Soft Drinks: Can They Be Healthy in Moderation?

Some soft drink companies claim that their products can be incorporated into a healthy diet when consumed in moderation. However most health professionals believe that soft drinks contribute to weight gain and cause teeth decay. Let's look at the reasons why:

Soft Drinks are High in Calories

The average soft drink contains eight teaspoons of sugar per 375ml can and more than 13 teaspoons of sugar per 600ml bottle. Given that a person in a healthy weight range should consume approximately 8700kJ (2000cals) of energy per day (2), a 600ml bottle of soft drink comprises a whopping 13.5% of their daily requirements!

Looking at this another way, the following meals contain the same amount of energy as a 375ml can of soft drink:

• A tub of low fat yoghurt, fruit and four low fat cracker biscuits,
• A small tin of tuna and four low fat cracker biscuits, or
• Four pieces of fruit.

Unlike soft drink, these options provide important nutrients such as fibre, vitamins and minerals.

A nutrition information panel for a typical soft drink may look something like this:

Soft drinks are often sold in super size packages at fast food restaurants and movie theatres; so you may be consuming way more than 13.5% of your daily energy requirements from a single serve of soft drink. And when you consume more than your recommended daily energy intake on a regular basis, you gain weight. In fact studies show that adults who drink one or more sugary drinks a day are 27% more likely to be overweight or obese (3).

So next time you are thinking about having a soft drink look at its label: you might be shocked at the number of calories you are about to consume.

Soft Drinks Contain Acid

Let's look at a typical ingredients list for soft drink:

Carbonated water, phosphoric acid, high fructose corn syrup (sugar), colours, flavours, caffeine (1)

The acid in soft drinks is very corrosive, contributing to the erosion of teeth. The outer layer of enamel on the teeth is lost and over time the teeth simply dissolve (4).

Soft Drinks Contain Caffeine

600ml of soft drink contain 78mg of caffeine, which is equivalent to two cups of tea or one cup of strong coffee!

Summary

If you decide to consume soft drink, treat it as a 'sometimes food': it should not replace a nutrient dense snack or meal. If you drink soft drink you should sip it through a straw, brush your teeth afterwards and maintain regular checkups with your dentist. 

If you join a weight loss program at the Wesley Weight Management Clinic, our Dietitians will show you how to incorporate 'sometimes foods' such as soft drinks into a healthy, balanced diet. To book your obligation-free initial assessment with one of our Dietitians call 1800 567 348 or complete our online enquiry form. 

References:

1. Borushek, A. 2008, Calorie King
2. Australian Government 2008, Food Standards Australia New Zealand
3. ABC News 17 October 2009, US Considers Taxing Sugary Drinks
4. Walsh, L.J. 2008, 'Oral Health and Diet' School of Dentistry, The University of Queensland