Whether it’s cola, orange, or raspberry, the short-term and long-term effects of carbonated sodas are not very promising. Experts share what it does to our stomachs, intestines, and even how it affects our brain function and health.

You probably already salivate at the thought of the tingling sensation in your throat when you take the first sip of carbonated soda. Occasionally, it feels good to indulge in a not-so-everyday flavored drink, but why do people keep consuming these beverages regularly?

It’s likely not surprising that the United States is a stronghold for soda consumption: nearly half of the American population – 63% of young people and 49% of adults – consumes soda daily. However, it’s worth looking around our own homes, as statistics show that Hungarians don’t shy away from carbonated drinks either. A previous survey by Eurostat revealed that in 2019, 9% of people aged 15 and over in the European Union drank sugar-sweetened sodas daily, 6% drank them 4-6 times a week, and 19% drank them 1-3 times a week. Although Belgium had the highest proportion of daily consumers of sugar-sweetened sodas at 20%, Hungary wasn’t far behind.

But why does the world care so much?

Partly because while most people are aware that soda is not the best choice for quenching thirst, many disregard the fact that daily consumption of carbonated drinks can negatively impact health.

Permissible daily quantities Before delving into the effects of carbonated sodas, it’s essential to clarify what they are made of. Practically every soda consists of carbonated water, sweeteners – usually sugar, high fructose corn syrup, or artificial sweeteners – phosphoric acid contributing to the flavor and shelf life, as well as natural flavors. Additionally, some types of drinks contain caffeine.

A CAN OR BOTTLE OF REGULAR SODA CONTAINS AN AVERAGE OF 155 CALORIES, 38 GRAMS OF CARBOHYDRATES, 37 GRAMS OF SUGAR, AND 34 MILLIGRAMS OF CAFFEINE.

To put this into perspective, the American Heart Association recommends 25 grams of sugar per day for women and 36 grams for men. Regarding caffeine, the Food and Drug Administration advises keeping caffeine intake below 400 milligrams per day.

Short-term effects of consuming these carbonated drinks According to dietitian Sonya Angelone, the daily intake of sodas can have immediate effects on the body in several ways. Firstly, our energy levels spike due to caffeine and sugar.

“Caffeine blocks adenosine, the neurotransmitter responsible for the feeling of tiredness. Simultaneously, the simple carbohydrates from sugar in the soda also contribute to the energy boost due to their rapid absorption into the bloodstream,” explained Angelone, adding that the energy from the soda lasts only for a short time, followed by a crash.

DR. SUPRIYA RAO, AN INTERNAL MEDICINE GASTROENTEROLOGIST, POINTS OUT THAT CARBONATED SODAS ALSO AFFECT THE GASTROINTESTINAL TRACT.

According to her, some people experience bloating and gas due to the carbonation and sugar in these drinks. “The daily consumption of these beverages can disrupt the gastrointestinal system, leading to abdominal pain, diarrhea, or constipation for those who consume such drinks daily,” said the internist, attributing this to the fact that the sugars in the soda feed the “bad” bacteria in the gut.

Long-term consequences of daily soda consumption Now that we know the short-term effects of sodas on energy, which initially skyrockets and then crashes, and the possibility of stomach pain, let’s look at the long-term scenario!

According to Dr. Neil Paulvin, a specialist in regenerative medicine, daily soda consumption leads to weight gain, primarily accumulating in the abdominal area.

“Abdominal fat can be dangerous, increasing the likelihood of heart disease, metabolic syndrome, type 2 diabetes, and breast cancer. However, in the long term, it can also be associated with kidney disease, high blood pressure, and high cholesterol,” listed the expert.

DAILY SODA DRINKING DOESN’T DO ANY GOOD TO THE BRAIN.

Paulvin states that the high blood sugar caused by sodas can lead to inflammation in the brain. Moreover, regular consumption is scientifically linked to a higher likelihood of depression and the development of dementia.

All three experts believe that diet sodas are no better than their sugary counterparts: they argue that the artificial sweeteners in these drinks can cause problems just like sugar.

Alternatives to sodas For those looking to change their soda-drinking habits or at least reduce their intake, Angelone suggests first considering what it is about these drinks that you love so much. According to the dietitian, if you consume them for their caffeine content, a cup of coffee or matcha can be a good substitute, but of course, moderation is crucial when consuming these as well. And it’s essential to check the ingredients list to ensure it doesn’t contain sugar or artificial sweeteners. For those missing the combination of sweet and carbonation, flavored sparkling water with cucumber and mint, blueberry, orange, or pomegranate could be a good alternative.

THE DIETITIAN EMPHASIZES THAT DRINKING THE RIGHT AMOUNT OF WATER IS ESSENTIAL.