Cola - also known as soda, soda, cola, pops and soda - is a sweetened, flavored and carbonated soft drink. Most colas contain caffeine and are sweetened with sugar etcHigh fructose corn syrup. co*ke dates back to 1886, the year John Pemberton invented Coca-Cola, which was soon imitated by other companies. Today, Coca-Cola and Pepsi are the two most popular cola companies, with more than 2,800 cola products available in more than 200 countries.
Nutritional info
A 12-ounce serving of co*ke contains:
- Calories: 156
- Protein: 0 grams
- Weight: 0.93 grams
- Carbohydrates: 38.7 grams
- Sugar: 37 grams
Most cans of soda contain 12 fluid ounces or one and a half servings. In addition, most colas do not contain important minerals or vitamins. The Coca-Cola label states: "Not a significant source of saturated fat, trans fat, cholesterol, dietary fiber, vitamin D, calcium, iron and potassium."
Many colas also contain caffeine. A 20-ounce bottle of Coca-Cola contains 57 milligrams of caffeine.
Potential health risks of colas
The health risks associated with drinking cola stem from the sugar, which supplies your body with large amounts of simple sugarfructose:
Weight gain
Cola contributes significantly to weight gain. Several studies report a clear link between soft drink consumption and higher body weight. Research also shows that people tend to drink sugary soda in addition to the calories they would otherwise consume. One reason for this is that fructose produces fewer hormones that make you feel full. And soft drinks and other liquid carbohydrates also provide less satiety (feeling full) compared to solid food.
Sugar addiction
Sugar can be addictive, especially for people with other forms of diabetesdependenceSome of the same parts of the brain involved in abusing drugs are also involved in eating, which can create addictive signals when you consume certain foods.
Belly fat
The amount and location of weight gained from fructose carries its own health risks. Fructose leads to abdominal fat (visceral fat), which is located in the space between the organs, and external fat (subcutaneous fat), which is located just under the skin. Even if you are an otherwise healthy weight, belly fat can be dangerous, increasing your risk of heart disease, metabolic syndrome, type 2 diabetes, and diabetes.breast cancer.
MetaboolsyndroomInDiabetes
Consuming too much fructose can lead to insulin resistance, a hallmark of metabolic syndrome. You may become less sensitive to the hormone insulin, which removes sugar from your blood.
Metabolic syndrome often occurs before type 2 diabetes, another danger associated with sugary drinks. Even one or two colas a day can increase the risk of type 2 diabetes by more than 20%.
Heart disease
Sugar intake is linked tohigh bloodpressure,hoge cholesteroland excess fat, all of which increase the risk of heart disease.
Cancer
co*ke and other sugary drinks have been linked to an increased risk of diabetespancreatic cancer. Research also shows thispostmenopauzewomen may be at greater risk of developing itendometrial cancer (or uterine cancer).when they consume cola.
Cavities
Both the acids and sugars in soft drinks can contribute to tooth decay and poor oral health.
Arthritis
Gout is one typearthritisThis is caused by a buildup of uric acid, which causes crystals to form in your joints. Fructose is known to increase uric acid levels, and high fructose levels can make you more likely to develop gout.
Dementia
High blood sugar levels have been linked to an increased risk of dementia, especially dementiaAlzheimer's disease.
Are alternative sweeteners okay?
Michael Jacobson, PhD, executive director of the advocacy group Center for Science in the Public Interest (CSPI), suggests that people who drink diet soft drinks should choose those sweetened with Splenda whenever possible.
Of the alternative sweeteners used in soft drinks, CSPI gives the "avoid" label to Acesulfame-K, aspartame, and saccharin, but the "appears to be safe" label to sucralose (Splenda). All of these sweeteners have received FDA approval. And in a 100-page report published inCritical reviews in toxicologyin September, a panel of experts said they were confident that aspartame poses no health risk. But CSPI believes those on the "avoid" list need more or better testing.
Although Jacobson believes that "less is better" when it comes to alternative sweeteners, he admits that drinking diet soda is better than the equivalent of swallowing 10 teaspoons of sugar that you get in a can of regular soda.
Soda alternatives
In 2006, a panel of experts convened by Barry Popkin, PhD, professor of nutrition at the University of North Carolina, Chapel Hill, developed the first healthy beverage guidelines, which stated that people should drink more water and limit or limit high-sugar drinks. to eliminate. calorie content. with little or no nutritional value.
But you don't have to cut soda out of your diet completely. First you need to know what not to switch to. Sales of sports drinks and 'energy drinks' are on the rise, but these drinks contain just as many calories as cola and Pepsi. The new drinks may contain more added nutrients than soda, but few people need that typepower supply.
Start slowly by replacing sugary soft drinks with diet soft drinks. Reduce gradually: replace one regular soft drink (or one diet soft drink) per day with an alternative drink. The best choice? Water. But you can also try these options:
Try soy milk.If you want to work with one serving of soy per day, try soy milk. There are many brands and variants available. If calories are an issue, try one of the lower calorie options.
Don't skimp on skimmed milk.Skim milk is a great way to increase your protein intake,calcium,vitamin Dand other important onesnutrients. A cup of skim milk contains only about 85 calories. The Beverage Guidance Panel recommends a maximum of two servings of fat-free or 1% milk and fortified soy drinks per day.
Give your water a boost.To an avid soda drinker, water can seem boring. One of the best ways to prevent this is to add calorie-free flavors to your water. A sprig of mint or a slice of lemon or lemon extract works wonders. If you like subtle flavors, try a few slices of cucumber or a frozen strawberry.
Make green or black tea your new drinking habit.Popkin says tea is a healthy alternative to water for people who prefer flavored drinks. Tea is calorie-free and contains powerful phytochemicals such asantioxidantin green tea, epigallocatechin gallate (EGCG). Delicious green and black teas are plentiful in supermarkets and specialty stores. If you're cutting back on caffeine, look for decaffeinated tea.
Think outside the juice box.Although 100% fruit or vegetable juices provide important nutrients, the Beverage Guidance Panel recommends drinking no more than one serving per day because they can also be high in calories (about 100 in 1 cup of fresh orange or carrot juice). One way to cut those calories is to make a homemade juice spritzer: Combine one or two parts seltzer, bottled water or soda with one part 100% fruit juice (try fresh orange juice). Or try the new vegetable juice flavors at your supermarket, as well as the fruit and vegetable juice blends. While not super low in calories, each serving contains one serving of fruit and one serving of vegetables.
Experience the coffee cure.For java lovers, coffee can be a calorie-free, flavorful alternative to soda. And you can easily find coffee with lower caffeine content in coffee shops and supermarkets. But to keep the coffee low-calorie, keep it simple: skip the syrups, whipped cream, and whole milk.
Make good old H2O easy.The Beverage Guidance Panel recommends at least four servings of water per day for women and at least six servings for men. When you want to quench your thirst or hydrate your body, nothing does that better than water. If cold, refreshing water were more convenient, and if we were reminded to drink it throughout the day, many more people would achieve this daily goal. Therefore, keep water bottles ready in the refrigerator and take a bottle with you every time you leave the house. If there is chilled water in your car or on your desk at work, you are more likely to get into the habit of drinking water.
