When I was a child, my parents let us have soft drinks only on special occasions. I think that was pretty normal in those days. Presently, though, more and more people consume sodas on a daily basis. From 1970‒1997, soda consumption increased by 86%. Obesity increased 112% in that same time period. That doesn’t appear to be a coincidence.

Our bodies don’t recognize sugar in fluids the same as sugar in solid foods. Liquid sugars result in more calories and decreased sensation of satisfaction, which results in more consumption. Sugar increases inflammation, obesity, type 2 diabetes, high blood pressure and heart disease. Soft drinks have been associated with loss of calcium in the body with increased risk of kidney stones. One study found that women who drank one or more sodas a day were twice as likely to develop type 2 diabetes. 

The corn syrup (fructose) in sodas is digested, absorbed and metabolized differently than table sugar (glucose). Fructose increases fat production, and it does not stimulate insulin secretion or enhance the production of leptin — both signal the body to reduce food intake and body weight.

Diet sodas are not the answer, either. Artificially sweetened beverages still increase blood sugar and belly fat. People who drink diet sodas daily have waist size increases that are four times of those who do not drink them. 

It is best to think of both regular and diet sodas as dietary waste. They have few nutrients, if any, and a long list of harmful effects on the body. A healthy alternative might be carbonated water with a splash of fruit juice or unsweetened tea if you want some caffeine. It might be time to go back to having a soda only on special occasions, if ever.