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Health Habit Risk: Soda & Sugary Drinks

It should be no surprise that soda makes the list of things that can increase your risk of illness and disease. Here's why.



Aspartame is the most commonly used artificial sweetener used in diet drinks and it's effects on the body are similar to sugar. Within 30 minutes after drinking either a diet soda containing aspartame or the same amount of regular soda (with sucrose), the body reacts with similar concentrations of glucose and insulin.

With continued consumption of sugar sweeteners, the body learns that sweet taste is no longer a good signal, so instead of producing normal responses immediately, it delays. This becomes problematic when you eat actual sugar, because your blood sugar rises a little higher than it normally would, and as a result, you may have an increased appetite or craving.

Those who drink artificially sweetened beverages actually end up at higher risk than non-diet soda drinkers for lots of negative outcomes, including type 2 diabetes, hypertension and stroke, as well as dementia.

Even occasional diet soda intake has been shown to increase health risks.

Diet soda consumption is associated with:

- Increases in waist circumference

- Increased appetite and desire for sweets

- Obesity and being overweight

- Hypertension

- Diabetes Mellitus (with as little as 2 cans per week)

- Metabolic Syndrome

- Heart attack

- Kidney dysfunction

- 3 times increased risk of stroke (with daily consumption)

- 3 times increased risk of dementia (with daily consumption)

- Tooth enamel dissolution


A single can of sugar-sweetened soda contains about the upper limit of the World Health Organization's daily recommended maximum of 25 to 50 grams (about 10 teaspoons) of free sugars.

Soda consumption is associated with:

- Tooth enamel dissolution



Up to 400 milligrams is considered safe (about 10 caffeinated soda drinks, or 4 energy drinks, or 2 energy shots).

Too much caffeine consumption is associated with:

- Insomnia

- Nervousness

- Irritability

- Restlessness and shakiness

- Headaches

- Dizziness

- Rapid or abnormal heart rhythm

- Dehydration

- Anxiety

- Dependency



- Eliminate one behavior or routine at a time using the Health Transformation Process.

More Health Habits and Health Risks

Imagine Health. Choose Health. Achieve Health.

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