As we approach hotter days, let’s not indulge in Soda drinks, and sort out healthier options.
On a hot summer day, nothing beats a refreshing glass of your favorite fizzy drink. But if you’re watching your weight, and are diabetic, or are keeping a track of your calories, you might be worried about just how much sugar (and in turn, calories) you’re loading up on each time you down a can of the drink.Sodas are also linked to a higher risk of heart disease, cancer, tooth erosion, asthma, kidney disease, liver disease, osteoporosis, and sleep disorders. And if you still can’t resist a cold can of soda, here’s all the information you should equip yourself with to make the best choices.
1. A Can Of Orange Soda Contains 13 Teaspoons Of Sugar
While commercials might make it seem like orange soda is the healthiest option of all fizzy drinks, you might be surprised to know that one can pack up to 52 grams (13 teaspoons) of sugar and 208 calories.
2. A Can Of Cola Has Around 10 Teaspoons Of Sugar
For most of us, sodas are synonymous with the dark, caramel-colored cola that pairs well with fast food. Depending on the brand, most colas have 39–42 grams (9.75–10.25 teaspoons) of sugar in them. In terms of calories, this means 165.75–174.25 calories. A 185-pound person will have to walk at a speed of 3.5 mph for 30 minutes or rake a lawn to lose the calories from one can of cola.While cola does contain less sugar than orange fizzy drinks, it is by no means a healthier choice. Food coloring used in colas has -methyl imidazole, a carcinogen linked to lung, liver, and thyroid cancer in mice. Most dark-colored fizzy drinks are also notorious for having caffeine, which can lead to sleep disturbances and kidney disease.
3. A Can Of #Clear #Soda Has 6.5–11.5 Teaspoons Of Sugar
If you were to drink a can of soda a day, taking the average sugar content as 45 g, you would gain 35 pounds in a single year!
The sugar content in clear fizzy drinks, depending on the brand, ranges from 25.99 to 41 grams (6.5–11.5 teaspoons), costing you 104 to 184 calories.
Although devoid of artificial food coloring that colas and orange sodas have, some brands of clear fizzy drinks do contain caffeine which, as stated earlier, could cause health complications.
4. A Bottle Of Fruit-Flavoured Soda Has 1–6 Teaspoons Of Sugar
Rather than buying a commercial fruity fizz for your kids, make one at home with more fruit chunks, fresh juice, and very little sugar.
Although not the healthiest options in themselves, fizzy drinks that contain fruit concentrate have the lowest sugar content of all fizzy drinks. A 160 ml bottle contains 7–21 grams (1–6 teaspoons) of sugar. This accounts for about 28–84 calories. However, you might not get a lot of nutrition out of a bottle. Still, this might be the best option out of the lot, even for your kids.
Replace your cola or diet soda with probiotic drinks like shikanji or buttermilk or our very own “Aam Panna”
If you are watching your calories, it might seem that sneaking in a can of cola and skimping out on a snack is an easy way to stick to your calorie target for the day. But while this may keep your calorie intake within the desired range, it will rob you of essential nutrition you may have received from a glass of fresh juice. Moreover, liquid calories don’t provide the same feeling of “fullness” that solid foods do. Added sugars also increase your craving for sugary foods. Both these factors might contribute to a need to eat more foods and unhealthy ones at that.
Author’s Bio:
I am a nutritionist by profession, co owner of a chain of wellness centres under the name of Health Zone in Lucknow. Its been 16 years in the wellness industry. I am a post graduate in Clinical Nutrition and Dietetics.
Apart from the above I have been associated with various Dainik Jagran programs on Women health and Nutrition.
