Of all the liquids marketed to be consumed by the people of the world, soda is perhaps the most damaging to your health. I know with all the new "energy" drinks being sold, especially to kids, an argument can be made that soda could be in danger of being knocked from its throne at the top of the list. I also realize that alcohol is a beverage that certainly can be and is abused by many. Alcohol for most people, however, is not a problem at the one or two glasses of wine or beer per day level. In fact, it has been shown to possibly have health benefits at those amounts. I plan to discuss both of alcohol and energy drinks in future "small step" articles, but for today soda is in the hot seat!
First, I admit that I have consumed my share of soda in my life. At times, I even drank a lot. It was not easy to stop, but it has been many years, now since I pretty much eliminated soda from my diet. As with so many things, me being nobody special or gifted, if I can do, so can you. What? You say you caught the "pretty much" a sentence or two ago? Guilty as charged! Yes, two or three non-caffeinated root beers a year go down my throat. That is the key to making lifestyle changes. Be reasonable. If you now drink 4 or 5 sodas per week (or day!), and are able to reduce that to 4 or 5 per year, you have indeed succeeded.
What is there to say about soda that is positive? ……………………… Yes, the silence is deafening. Like cigarettes, most everyone knows it is bad for you. Please add something in the comments if you have any good things to attribute to soda. The immense revenues and profits generated by companies that market and sell soda do not count as a positive factor, even if you do happen to own stock in Pepsi or Coca Cola! 
What is there to say about soda that is negative? Lots, but I will try to keep this as short as possible. First and foremost, it is an "empty" beverage nutritionally. It is nothing but water with chemicals and sugar or artificial sweetener added. The rap on soda even 30 or 40 years ago was that it was nothing but useless calories. Now there are many soda choices with artificial sweeteners added to circumvent the calorie issue. But, many studies link diet soda to weight gain! I will discuss artificial sweeteners another time, for now I’ll just say, do not consume them in anything.
When a person drinks soda, they are unfortunately substituting it for other liquids that a healthy body needs. As an elderly lady I knew years ago was fond of saying, "it rots your gut". Maybe she was referring to Coke’s notorious ability to dissolve rusty nuts and bolts, but I like her short and sweet claim anyway. It can also be bad for your teeth.
What is it about soda that is so addicting for so many people? In can be the caffeine. In regular soda it can be the sugar. In diet soda, the artificial sweeteners are chemically addicting. In many people soda is just an acquired habit or taste. Many people drink lots of soda because they are thirsty, and soda gives the impression of quenching that thirst. In fact, its effect on the body is the opposite. You drink a soda, feel that your thirst is quenched, so think "mission accomplished". Your body, however, knows different and a short while later you feel the thirst switch come on again and reach for another soda. People who drink water or other healthier beverages instead of soda are thirsty less often. In my case, because the water content of my food is quite high, I sometimes have to remind myself to drink a glass of water. Water from fruits and vegetables is as good, or better a source of hydration as plain water, but I do try to drink a few glasses of water each day anyway.
So how can you decrease or eliminate soda from your diet? As with many things, it all starts in the mind. Make a plan. Write it down. Tell others close to you about your goal. Decide for yourself that you want to do it and the rest will be easier. For example, you could tell yourself that every time you feel thirst, you will drink a large glass of water and then wait at least 15 minutes before drinking anything else. After the 15 minutes, when the water has had time to hydrate you, it will probably be easier to resist the soda urge. You could also think about the times you most often drink soda and change the routine of those times. Maybe you eat a fast food lunch and get the soda because it is "included" and there seems to be no other choices. Think this through and you might find that even if you are not ready to give up the Big Mac lunch, drinking water instead of the soda is a choice. Yes the soda is included, but so what? If it is less expensive to get the "super value meal" than the burger and fries separately, pay for the meal and leave the soda behind.
As with all other lifestyle and diet changes, decide ahead of time if you want to reduce your soda consumption. If you truly believe that drinking soda has no bad effect on your health, but still want to otherwise improve your lifestyle, diet, or your weight, then look for other places in your life to make changes. Additionally if you make choices for yourself and not only because others want you to do it, you are more likely to be successful.
If you find you have symptoms of withdrawal like headaches, nervousness, or shakes when lowering your soda drinking, then you may have to systematically reduce what you drink in small steps. A cold turkey approach works for some, but definitely not for others. Like reducing salt, small, systematic, steps will probably making reducing your soda intake easier and the end result more likely to be a life-long change.
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Great post Will!
Switching to diet soda can be a hard thing to resist when weaning oneself off of soda. If you switch from sugar or high fructose corn syrup sweetened soda to diet soda you will probably see some fairly rapid weight loss like I did (assuming that the majority of your caloric intake above what your body needs is coming from sweetened soda).
The problem I ran into is that overtime I started bargaining with myself. I’d have thoughts along the lines of “Since I am having a diet coke, its OK for me to have the super jumbo size onion rings.” That kind of thinking puts you right back where you were.
What I work for, as a goal, in my beverage choices is to not drink anything I can’t make at home from scratch. One glance at a soda label’s ingredient list squashes any chance of me drinking that.
Instead I make a lot of my own beverages for times when I want more that just water. By purchasing spices in bulk from a restaurant supply store I love I can make my own chai at home cheaply and it tastes better than soda. Same goes for some of my fruit and vegetable blended drinks.
BTW, I am working on doing the same thing with food I eat. I want to cut out as much laboratory created additives from my food as possible. It’s been surprisingly easy once I accepted the fact that I would be shopping 3-4 times per week instead of making one big run every two weks the way I used to.
Yes, all good comments! I found it interesting that several studies say that the diet soda actually increases the chance of being obese. Maybe it is partly because of the reasoning you suggest. I know that the best way for me to avoid the onion rings is to stay the **** away from the establishments that sell them. I have a weakness for good onion rings.
I find I can avoid shopping several times a week even with my disciplined diet. It just takes a bit more planning. If I lived in a city with shopping within walking distance, I might just find it easier to do as you do and go a few times per week.
-Will
I so agree – I gave up soda when I was pregnant, and never felt any desire to go back. Now when I see others drinking it I wonder why you’d want something so full of chemicals. But then again, what that we eat, drink, or breath ISN’T these days? That’s why I’m here…
Sorry Will, but I think big mac is my only bad habbit. I stopped drinking soda long time ago, I don’t even enjoy it anymore, I prefer though carbonated drinks where there is no sugar, and water is my priority….and rarly I drink coffee, and never add sugar. 1 kg of sugar last us about 8 years, I checked for expiry and there was none, so I kept it, lol. Excellent post, thanks for sharing. Anna
Ah yes, Catherine, we are what we eat, drink, breathe and think. Your Everyday Life Blog is very well put together. Did you take the pictures on your header?
Anna – If a Big Mac is your only bad habit, you are indeed a one in a million girl! And to make 2 lbs of sugar last 8 years… Wow! Someone with your experience and good health habits has a lot to contribute here. So many folks are just trying to get started on the road to where you are. Thanks!
Will its to have a will to do it, lol. Thanks for you comment too. I also wanted to add, it takes two also, me and my husband help each other a lot and encourage healthy stuff and healthy life style, things I don’t see he helps me and things he does not see I help him – team work. We always have someone getting sick in family, so its our motivator too, because we don’t like to get sick, and secondly we don’t like to inconvenience others with our problems, plus we feel good. The bottom line is what you doing is great, and I think many people should consider every single piece of information you provide. Anna
PS hey got mac coupons and have not used one yet and it is close to expiry lol.
Ha – You are a funny girl Anna! Yes teamwork is a great thing. You and your husband are lucky to both be on the same page.
i didnt know soda was that big of a deal because i drink a lot
of soda i drink about one can a day.
You know Richard, in the U.S. the average soda consumption per person is about 20 oz per day or 55 gallons per year. When you consider all of us non soda drinkers, those that do drink it actually consume much more than that. So your one can per day is not so much as you think. Even still if you can get it to one can per week, then one per month, you will be doing your long term health a BIG favor.
What is your take on ice tea? I like ice tea but want it to be healthy…I know too much sugar is bad for you…any suggestions on how to sweeten ice tea, even just a little?
THX
I don’t drink a lot of soda, but when I do, I sometimes don’t even finish drinking it. I think tea is a lot healthier, I drink a lot of green tea.
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Well i have tried to stop drinking soda it is really hard. i consume 2 liters by myself in a days time some times a couple days in a row i drink more than five sodas a day…i recently went to the doctor and she told me to stop drinking soda so now i have quit and it’s only been seven days and about to drive myself insane…i crave one but i just go get water(TRY TO ) and juice instead i know that once i return to college i’m a be back to drinking soda it seems to give me more energy plus i can’t stand the taste of water. i literally will not drink it for months at a time. what can be some substitutes for water because every time i start to drink it i just can’t put it down?
Tanisha, my job is getting people off sugar and addictive foods. Here’s some ideas for you: If it’s diet soda you’re drinking, you should realize studies show artificial sweeteners are addicting, so you could be dealing with a biochemical addiction. You’ll need time to get it out of your system.
Although regular sugared soda is addicting due to the sugar itself, at least it is not associated with neurological problems such as dizziness, headaches, Parkinson’s disease and MS. If it’s sugar you’re craving, try adding something pleasantly bitter to your diet such as green tea (also gives you energy) or cooked leafy greens. The bitter flavor cuts cravings for sugar.
Here are other tips for cutting sugar cravings: http://www.lindaprout.com/articles/Sugarcravings.php
For substitutes, you might try real juice mixed with sparkling water for a fizzy soda effect. I like unsweetened cranberry, sparkling water and stevia (also very low sugar). I also make lots of lemonade with water and stevia.
For the energy boost, pick up a tincture with one or more of the herbs that boost energy: maca, eleuthro, Chinese ginseng, American ginseng, oats, liccorice.
Here are tips for boosting energy without soda:
http://www.lindaprout.com/articles/Boosting_Energy.php
If all this fails, I urge you to learn EFT (emotional freedom technique) a very simple energy medicine process that works really well for breaking habits and even healing health issues. You can learn it for free from the web site: http://www.emofree.com/
Breaking this habit will save you a lot of health problems in the long run. Good luck.
I used to drink lots of soda (because it was cheaper than juice, milk or any healthy beverage mainly), but I’ve since given it up. I started to really feel like I was feeling the effects of all that sugar and caffeine. I now about one or sodas a month, and it makes me feel much better.
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I have made a decision to stop drinking soda today. For the past couple of years I have consumed alot of soda..I think now its about 2 liters a day. And, I know its bad…I work at home so its just something to grab quickly. I guess what made me make a decision was my problems with my teeth. I have noticed that my teeth arent as strong as I thought they were and I sure dont want to be toothless just because i enjoy soda. But, great info you have up there. Really made me think twice for the better.
Great decision Jennifer! Good luck. I have heard that one of the chemicals in many sodas is very bad for your teeth. I know when I was growing up we used to clean badly rusted and frozen nuts and bolts by soaking them overnight in Coke.
I had an elderly lady offer me a soda today. When I thanked her and nicely told her I did not drink soda, she thought I was kidding. Once she understood I was not, she was speechless.
so i am glad i came across this, i have been trying to quit pop for a while but its been hard, i did it once as a joke for lent and i did it but after a while the habit came back like a addict and this time i thnk i drink more then i use to. it is a mind game, more then not i know i can pick up a bottle of water instead of the pop but i go for the pop. i just have to make the move to grab the water instead
thnks again for the post…
Quitting soda is HARD. I mean, most kids in the US are raised on the stuff like it’s water. I’d been off of it for a year, but then I had a “relapse” and started having them occasionally. Let me tell you, it’s great when I’m drinking it, but I definitely feel it afterward. Any yes, you are totally right. Soda does cause weight gain, man, I know!
Okay, I need some help. I believe its time for me to quit drinking soda. I really want to but need some help and came across this site. I drink (No Kidding) 2 to 2 1/2 2 Liters of pop a day. Sometimes 4 or 5 44oz fountain sodas from the gas station. From the time I wake up to the time I go to bed I have a soda in my hand. I have been drinking soda like this for about 3-4 years now. I am packing on the pounds and I just found out that caffeine does the opposite to some woman. It actually drains you. Well well well, there is my problem. No matter how much sleep I get I am always tired! The reason I want to quit is because of feeling like crap all the time, weight gain, and money. Wow I added up what I spent this week alone on pop and it was $57.98. That is ridiculous! Ive tried to quit before. But the withdraws were so bad I couldnt get up from bed. My head hurt so bad and I was seriously shaking badly, I even had the hot flashes.
Please email me with ideas, tips, anything to kick my habit.
Does anyone have any advice for Kristy?
I would suggest slowly weaning yourself off as your intake is quite high and your body seems to be fighting with you when you try to cut back. I am sure Linda Prout could help you. She authored comment #13 above and there is also a link to her site in my sidebar. You need a professional nutritionist to help you. Maybe Linda will comment here again or you can contact her at her website.
Thanks for the head’s up Will. OK this is for Kristy, and anyone else struggling with a soda addiction.
Yes, I agree, daily soda drinking will leading to fatigue. At 2 – 21/2 liters per day, you’re probably headed for some bigger health issues as well.
How to get off the soda. First off, is it diet? regular? caffeinated? You could be suffering an addiction to and withdrawal from caffeine, from the sugar and/or from the Aspartame if diet. Aspartame/Nutrasweet is a wicked addiction to break and you need to detox with the help of some supplements to get this out of your system, which I can help you with if you email me.
If it is the caffeine you are struggling with, I suggest you transition to iced or hot black or green tea, so you can get off the sugar first, then take on the caffeine after.
My recommendation is to cut your soda intake in half, live with that for a week or two, then go cold turkey. If you are drinking diet soda, even small amounts can cause full-blown toxic reactions.
You would really benefit from energy medicine. Find someone who can work with you using EFT or TAT. If you don’t have someone in your area, email me and we can do a TAT session by phone. TAT is particularly effective for addictions and food reactions and I work with people all the time by phone.
And finally, don’t neglect a great substitute for soda: try sparkling water mixed with a couple ounces pomegranate juice or unsweetened cranberry juice with stevia and lo-han.
Will & Linda,
Thank you for your comments. I went 2 days with drinking 1 (2) Liter but then bounced right back to two of them again. I am drinking Mountain Dew and Pepsi. Both regular. Not too sure what you are meaning by EFT or TAT. And I would like to learn more about the energy medicine. As when I did cut my intake in half I was very tired (Felt a lot better) but I could tell that I didnt have my pop in me.
Thanks for all of the ideas!
Kristy – Mountain Dew is a tough one. I guess it is the high caffeine content but I have known a few people who have tried and failed to break that habit. The key is probably to do it with knowledgeable help.
Linda – interesting you should mention that combo. In this summer weather I come home dehydrated even when I drink enough water at work to feel bloated. Almost every day when I get home I drink a very large glass of sparkling water with some pomegranate juice, cut with about 1/2 plain water. Really hits the spot.
Kristy,
EFT and TAT are forms of energy medicine, a form of healing on the rise. I know it could help with the soda addiction; I have used it with clients with sugar and alcohol addictions. I made a point of learning energy medicine when I took off to go sailing and lived in the Med for 6 years – I knew I would not have my usual stash of herbs and supplements as remedies and I don’t use drugs.
Energy medicine is free, easy and you can do it yourself once you learn. It helps to have someone walk you through the first time. I use it for everything from a headache or knee pain to a stomach ache, or rash. I used it on a client with a torn muscle, and it gave her same-day relief when she had been in pain for weeks. I used it with a client with high blood pressure when nutrition didn’t work and her BP dropped in the first week. I have used it on clients with addictions to sugar and alcohol, with insomnia and even challenges around finding work! You can read more on my site by going to “Energy Medicine” or google TAT or EFT.
I just ran across your blog and am very happy to see this information getting out to the public. After having been addicted to Diet Coke for over 20 years and mindlessly thinking I was doing myself a favor, I decided that when the price of soda skyrocketed last year, I was going to quit drinking it and stop supporting this huge beverage giant. It took awhile to wean myself off, but after several months found that I no longer wanted to drink it! I still allow my kids one soda per day, but after they started drinking a nutritional supplement called Soul by Rain Nutrition, they just “forgot” to drink their pop (on most days). I guess having the natural energy found in the supplement was enough for them.
Wow.. I am very glad I came across this website. I’m quite addicted to soda… I drank diet for years, until my husbands aunt enlightened us on how horrible artificial sweeteners are for you.. so I started drinking regular soda (about 3-4 20oz glasses a day). I sit here now drinking a glass.. :/ After much consideration, weight gain, kids telling me not to drink (they are 3 5 and 7) and my husband..who finally gave up telling me I should quit drinking… I believe this is my last 2 liter! I am thinking I will stick to drinking ..first and foremost, water (with lemon!), and also the life water 0 calorie drinks (which are sweetened with the stevia plant). I’ve done my research on stevia side affects, and they seem a lot less potent then other sweeteners.. I am ready to do this, and glad I found this site to just get that extra push I needed..
Thank you!
it’s crazy.. i used to never drink soda until i started dating my boyfriend.. we go to his parents place and there fridge is stacked with every kind of soda.. so i got used to drinking it all the time there and now i am trying to quit. Yesterday (unknowningly) i didn’t have a soda at all and i started getting a very bad headache.. i couldn’t figure out what it was until i realized i didn’t have a soda yet that day. It was so bad i went to get a soda just to make my headache go away. I don’t need soda but for some reason i have been drinking 1 or 2 12 oz bottles a day and i’d really like to quit.. how do i get the headaches to go away?
Good luck Erin! You know I think regular soda is not so hard to give up once you commit to it. At least when compared to nicotine. Or maybe even easier than sweets and french fries!
Dana – Is the soda you are drinking artificially sweetened. If it is, that could be the source of your headaches. Or maybe the caffeine? That I am not sure of. You could head over to Linda Prout’s website and subscribe to her newsletter and email her with that question. She has been kind of quiet online recently, but she is a very knowledgeable nutritionist.
i have not had a soda today and have not had a headache. at lunch i had milk and i feel like the headaches will get smaller. thank you.. now just have to quit sweets
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