The question, "what are the benefits of drinking soda?" is one that is increasingly being asked as more people focus on nutrition and wellness. For many years, soda was simply considered a treat, but its frequent consumption and the associated health risks have become a major public health concern. To provide a complete picture, it's important to differentiate between general carbonated water and sugary soft drinks, as some minor, and often anecdotal, claims are frequently misattributed to sugary soda when they may only apply to the carbonated water component. The overwhelming consensus from major health organizations is that regular sugary soda consumption poses significant health risks that far outweigh any minimal perceived upsides.
The Limited, Anecdotal 'Benefits'
Several isolated and unproven claims have been associated with drinking soda. However, these are largely debunked or have significant caveats that are often ignored. For example, some people believe soda can help with digestion or ease an upset stomach.
Easing an Upset Stomach?
It is a popular home remedy to consume flat soda, usually cola or ginger ale, to soothe an upset stomach or nausea. While some people swear by it, there is no scientific evidence that this practice is effective. Any perceived relief may simply be due to the sugar content, which can provide a temporary energy boost, or the calming effect of sipping a familiar, cool drink. The high sugar and carbonation can actually worsen symptoms for individuals with sensitive stomachs, acid reflux, or other digestive issues. For more severe digestive issues like phytobezoars, a condition where undigested food forms a mass, the acidity of soda may be recommended by a doctor as a remedy, but this is a specific medical use, not a general health benefit.
Temporary Energy Boost from Caffeine
Some sodas contain caffeine, a stimulant that can increase energy and focus. However, the energy is often followed by a crash as the high sugar content causes blood sugar spikes and subsequent dips. Relying on caffeinated soda for an energy boost is not a sustainable or healthy practice, and excessive caffeine intake can lead to anxiety, nausea, and disrupted sleep patterns.
Hydration
Some sources claim that soda can hydrate the body as effectively as water. While soda is mostly water, and thus contributes to fluid intake, it is far from an optimal choice for hydration due to the high sugar and, in some cases, caffeine content. In fact, caffeine acts as a diuretic, potentially counteracting the hydrating effects. Water is always the superior and healthier choice for staying hydrated.
The Significant Health Risks of Sugary Soda
Regular consumption of sugary soda has been consistently linked to a wide range of chronic health problems by authoritative health bodies. These risks stem from the high levels of added sugars, artificial sweeteners, and acids found in these beverages.
Weight Gain and Obesity
Sugary beverages are a major contributor to weight gain and obesity. Liquid calories, particularly from sugar, do not trigger the same satiety signals as calories from solid food, meaning people often consume more total calories without feeling full. This leads to increased overall caloric intake and fat accumulation, especially dangerous visceral fat around the abdomen.
Type 2 Diabetes Risk
Studies consistently show that high intake of sugary drinks drastically increases the risk of developing type 2 diabetes. The massive influx of sugar causes the pancreas to work overtime producing insulin. Over time, cells can become resistant to insulin, leading to elevated blood sugar levels.
Cardiovascular Health Issues
Excessive sugar consumption is a well-established risk factor for heart disease. Regular soda drinking is associated with higher triglycerides and lower levels of beneficial HDL cholesterol. Studies have found a significantly higher risk of heart attack and cardiovascular disease-related death among frequent soda drinkers.
Dental Problems
Both the sugar and the acids (like phosphoric and carbonic acid) in soda are detrimental to oral health. The acids weaken tooth enamel, while the sugar feeds harmful bacteria in the mouth, leading to cavities, decay, and gum disease. Once enamel is eroded, it cannot be regenerated.
Bone Density Concerns
Some colas contain phosphoric acid, which can interfere with calcium absorption and lead to reduced bone mineral density, particularly in women. Swapping out calcium-rich beverages like milk for soda further compounds the problem.
Kidney and Liver Health
High fructose intake from sugary soda can cause the liver to become overloaded, converting the excess fructose into fat. This can contribute to non-alcoholic fatty liver disease. Additionally, studies have linked high cola consumption to an increased risk of chronic kidney disease.
Healthy Alternatives to Sugary Soda
For those seeking a fizzy, flavorful beverage without the negative health impacts, numerous alternatives exist that satisfy the craving for bubbles and taste.
Healthier Alternatives Include:
- Sparkling Water: Plain carbonated water with no added sugar or sweeteners is a calorie-free, hydrating option. Flavored sparkling water with natural essences also provides flavor without the harm. Brands like LaCroix and Bubly are popular choices.
- Infused Water: Add slices of fresh fruit (lemon, lime, berries) or herbs (mint, basil, cucumber) to plain or sparkling water for a refreshing, natural drink.
- Herbal Teas: Both hot and iced unsweetened herbal teas offer a variety of flavors and potential antioxidant benefits, and can be naturally caffeine-free.
- Kombucha: This fermented tea provides probiotics for gut health and comes in many flavors. While it contains some sugar, it's significantly less than traditional soda, and low-sugar varieties are available.
- Homemade Soda: Creating your own herbal soda syrups and mixing them with seltzer or plain sparkling water allows for control over the ingredients and sugar content.
Comparison Table: Sugary Soda vs. Healthy Alternatives
| Feature | Sugary Soda (e.g., Cola) | Flavored Sparkling Water | Plain Water |
|---|---|---|---|
| Added Sugar | Very High | Zero | Zero |
| Calories | High (e.g., 140 per 12 oz) | Zero | Zero |
| Dental Impact | High risk of erosion and decay | Low risk; potential for minor erosion with frequent, highly acidic flavors | No risk |
| Hydration | Inefficient due to sugar/caffeine | Excellent, as hydrating as plain water | The gold standard for hydration |
| Potential Health Risks | Numerous (obesity, diabetes, heart disease, etc.) | Very few | None |
Conclusion
When asking "what are the benefits of drinking soda?" the honest and responsible answer, based on extensive nutritional research, is that there are virtually no health benefits to consuming sugary soda. Any perceived positive effects are typically anecdotal, temporary, or vastly outweighed by the scientifically proven risks to weight, metabolic health, dental health, and major organ systems. For those who enjoy carbonation and flavor, the wisest choice is to switch to healthier alternatives like sparkling water or infused waters. Prioritizing these options over sugary soft drinks is a simple but powerful step towards improving long-term health and well-being. For more information on healthy eating, see the WHO Healthy Diet guidelines.
