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."

Don't Let Alcohol Ruin Your Diet

Overview

Alcohol is a source of added calories that may be easily overlooked by dieters. But if you are trying to lose weight, you should know that unrestrained drinking could ruin your diet. Here are a few things to keep in mind:

Calories from Alcohol

Alcohol is a source of energy, which means excessive intake could contribute to unwanted weight gain. Alcohol provides 7 calories per gram. In contrast, carbohydrates (sugar and starch) provide 4 calories per gram and fat provides 9 calories per gram.

Overeating

Alcohol may impair your judgment, which could lead to overeating. So, whether you are enjoying a TGIF social hour with friends, having dinner and cocktails with your coworkers, or sipping a drink at home to relax after a stressful day, you need to be mindful of how much you drink. After a few drinks, those peanuts, pretzels and hors d’oeuvres, or that quart of ice cream in the freezer could begin to look awfully tempting.

Weight Control
There are limited studies that look at the relationship between alcohol consumption, food intake and weight gain. One study that looked at a group of college students found that binge drinking was associated with poor diets, unhealthy weight control and sedentary behavior. The results of another study are more perplexing. The results of this study, which involved over 49,000 women and spanned a period of 12.9 years, showed that women who reported light to moderate alcohol consumption gained less weight and had a lower risk of becoming overweight or obese than nondrinkers. There could be a number of confounding factors that might explain these results, including the fact that this study was based on self-reported data.

What You Can Do to Lose Weight

If you must drink, here a few things that you can do to limit the number of calories you get from alcohol:

• Switch to drinks that have fewer calories
• Stretch your drink with non-caloric mixers, like sparkling water
• Drink less often
• Drink slowly to reduce the number of drinks you consume
• If possible, spend more time in conversation and less time at the bar
• Be prepared to say "No thanks" when offered another drink

Resources

Alcohol use, eating patterns, and weight behaviors 2009 May-June – PubMed result

Alcohol consumption, weight gain, and risk of …[Arch Intern Med. 2010] – PubMed result

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.