutritional benefits. They're not healthy beverages, but are they necessarily unhealthy beverages?

Yes. Both regular and diet sodas have been connected to multiple health risks.

When you drink a can of soda, the hefty dose of high fructose corn syrup causes a sudden spike in your blood sugar. Consuming high levels of sugar in your diet increases your risk of developing type 2 diabetes or heart disease, as well as high blood pressure. It's not just regular soda that's bad for your heart. One study assessing adult women over a period of 10 years found that drinking two diet drinks per day dramatically increased risk of early death from heart disease.

In diet soda, the issue lies not so much in what's been removed from the drink, but what's added instead. To make diet soda sweet without sugar, companies use artificial sweeteners — the most common are saccharin and aspartame.

Initially praised as a no-calorie alternative to sugar, saccharin was later examined for relation to cancer and other health issues. Although the FDA deemed it safe to consume, many health organizations including the Center for Science in the Public Interest (CSPI) disagree with the ruling, considering saccharin to be extremely unhealthy.

Aspartame was also examined for its relation to cancer and kidney tumors. Although it was eventually given the green light by the FDA, researchers have since examined the studies that were submitted to FDA in the 1970's to achieve that green light — and modern researchers feel those studies didn't effectively prove aspartame is safe to consume.

4. Drinking Soda Hinders Weight Loss (and Can Cause Weight Gain)

Aspartame in diet soda has been linked to weight gain and obesity, likely because it interferes with helpful gut enzymes in your body.

One study found that over the course of a decade, diet soda drinkers had a 70% greater increase in waist circumference, compared to non-diet soda drinkers. People who drank two or more diet sodas per day had a 500% greater increase in waist circumference, compared to non-diet soda drinkers. Research suggests that artificial sweeteners "can induce gut dysbiosis and glucose intolerance in otherwise healthy people."

There's another reason diet soda drinkers are more likely to gain weight — evidence suggests diet soda may undermine your metabolism. Consuming artificial sweetener on a regular basis can hinder your brain's ability to respond appropriately when you consume actual sugar. Your metabolism may not release enough of the hormones you need in order to process sugar, which can lead to overeating (and contributes to risk factors for diabetes).

If you want to shed some pounds or maintain your current healthy weight, cut out the diet soda.

5. Soda Might Damage Brain Function

Researchers have found a correlation between drinking sugary beverages and a decrease in the size of the hippocampus (the area of your brain that helps with memory and learning).

A recent study of roughly 4,000 people showed that those who drank more than two sugary drinks per day had smaller overall brain volume, and showed signs of poorer memory. Those who drank just one diet soda per day also showed a smaller brain volume, as well as an increased risk for developing dementia and Alzheimer's.

6. Soda May Link to Your Mental and Emotional Health

Recently, researchers have been exploring a link between mental disorders and sugary diets. They propose that people who regularly consume sugary or artificially-sweetened beverages may have a higher likelihood of developing depression. This link has been investigated for years. It's still unclear whether consuming high amounts of sugar can actually cause depression, but the correlation is there.

Not least of potential reasons is that consuming sugary beverages (and other sweet foods) boosts the production of dopamine in our brains; this chemical is connected to the feeling of desire and may influence mood. The release of dopamine is also one of the reasons it's difficult to stop drinking soda once it's become a habit.

If You Still Crave It: How to Wean Yourself Off Soda

It can be hard to kick the habit of grabbing a Diet Coke with lunch, or having a Mountain Dew in the afternoon when your energy is starting to wane. If you're ready to get soda out of your life, but find your cravings make it difficult to say goodbye, here are some tips for helping to kick the habit.

  • Track your soda consumption. Spend one to two weeks tracking how often you drink soda. Is it always at the same time everyday? What causes you to crave it? Prepare for the cravings to arrive, so you can meet them with healthier alternatives.
  • Replace soda with something healthier. If you're accustomed to reaching for a Pepsi around the same time everyday, replace it with another beverage — tea, or water with lemon or crushed mint leaves. If you miss the carbonation, try sparkling water.
  • Find a caffeine substitute. If you're feeling drained, your body may be missing the caffeine soda provides. Tea can be a much healthier way to get a little caffeine boost.
  • Stay hydrated. You may be using soda as your beverage of choice whenever you feel thirsty. Keep a water bottle on hand to drink throughout the day. Whenever you crave a sweet beverage, have yourself drink some water first, before indulging the craving. This will help you avoid feelings of intense thirst and head-off the need to seek out a not-so-healthy beverage.
  • Kick soda out of the house. If no one else in your family drinks soda, there's no reason to keep it around the house! Get rid of your stockpile of soda, and don't buy any more at the grocery store. If you have family members who still drink soda, ask them to store their 12-packs elsewhere in the house, so you won't have to see them everyday.
  • Remind yourself why you're quitting. You may feel some withdrawal symptoms when you first cut out soda (such as restlessness, anxiety, fatigue). Remember, it's normal and these feelings are temporary. Remind yourself of why you've stopped drinking soda and the good you're doing for your body, weight, long-term energy levels, and future health. Use your reasons to push through the cravings, and soon the symptoms will fade.
  • Address your cravings emotionally. Your emotional challenge is to overcome your brain's strong desire for a reward — in this case, a specific beverage. You may confide in a friend for emotional support, especially when you feel a craving. Reporting your progress to a friend can also keep you accountable to your goal. Try relaxing activities like meditating, walking, chewing gum, or practicing yoga to replace soda as a fun 'reward' for yourself (and your brain). Some people have found success using a technique called Turbo Tapping to help them stop drinking diet soda.

Contributed by: Katie Di Lauro is a registered dietitian nutritionist at Tri-City Medical Center, a full-service, acute-care hospital located in Oceanside, California. Katie brings her 14 years in the wellness industry, as an individual and corporate wellness educator. Katie is truly passionate about wellness and helping her clients achieve their goals through education, motivation, and accountability.