Why You Should Tame Your Soda Habit


For some, soda has become a dietary staple. The sugary, carbonated beverage accompanies breakfast, lunch and dinner and may even become a snack in between. While the sweet taste is pleasant, the effects of soda are anything but. Drinking soda regularly can lead to weight gain and can increase your risk of type 2 diabetes, kidney stones, osteoporosis, uncontrolled blood sugar levels and tooth decay. It may seem like an easy solution: drink diet soda instead -- but diet sodas may not be as good an idea as you think.

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How Much Sugar Is Really in a Soda?

The average 12-ounce can of soda contains approximately 9 teaspoons, or 40 grams, of sugar. This is about 155 calories, just from sugar alone. And many people consume more than 12 ounces at a time. The very popular 16-ounce bottle of soda contains a whopping 53 grams of sugar -- 12.6 teaspoons -- and 210 calories. Get a 32-ounce soda at the movie theater and you’ve just consumed 106 grams of sugar -- more than half a cup -- and 420 calories.

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How Much Sugar Is in a Serving of Grape Soda?

Don’t let the “grape” in grape soda fool you. Grape soda does not give you any of the nutritional benefits that would come from 100 percent grape juice, or better yet, eating whole grapes. In fact, grape soda contains even more sugar than regular cola. A 12-ounce can of grape soda contains 42 grams of sugar and 160 calories. Although a 12-ounce serving of grape juice contains even more sugar than grape soda -- offering 54 grams of sugar and 228 calories -- grape juice does offer some nutritional benefit. A 12-ounce serving of grape juice contains 394 milligrams of potassium, 42 milligrams of calcium and 53 milligrams of phosphorus.

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Can Diet Sodas Raise Sugar Levels?

Because the artificial sweeteners used in diet sodas contain no carbohydrates, they do not directly influence your blood sugar level. This makes them a safe alternative for diabetics who need to watch their blood glucose levels. Drinking diet soda regularly may cause other problems, however. Some research shows that rats who consume sweetened calorie-free drinks may tend to overeat and gain weight. Other studies have observed that some people who drink diet sodas tend to reduce their total calorie intake and lose weight. The data are mixed on the benefits and consequences of drinking diet soda.

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Can You Drink Diet Soda Before a Blood Sugar Test?

Because diet soda does not raise your blood sugar levels, it is unlikely to affect the results of a blood sugar tests. However, your doctor may recommend a fasting blood glucose test. In this case, you should fast for 8 to 10 hours before the test. This means to avoid everything except water -- including calorie-free beverages like coffee, tea and diet soda. If you do drink diet soda before a blood sugar test, you should inform your doctor that you broke the fast.