The American Institute for Cancer Research (AICR) emphasizes the importance of limiting sugar-sweetened drinks due to the established connection between excessive sugar intake and various health problems. This article explores options for those seeking to reduce their sugar consumption while still enjoying the occasional soda.
The Problem with Sugar-Sweetened Drinks
Sugar-sweetened beverages encompass any drinks flavored with sugar, honey, or other calorie-containing sweeteners. These include soda, sweetened tea and coffee, fruit drinks, lemonade, milkshakes, energy drinks, and sports beverages. Soda is the leading source of sugar in the American diet. The AICR recommends limiting consumption of sugar-sweetened drinks, advising that you mostly drink water and unsweetened drinks, such as tea or coffee.
Regularly consuming large quantities of sugar-sweetened beverages can lead to an excessive intake of calories and glucose. When the body processes more glucose than it needs, the excess is stored in the liver or converted to fatty acids and stored as fat. This excess stored fat is linked to an increased risk of 12 different types of cancer, including breast, colorectal, and liver cancer. A study published in the Journal of the American Medical Association found that post-menopausal women who drank one or more sugar-sweetened beverages per day had a higher incidence of liver cancer and death from chronic liver disease, compared to those drinking three or fewer servings per month.
Rethinking Your Soda Consumption
If you regularly consume soda, sweet tea, or sweetened coffee drinks, your sugar intake may be higher than recommended. While completely eliminating these beverages might seem daunting, understanding the risks and exploring alternatives is a crucial first step.
The Myth of "Healthiest" Traditional Soda
When it comes to traditional soft drinks, there isn't a truly "healthiest" option. Whether you prefer Pepsi, Coca-Cola, Sprite, or Mountain Dew, a similar-sized serving will generally contain comparable amounts of sugar and caffeine.
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Registered dietitian Chris Mohr suggests a few strategies for those who still want to enjoy soda in moderation. One approach is to opt for a smaller can size. For example, a 20-ounce bottle of Coca-Cola contains 65 grams of sugar, significantly exceeding the American Heart Association's daily sugar limit recommendation of 36 grams for men and 25 grams for women. Choosing a 7.5-ounce mini can, with 25 grams of sugar, is a better choice.
Diet Soda: A Complicated Alternative
Another option is to switch to diet soda, which uses artificial sweeteners instead of sugar. This significantly reduces sugar and calorie intake. However, diet soda is not without its own drawbacks. The World Health Organization has announced that aspartame, a common artificial sweetener found in diet sodas, is a possible carcinogen. While occasional consumption of aspartame-sweetened drinks is considered safe, heavy users are advised to reduce their intake.
The Rise of "Healthy" Sodas
Recently, a new category of "healthy" sodas has emerged, boasting less sugar, added fiber, and fruit juice. Brands like Olipop, Poppi, and Culture Pop offer flavors that mimic traditional sodas, such as cola, root beer, and lemon-lime.
According to Chris Mohr, these non-traditional sodas can be a good alternative if you're craving soda but want a healthier choice. While they are more expensive than traditional sodas, they offer a significantly better nutritional profile.
These sodas often contain prebiotics and probiotics. Probiotics are live microorganisms that increase the amount of beneficial microbes in our body, helping to fight bad bacteria and keep us healthy. Prebiotics are plant fibers that feed the microorganisms living in our guts. However, some nutrition experts caution that the amount of prebiotics in these sodas may not be enough to produce a significant effect and should not be seen as a shortcut to getting more fiber.
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Strategies for Reducing Soda Consumption
Quitting soda cold turkey can be challenging due to the addictive nature of sugar and caffeine. Instead, Chris Mohr recommends a gradual approach:
- Cut Back Gradually: Reduce your intake by one soda per day.
- Use Ice: Fill your cup with ice to take up space, so you'll unconsciously feel like you're drinking a normal amount of soda while drinking less.
Healthier Alternatives to Soda
Finding suitable substitutes for soda can help curb cravings and reduce sugar intake. Consider these options:
- Healthier Soda Alternatives: Explore prebiotic and probiotic sodas for a healthier spin on classic flavors.
- Kombucha: Look for mock root beer and cream soda flavors for a soda-like experience.
- Seltzer Water: Choose flavored, fruit-juice-sweetened, or plain carbonated seltzer water for a bubbly alternative.
- Tea or Coffee: If you're craving caffeine, opt for tea or coffee instead of soda.
Unsweetened Beverage Ideas from Dietitians
Many dietitians recommend unsweetened beverages as a way to stay hydrated and healthy. Here are some of their favorite suggestions:
Hot Drinks:
- Hot chai with cinnamon, cardamom, and ginger.
- Decaf espresso with a drop of vanilla extract.
- Orange spice black tea with orange rind, cinnamon, and a slice of orange.
- Hot almond milk latte with cocoa powder.
- Coffee with cardamom and cinnamon.
- Tea made with hot water infused with fresh mint, lemon, ginger, and fennel seeds.
- Steamed soy milk with Earl Grey tea and a hint of vanilla extract.
- French roast coffee with steamed milk topped with a dash of cinnamon and 1 tsp. peanut powder for a sweet nutty flavor.
- Warm water with turmeric powder and fresh lemon juice.
- Apple cinnamon herbal tea with apple slices.
- Spearmint tea with frozen grated ginger.
Cold Drinks:
- Iced coffee with unsweetened vanilla almond milk.
- Water infused with fresh lemon and sliced strawberries.
- Sparkling water with fresh mint, cucumber slices, and a squeeze of lime.
- Iced unsweetened green tea steeped with fresh mint.
- Black milk bubble tea with 0% sugar and grass jelly.
- Iced hibiscus tea with frozen raspberries or blueberries.
- Iced ginger and mint tea.
- Water with watermelon slices and mint leaves.
- Sparkling water with a squeeze of orange.
- Buttermilk infused with cumin and fresh mint.
- Iced herbal tea like lemon, mint, or blueberry with a splash of lime sparkling water.
- Iced matcha soy latte with crushed raspberries.
Dietitian Amy Keller suggests serving drinks in fancy glasses to enhance their appeal.
Important Note: If you are undergoing chemotherapy, consult with your oncologist or pharmacist before adding herbs, spices, or herbal teas to your beverage rotation, as some may interact with medications.
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