Soda Consumption and Obesity in America

Overview

Americans consume an excessive amount of sodas, loaded with sugar, high fructose corn syrup (HFCS) and/or other sweeteners annually. Excessive intake of sodas and other sweetened drinks have been linked to the high incidence of obesity in the US. "The consumption of HFCS increased over 1000 percent between 1979 and 1990, paralleling the increase in obesity, according to the authors of an article in the March 2004 issue of AJCN.


Facing Your Soda Drinking Problem

To put it bluntly, excessive soda consumption is a major part of America’s obesity problem. Anyone who argues with that has his head deep in the sand. To prove the point, I challenge you to give up sodas for 6 weeks. If you succeed, you will be amazed at how easy it is to lose weight if you are overweight or obese. Case in point: In a recent 28-day challenge on the Dr. Oz (TV) Show, Dr. Roizen took the challenge and reported that he had lost 5 pounds by cutting out sodas. 

Can you give it up?

Frankly, I don’t think that many people will be up to the challenge. Call it habit. Call it addiction. Call it whatever you like. But if you are hooked on sodas; if you can't go a few days without having some, it is a habit that many people find hard to break.

The problem with drinking too much soda 

1) You are putting added sugars, which contributes to disease-causing inflammation in your body

2) You are consuming excessive amounts of phosphoric acid

3) You are adding empty calories which easily contribute to unhealthy weight gain, which in turn has been linked to the development of diabetes and a number of other chronic diseases

4) You are most likely eliminating foods that are necessary to give you the health-promoting, disease-preventing nutrients you need for optimum health

The Problem With Diet Sodas

Even if you drink so-called diet sodas, you are not doing your body any good. In case you have not heard, artificial sweeteners, known in the food industry as non-nutritive sweeteners, aren’t any better than the sugar or high fructose corn syrup found in regular sodas. In fact, recent studies suggest that artificial sweeteners fool your taste buds and alter your ability to control food intake. It stimulates insulin secretion, increases the feeling of hunger and leads to increased food intake. This obviously defeats the reason you used the artificial sweetener in the first place.

You only need to look around you to see that artificial sweeteners have done absolutely nothing to ease the obesity crisis. In fact, the increasing incidence of obesity has paralleled the increase in consumption of sodas, both sugar/high fructose corn syrup sweetened and artificially sweetened.

"The consumption of HFCS increased > 1000% between 1970 and 1990, far exceeding the changes in intake of any other food or food group. HFCS now represents > 40% of caloric sweeteners added to foods and beverages and is the sole caloric sweetener in soft drinks in the United States. Our most conservative estimate of the consumption of HFCS indicates a daily average of 132 kcal for all Americans aged 2 y, and the top 20% of consumers of caloric sweeteners ingest 316 kcal from HFCS/d." I was so struck by the referenced article - that I felt compelled to share this quote with you.


Summary

Sodas are bad for you. Remember that the next time you reach for a soda, ask yourself if you would be better off with a good old-fashioned glass of water. Want a little flavor in it? Squeeze a little juice from a lemon or lime and drink.

Resources
Consumption of high-fructose corn syrup in beverages may play a r...ray et al. 79 (4):537 - - American Journal of /clinical Nutrition

Is Your Child Drinking Too Much Soda?

Overview
Sodas (soft drinks/carbonated beverages) are a major source of added sugars in the American diet. Numerous studies link the high intake of sodas to childhood obesity and a number of related health problems, including type 2 diabetes, inflammation, and tooth decay.

If your child drinks too much soda, his bones can also be weakened and easily fractured. Additionally, when if your child drinks sodas in place of more nutrient-dense beverages like milk or 100 percent fruit juice, he could come up short on a number of key vitamins and minerals, as well as protein.

Health Problems Linked to Sodas

• Obesity 
• Inflammation
• Diabetes
• Tooth decay (erosion of tooth enamel), gum disease and bone loss
• Weak bones/easy fractures
• Inadequate intake of milk and 100 percent fruit juice, leading to low levels of vitamins A, D, calcium, and protein.
• Caffeine dependency

How to Protect Your Child From Health Risks Associated With Drinking Too Much Soda

• Do not keep sodas, whether sweetened or unsweetened, in your house.
• Explain the potential dangers of drinking too much soda to your child.
• Encourage your child to drink water when he is thirsty rather than reaching for a soda.
• Offer your child milk or other dairy products (or milk substitute) to meet his calcium needs.
• Provide your child with small amounts of 100 percent fruit juice instead of sodas. Whole fruit is an even better alternative.
• Set a good example. Children are great imitators, so don't drink sodas if you don't want your child to drink them.

Summary
Sodas are a major source of excess calories that contribute to the growing childhood obesity epidemic in the US. Drinking too much of these beverages could lead to other health problems, as well. To protect your child from the potential dangers, restrict access to sodas and offer healthy alternatives like water, milk and 100 percent fruit juice.

Resources
Healthy Beverages Toolkit

The Truth About Sodas: High Fructose Corn Syrup and Other Sweeteners

Overview
If you drink sodas (soft drinks), either you are either getting a lot of calories from sugar or you are consuming an artificial sweetener of one kind or another, or you are getting your sweetener. So, what harm is there in enjoying a little sweet beverage, you might ask. Let's take a look.

High Fructose Corn Syrup 

The bulk of sweeteners used in sodas is high fructose corn syrup (HFCS). Many people believe that HFCS, which is made from genetically engineered corn is a responsible for the rapid increase in obesity in the United States. 

One of the most worrisome problem facing us is the fact that sodas containing HFCS has rapidly displaced more nutritious beverages, including milk and 100% fruit juice. As a result, Americans are getting more sugar and less of the important nutrients like calcium, vitamin D and vitamin C that are needed for healthy growth, development and disease prevention.

Additionally, sodas contain a large amount of calories from HFCS. Each 12-ounce can of soda that you drink provides about 140 calories. That is the equivalent of about 8 teaspoons of sugar. In essence, essence, every time you drink a soda you are consuming empty calories. These empty calories can easily add up, resulting in obesity and chronic diseases like diabetes, high blood pressure, heart disease and stroke.

It is important to note that the increase obesity in this country has occurred over the same period that we have experienced a huge increase in the consumption of sodas containing high fructose corn syrup. 

Sugar 

While most of the sodas on the market today are sweetened with HFCS, you might find some that actually contain table sugar. Calorie-wise, there is no difference between the number of calories that you get from sugar and HFCS. However, there is ongoing debate about whether your body handles these two sugars, table sugar and HFCS, differently.  

While the scientists continue to debate the issue, you need to focus on avoiding sodas and other foods with any form of added sugars, in order to prevent unwanted weight gain and related health problems.

You can gain unwanted weight from drinking sodas with table sugar just as well as you can from drinking sodas with HFCS. You are also likely to experience other health problems, like diabetes, high blood pressure, heart disease and high levels of triglycerides if you drink too much sugar sweetened soda. 

Other problems associated with a high intake of table sugar, as well as HFCS, include high levels of insulin in the blood, elevated blood glucose and inflammation. Inflammation is believed to be the cause of a number of chronic diseases.

Artificial Sweeteners

In a previous blog where I discussed “The Truth About Sodas,” I mentioned two artificial sweeteners, aspartame and acesulfame potassium. These sweeteners (chemical compounds) are made by combining two amino acids, aspartic acid and phenylalanine in the presence of an acid.

While these and other artificial sweeteners were developed to provide sweetness to food and drink without the calories, there has been ongoing controversy about the safety of these chemicals. 

One issue surrounding aspartame and acesulfame potassium is the health harm that could result to individuals with an inborn error of metabolism called phenylketonuria. Artificial sweeteners have been linked to a number of other health problems, as well. These will be discussed in a future blog. 

Although artificial sweeteners (aka sugar substitute and non-nutritive sweeteners) have been marketed as weight loss aids and as a substitute for sugar in diabetics. there is no evidence that these chemicals help in either case. To the contrary, the incidence of obesity, as well as diabetes, has climbed significantly since these products have been put on the market.

Summary

Sodas offer no real nutritional benefit to consumers and may, in fact, contribute to obesity and the risk of chronic disease. Therefore, to reduce those risks, you should avoid do your best to consumption of sodas, whether sweetened with high fructose corn syrup, sugar or artificial sweeteners. This is especially important if you are trying to lose weight or want to avoid becoming obese in the first place.

The Truth About Sodas

When was the last time you had a soda/soft drink?

Every day, millions of Americans guzzle down sodas by the can or the liter. You may be one of the millions who drink a soda when you're thirsty, when you're having a meal, or just to be sociable. Or you could be one of the millions who are literally addicted and have to have a liter or two everyday.

Unfortunately, few people bother to pay attention to what's in those sodas they drink, or the ill effects that they can have on your health. That's why I decided to blog about this subject. 

For starters, I thought it might be a good idea to let you in on the chemical soup that you might be getting every time you take a sip of a popular brand of soda. The ingredients listed below came directly off of the bottle. See if you can recognize what soda it is. If not, I have a challenge for you at the end of this blog.

Well, let's get started. Here are the chemicals you are putting in your body every time you have a  sip. So, what's that you're drinking?

Carbonated water. This is water that has been treated to produce carbon dioxide under pressure. When the water is exposed to air, it creates a fizz.

Caramel color. Caramel color is sugar/syrup that is cooked until it is slightly burnt to give the sugar a brown color.

Aspartame. Aspartame is a chemical that is made by combining two amino acids, aspartic acid and phenylalanine in the presence of an acid. The product of this chemical reaction is a substance that has a very sweet taste.

Potassium benzoate. Potassium benzoate is a chemical compound that is made by combining potassium and benzoic acid. This compound is used to preserve food for months or years.

Caffeine. Caffeine is a bitter compound that is present in coffee, tea, cocoa and kola nuts.

Natural flavor. Any flavoring obtained from plants or animals may be labeled as natural.

Acesulfame potassium. This is similar to aspartame – a compound made from two amino acids, aspartic acid and phenylalanine.

Citric acid. Citric acid is a weak acid found in fruits. It has a slightly acidic or sour taste.

Calcium disodium EDTA – This is a chemical that is used to prevent food from becoming rancid and to prevent certain cooked and canned beans from changing color.

Panax Ginseng Extract – This is added to beverages as a stimulant.

I challenge you to read the labels on soda bottles the next time you go grocery shopping and find out what drink contains all of the above ingredients.

More tomorrow on my next blog post.

If you have a question or comment, please send me a DM. And remember, October is "World Junk-Food Free Month."

World Junk-Food Free Month - October 2010

Introduction
In October of 2005, I called on Americans to set aside October to celebrate as "World Junk-Food Free Month." My hope was that Americans would begin the difficult task of shifting from the dangerous habit of overloading their diets with junk food, switch to more wholesome and nutritious foods and bring about a halt to the growing obesity epidemic.

This year, "Junk-Food Free Month," which wraps up today, was celebrated in September. But that's not the end. On October 1st, we will again celebrate "World Junk-Food Free Month," in recognition of the health threat that junk food poses, not only to Americans, but to people everywhere.

If we allow junk food to pervade the diets of people worldwide, as the junk-food industry would like, we will see obesity, chronic diseases and heath care costs rise to such an unfathomable degree that nations would be all consumed with treating the sick rather than building healthy, productive societies. We can't let this happen. We must not let it happen. 

That is why we must make the bold move and decide to quit the junk food habit. It will be hard, but what is harder is the pain and suffering, and high medical bills that result from a steady diet of junk food.

Cut the Junk

Let's wrap up "Junk-Food Free Month" today by saying "No" to sodas and any food containing 'high fructose corn syrup.' 

And let's get ready for "World Junk-Food Free Month," starting tomorrow, October 1st, with a commitment to wiping our plates and our palates clean of junk food.

Let's choose optimum health by switching to a diet of wholesome and nutritious foods.

Let's take a giant step towards stopping worldwide obesity now.

Let's do it!

Health Dangers of Cheap Snacks

Overview

Snack foods, often referred to as junk food, are everywhere. They are cheap, require no time or skill to prepare, and can be eaten anywhere, anytime - no cleanup required.

Unfortunately, what is cheap could be dear. That is certainly the case when it comes to filling up on cheap snacks. These foods are generally made with a hodgepodge of cheap, synthetic ingredients, artificial coloring, preservatives and binders. And of course, you get loads of calories from cheap fats and sugars. Then there is the salt - lots of it. All of this spells danger.

Snacking Dangers

While it is possible to eat healthy snacks, most people aren't choosing the right snack foods. Instead, they are opting for the wrong foods - filled with saturated fat, trans fat, sugar, high fructose corn syrup and refined flour. You should try to substitute healthier alternatives for these high-calorie snacks.

Here is a partial list of snack foods that could spell danger. Try to avoid or at least limit these foods:

Sodas. Sodas (soft drinks), are loaded with sugar. High fructose corn syrup is the sweetener used most often in these drinks. Sodas containing high fructose corn syrup may satisfy your taste buds but can wreak havoc on your weight and your health.

Cakes and pastries. Cakes and pastries are made from the terrible 3’s – saturated or trans fat, refined flour and sugar. Each bite takes you one step closer to gaining another pound and creating a chronicle of chronic diseases.

Candy/Confectionaries. Candy usually refers to sweets that are nothing more than solidified sugar. Eating excessive amounts of sugar puts you at risk for obesity. It can also lead to inflammation in your cells and lead to a number of chronic diseases.

Fast-food burgers, hot dogs, sausages and other cured meats. You might think that it is okay to eat fast-food burgers and other cured meats on a regular basis because they provide some protein. But keep in mind that these types of foods are also high in saturated fats and usually contain excessive amounts of salt/sodium, as well. You face the risk of gaining too much weight and developing high blood pressure and heart disease if you snack on these foods too often.

French fries, chips, and other deep-fried snacks. French fries, chips and other deep-fried snacks tend to be loaded with excessive amounts of calories from fat, along with high levels of sodium. Snacking on these foods too often can lead to obesity, high blood pressure and heart disease. Baked chips may be a healthy alternative to fried snacks, as they are likely to have less fat and salt. If you are buying packaged snacks, read the label to be sure.

Summary

This is just a taste of foods that are heavily consumed as snacks in the US. Unfortunately, these foods provide a lot of calories, sugars, unhealthy fats and sodium but offer little in the way of the vital nutrients that your body needs for optimum functioning. This can lead to unhealthy weight gain, diabetes and other dangerous health conditions.

What Can You Do?

Avoid snacks that are high in calories, unhealthy fats, large amounts of sugar and excessive salt. Opt instead for foods that are loaded with a wide variety of fiber and essential nutrients. And quench your thirst with a refreshing glass of water instead of sodas or other sweetened drinks.

What Parents Need to Know About Sodas and Childhood Obesity

Sadly, sodas and other sugary drinks have become the beverage of choice among America's children, as indicated in a USDA report. This report, based on the National Health and Nutrition Examination Survey (NHANES) 1988-94, shows that the daily soft drink intake of children between the ages of 14 and 18 was almost 4 times more than milk intake (0.7 servings of milk versus 2.7 servings of soda). Younger children were also consuming more soft drink than milk. 

And in a study reported by Harvard University School of Public Health (February 2001), soft drinks were listed as the leading source of added sugars in the diet of children. Researchers also found that the odds of becoming obese increased 1.6 times for each additional can or glass of sugar-sweetened soda that kids drank.

There is compelling evidence to show that children who drink large amounts of soda daily are prone to become overweight or obese. That is why it is important for you to pay attention to what your child is drinking and take steps to reduce his or her intake of sodas and other sugar-sweetened beverages to less than one serving per day - down to zero. Offer more milk, water and a limited amount of 100% fruit juice instead.

Copyright 2010 Dorene E. Carter, PhD, RD. All rights reserved. Copying or reprinting the information on this page without written permission of the author is strictly prohibited.

The information provided herein is for education and information services only and is not intended as a substitute for proper, personalized medical attention. 

What Could We Do More To Fight Childhood Obesity?

Childhood obesity is a problem that affects children of all cultural, ethnic and racial persuasion. But some groups are affected more than others. According to the CDC, African American and Hispanic children are more likely to be overweight than children of other racial groups. This is particularly significant in Miami, Florida, where these two groups constitute a large percentage of the population.
Clearly, if we are to reverse this public health epidemic, we must develop strategies to address the unique circumstances that contribute to obesity in these particular groups..
Here are 5 simple things that you can do to keep your child from becoming overweight.

• Keep sodas out of the house. Although fruit juices contain some important nutrients, they are also high in sugar, so limit fruit juice to not more than 1 cup per day. Encourage your child to drink water when thirsty.
• Avoid purchasing foods that contain high fructose corn syrup. This sweetener is the source of a lot of added calories in the foods that children eat. So, it is safe to say that if you cut back on foods that are made with this sweetener, you could be eliminating a lot of the excess calories from your child's diet.
• Limit the amount of fast food that your child eats. Some fast food meals can provide from 50 percent to more than 100 percent of the fat, sugar and sodium that your child needs to eat in one day. 
• Get your child up and moving. Registered dietitians, pediatricians and other health-care professionals recommend that children get at least 60 minutes of exercise most days. This will help to burn calories and prevent unhealthy weight gain. Try to limit the amount of time that your child sits in front of the television or playing video games.
• Set a good example. Let your child see you eating the foods you want him to eat and make regular exercise a family affair.

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Please send us your comments on any topic presented here, or ask a question.

Dr. Dorene E. Carter is a registered dietitian and nutrition consultant, specializing in child health and nutrition, with special emphasis on childhood obesity. Dr. Carter, who earned her PhD in nutrition from the University of California, Berkeley, is CEO of CHANA Project, the Child Health and Nutrition Access Project. To learn more, visit www.dailydietguide.com and www.chanaproject.org.