The media has influenced many to drink sodas frequently because of quirky marketing gimmicks or fun hangouts with friends. Over time, this habit develops, and we end up craving sodas more often than not. Despite their widespread consumption worldwide, sodas aren’t good for your health.
The harms aren’t the same as the ones that come from regular smoking or drinking alcohol, so most people do not see excessive soda consumption as an addiction or unhealthy habit.
But do you know that things may add up?
Drinking a lot of soda may contribute to weight gain and other health problems over time and make one more susceptible to certain chronic diseases (1). Still, the research found that most Americans consume at least one sugary drink daily.
These popular, high-sugar drinks include:
Americans consume the most sugary drinks, including soda, which accounts for about 65% of their total consumption (2).
Many find sodas enticing. They are readily available and easy to consume.
Despite the growing awareness of its risks, there could be many reasons why people keep drinking sodas. If you’re in the same boat, try to discover how to quit drinking soda. It’s easier said than done, but you can eventually make life-altering decisions with the correct information.
Of course it is!
Many people don’t realize that they’re addicted to drinking sodas.
They subconsciously expose their bodies to excessive added sugars, which can cause them trouble.
Here are some reasons to stop drinking sodas:
A single soda might pack around 40 grams of sugar, about 10 teaspoons (3).
Most of this sugar comes from high-fructose corn syrup, a sweetener more challenging for the body to process than regular sugar.
Even diet sodas, which use artificial sweeteners instead of sugar, aren’t necessarily healthier. Some research suggests they may still negatively impact metabolism and appetite, although this is controversial (4).
Foods and beverages with added sugars are hyperpalatable, so it is easy and rewarding to keep eating and drinking them. They also contribute a lot of calories but don’t have much protein or fiber to make you feel full, creating a recipe for overdoing it.
Consuming many calories from added sugars can lead to weight gain (5).
A study by Romaguera et al. found that increased soft drink consumption among men and women in the EPIC (European Prospective Investigation into Cancer and Nutrition) cohort increased waist circumference (WC) over 10 years (7).
In contrast, the researchers found that milk and fruit juice consumption had the opposite effect. Moreover, swapping healthier drinks like milk and juice for soft drinks led to moderate decreases in WC.
Grabbing a can of soda might feel refreshing, but it can leave you more dehydrated.
The caffeine in most sodas acts as a diuretic, making your body lose water.
Moreover, the high amounts of sugar and sodium only exacerbate the problem.
To make matters worse, when soda becomes a daily habit, many people drink less water. Consequently, they miss out on the hydration their bodies truly need.
In addition to its visible physical impacts, soda may gradually affect other areas, such as teeth and bones. Quitting soda is healthy because it minimizes these risks.
It may be difficult to tackle the cravings initially, but you can join a no-soda challenge to keep yourself motivated or look for alternative drinks to help stop drinking soda.
Read more: Water-Rich Foods: Staying Hydrated Through Your Diet
Zero-sugar sodas have been a subject of debate for years. Although they have low sugar levels, their impact on health is still controversial to some extent.
They contain artificial sweeteners, which some researchers suggest can potentially impact your health in the following ways:
May lead to weight gain:
It’s a common belief that you won’t gain weight if you replace regular soda with diet soda. But it might be the opposite. Too much of anything can be a “bad thing,” which also applies to diet sodas.
You can still gain weight with zero-sugar soda because the artificial sweeteners might heighten the cravings for sugary foods (8).
Contain zero nutrition:
Sugar-free drinks may have fewer calories than regular soda but still lack essential nutrients, vitamins, and minerals that support overall health.
They offer no nutritional benefits, making them a poor substitute for more nourishing options. Exploring healthy alternatives to soda, such as infused water, herbal teas, or fresh fruit juices, can be a better way to stay hydrated without sacrificing nutrition.
BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.
May negatively impact gastrointestinal health:
The artificial sweeteners in diet soda might disrupt the balance of good bacteria in your gut, which plays a crucial role in digestion and overall health. Research highlights how the gut microbiome supports immune function, nutrient absorption, and heart health (9).
Scientists are still studying the full impact of artificial sweeteners in zero-sugar sodas on gut health. Replacing soda with drinks to help stop drinking soda, like herbal teas or flavored water, is a better choice for your body.
Once you’ve taken the step of quitting sodas, you may notice the following reactions:
Most people know someone who lost weight by simply cutting back on soda intake.
Although it may seem impossible, this is valid because sugary sodas add a lot of extra calories to your daily intake.
A 12-ounce can of Coca-Cola contains 140 calories and 39 grams of added sugar.
This amount of added sugar is more than the American Heart Association recommends for an entire day (10). Dropping soda from your diet is one of the easiest ways to reduce excess sugar and calories, making it easier to lose weight. If you’re used to drinking multiple sodas a day, cutting them out or replacing them with calorie,- and sugar-free beverages could help create the calorie deficit needed for weight loss, bringing you closer to your health goals.
If you’re wondering, “If I stop drinking diet soda will I lose belly fat?”
Reducing your soda intake can be a step toward better weight management and health.
Too much sugar can affect your immune system, and drinking soda regularly may contribute to weight gain over time. Research suggests that obesity and related chronic diseases can weaken immunity, making the body more vulnerable to infections (11).
When sugary drinks like soda replace healthier foods, people may miss out on essential nutrients that help strengthen their immune systems. Drinking less soda reduces the harmful effects of excess sugar and allows for more nutritious choices.
If you don’t worry about cavities when drinking soda, maybe you should.
The Wisconsin Dental Association says soda’s sugar feeds mouth bacteria, creating acid that wears down enamel (12). Even diet soda is harmful because it contains acid, which makes things worse. Over time, weak enamel leads to tooth decay.
Switching to drinks with less sugar and acid can help protect your teeth and give them a break.
You may notice yourself in better shape, physically and mentally, when you quit sodas altogether. When you replace those beverages with water and other hydrating sugar-free drinks, you can also have improved energy levels.
It’s all about taking that dreaded first step, but you’re doing yourself a huge favor!
People who decide to quit soda generally find themselves having higher energy levels.
Here is why it happens:
It could be tempting to leave sodas once and for all, but it isn’t as easy for some people.
The habit of drinking soda develops over time, and you must be highly motivated to quit.
However, the better health results outweigh missing soda.
When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!
Many people’s soda-drinking habit is part of their identity.
If you want to overcome this habit and wish to tread on a journey to healthy living, you can take the following steps to quit sodas:
A no soda challenge can be tricky after consuming it for years.
But when you have the willpower to fulfill this challenge, you can rediscover the better version of yourself!
The best soda alternatives depend on what you like about drinking sodas, which means figuring out the taste that keeps you picking up those cans every time.
Check out some great soda alternative ideas:
Keep trying out each of these drinks until you get your hands on the one that gives you that kick you get from the sodas!
The following steps can provide the framework for replacing sodas with water.
Not everyone is the same when choosing to remove habits from their lives.
Some may need more time, while others can go cold turkey immediately.
How to quit drinking soda in simple steps:
The more you choose water, the easier it gets!
Small changes like these will yield more significant results. The initial days of quitting sodas could be challenging, so we suggest you look for healthier, sugary beverages so you don’t feel too much pressure during this transition.
The time it takes to quit soda depends on your habits and how often you drink it.
Here’s a general idea:
If you gradually reduce your intake instead of quitting suddenly, the process may take longer but will be easier. Everyone’s timeline is different, so take it at your own pace!
Excessive added sugar intake from drinking soda can negatively affect your brain, contributing to impaired cognitive function, mood swings and irritability, and possibly anxiety and depression. Quitting soda is problematic because it contains a lot of sugar and caffeine. Eliminating caffeine can cause unpleasant withdrawal-like symptoms. Sugar is hyper-palatable and stimulates your brain’s reward centers, making you want to keep eating or drinking it. Coffee is usually a healthier choice than soda. Without additives, it has fewer calories and less sugar, which are beneficial if you drink it in moderation. On the other hand, Soda is high in sugar and doesn’t offer much nutrition. As long as you eat a healthy, balanced diet that provides all the nutrients you need, drinking water instead of all other beverages is not a problem. You may feel some withdrawal symptoms at first if you are used to drinking caffeinated beverages, and you may lose some weight over time if you previously got a lot of calories from drinks. On the plus side, you will feel better hydrated.Frequently Asked Questions
What soda does do to your brain?
Why is it so hard to quit drinking soda?
Is coffee better than soda?
What happens if I only drink water?
Soda addiction can impact your health. When you quit, you may experience setbacks and feel like giving up. However, after being aware of what sodas do to our bodies and acknowledging the steps to quitting them, we are bound to make better decisions.
A growth mindset and the grit to overcome obstacles can keep you committed and gradually help you achieve your goals.
Bookmark this guide to motivate and help you make informed decisions as you progress!
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