Alternative Ways to Beat Soda Cravings

Soda will make you fat! We have heard that many times but most of us choose to ignore the warnings. Why?

Studies directly link soda, fruit juice (in this case, fruit juices that are not 100% fruit juice), or any type of soft drinks, to weight gain and other health-related concerns such as cardiovascular disease, cancer, osteoporosis, and type 2 diabetes. Irregular stress levels, an inactive lifestyle, and a poor diet also contribute to weight gain and obesity.

And age has no relevance. Despite research universities' claims that sugar intake may not be a single determinant factor in child weight gain, children with high consumption of soft drinks with a large dose of sugar or high-fructose corn syrup still face the risk of developing obesity and other medical conditions.

It doesn't help that soft drink makers flood every advertising platform to entice consumers to either try their product or maintain their caloric intake habits. Research organizations including Centers for Disease Control and Prevention (CDC) have asked beverage makers to add better products to their product line. Despite introducing alternatives, however, these products continue to contain high levels of sugar or sugar-sweetened ingredients.

So, how do we beat our soda cravings and drive ourselves to consume healthier beverages?

Diet Soft Drinks

We could start with diet soft drinks although they should be consumed carefully and in moderation. However, it may not be the best alternative when the body craves for sugar. Although the artificial sweeteners in diet soft drinks contain zero carbohydrates, protein, and fat, studies show that artificial sweeteners, such as aspartame and saccharin, can stimulate the brain in different ways than sugar. It may not be enough to satisfy a full sugar intake as we correlate sugar with energy or mental satisfaction.

Improved Lifestyle

Night owls should also be careful with their soda-drinking habits. Although stress and lifestyle play a rather large role in dieting, it's important to point out that eating three healthy meals a day at appropriate times and at adequate intervals along with a salubrious regimen of exercise will decrease the chance for late night food and beverage consumption.

Soft drinks along with alcohol and coffee, which contains caffeine that can be found in many soft drinks, should not be consumed in the evening, for they affect the body's ability to sleep. The consequences can be bothersome and dangerous. With enough sugar, the body overcompensates and the blood sugar dips below the satisfying level one hopes to achieve. This results in induced hunger just as the body realizes it has low blood sugar and releases hormones such as ghrelin to stimulate appetite. We then find ourselves looking for more to drink and eat regardless of the time.

Water

Weaning off soft drinks altogether is the best choice but do so gradually. And for those who find water plain and boring, follow CDC's suggestions and try sparkling water with a slice of lemon, lime, watermelon, or even with a splash of 100% fruit juice.

Water and diet beverages with artificial sweeteners are the best choices for you and your family. In all practicality, soft drinks should be avoided at all cost.

For the latest information regarding soft drinks and diet drinks, I recommend reading "The Nutrition Source, Sugary Drinks or Diet Drinks: What's the Best Choice?" by Harvard University's School of Public Health.

Source:

http://www.foxnews.com/story/0,2933,162575,00.html
http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-vs-diet-drinks/index.html
http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/r2p_sweetend_beverages.pdf