FOOD OR FAKE: Soda (a breakdown of ingredients in soft drinks)

FOOD OR FAKE: Soda (a breakdown of ingredients in soft drinks)

HIGH FRUCTOSE CORN SYRUP

a 16oz bottle contains 10-15 tsp of sugar in a form that is readily stored as body fat

ARTIFICIAL SWEETENERS

although diet soda gives the illusion of a "healthier option", the chemical sweeteners still spike your insulin, increase cravings, impact your microbiome, and lead to weight gain (and a long list of adverse side effects)

CARBONATED WATER

can exacerbate acid reflux symptoms

PHOSPHORIC ACID

regular consumption of this preservative and flavor enhancer (and industrial rust-remover) is linked to lower bone density and kidney disease

FOOD COLORING

yellow 5, red 40, and caramel color have been connected to increased hyperactivity, behavior disorders, and cancer

CAFFEINE

each person has a bioindividual tolerance for caffeine, but it can stress your adrenal system and is highly addictive (especially when combined with sugar)


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Food or Fake: Soda
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References

Ruanpeng, D., Thongprayoon, C., Cheungpasitporn, W., & Harindhanavudhi, T. (2017). Sugar and artificially sweetened beverages linked to obesity: a systematic review and meta-analysis. QJM : monthly journal of the Association of Physicians, 110(8), 513–520. https://doi.org/10.1093/qjmed/hcx068

Cheungpasitporn, W., Thongprayoon, C., O'Corragain, O. A., Edmonds, P. J., Kittanamongkolchai, W., & Erickson, S. B. (2014). Associations of sugar-sweetened and artificially sweetened soda with chronic kidney disease: a systematic review and meta-analysis. Nephrology (Carlton, Vic.), 19(12), 791–797. https://doi.org/10.1111/nep.12343

Wijarnpreecha, K., Thongprayoon, C., Edmonds, P. J., & Cheungpasitporn, W. (2016). Associations of sugar- and artificially sweetened soda with nonalcoholic fatty liver disease: a systematic review and meta-analysis. QJM : monthly journal of the Association of Physicians, 109(7), 461–466. https://doi.org/10.1093/qjmed/hcv172

Abid, A., Taha, O., Nseir, W., Farah, R., Grosovski, M., & Assy, N. (2009). Soft drink consumption is associated with fatty liver disease independent of metabolic syndrome. Journal of hepatology, 51(5), 918–924. https://doi.org/10.1016/j.jhep.2009.05.033

Choo, V. L., Viguiliouk, E., Blanco Mejia, S., Cozma, A. I., Khan, T. A., Ha, V., Wolever, T., Leiter, L. A., Vuksan, V., Kendall, C., de Souza, R. J., Jenkins, D., & Sievenpiper, J. L. (2018). Food sources of fructose-containing sugars and glycaemic control: systematic review and meta-analysis of controlled intervention studies. BMJ (Clinical research ed.), 363, k4644. https://doi.org/10.1136/bmj.k4644

Takeda, E., Yamamoto, H., Yamanaka-Okumura, H., & Taketani, Y. (2014). Increasing dietary phosphorus intake from food additives: potential for negative impact on bone health. Advances in nutrition (Bethesda, Md.), 5(1), 92–97. https://doi.org/10.3945/an.113.004002

Chen, L., Liu, R., Zhao, Y., & Shi, Z. (2020). High Consumption of Soft Drinks Is Associated with an Increased Risk of Fracture: A 7-Year Follow-Up Study. Nutrients, 12(2), 530. https://doi.org/10.3390/nu12020530

Kremer, P. A., Laughlin, G. A., Shadyab, A. H., Crandall, C. J., Masaki, K., Orchard, T., Snetselaar, L., & LaCroix, A. Z. (2019). Association between soft drink consumption and osteoporotic fractures among postmenopausal women: the Women's Health Initiative. Menopause (New York, N.Y.), 26(11), 1234–1241. https://doi.org/10.1097/GME.0000000000001389

Kobylewski, S., & Jacobson, M. F. (2012). Toxicology of food dyes. International journal of occupational and environmental health, 18(3), 220–246. https://doi.org/10.1179/1077352512Z.00000000034

Saldana, T. M., Basso, O., Darden, R., & Sandler, D. P. (2007). Carbonated beverages and chronic kidney disease. Epidemiology (Cambridge, Mass.), 18(4), 501–506. https://doi.org/10.1097/EDE.0b013e3180646338

Folmer, D. E., Doell, D. L., Lee, H. S., Noonan, G. O., & Carberry, S. E. (2018). A U.S. population dietary exposure assessment for 4-methylimidazole (4-MEI) from foods containing caramel colour and from formation of 4-MEI through the thermal treatment of food. Food additives & contaminants. Part A, Chemistry, analysis, control, exposure & risk assessment, 35(10), 1890–1910. https://doi.org/10.1080/19440049.2018.1508892

Smith, T. J., Wolfson, J. A., Jiao, D., Crupain, M. J., Rangan, U., Sapkota, A., Bleich, S. N., & Nachman, K. E. (2015). Caramel color in soft drinks and exposure to 4-methylimidazole: a quantitative risk assessment. PloS one, 10(2), e0118138. https://doi.org/10.1371/journal.pone.0118138

Bakthavachalu, P., Kannan, S. M., & Qoronfleh, M. W. (2020). Food Color and Autism: A Meta-Analysis. Advances in neurobiology, 24, 481–504. https://doi.org/10.1007/978-3-030-30402-7_15

Hamoui, N., Lord, R. V., Hagen, J. A., Theisen, J., Demeester, T. R., & Crookes, P. F. (2006). Response of the lower esophageal sphincter to gastric distention by carbonated beverages. Journal of gastrointestinal surgery : official journal of the Society for Surgery of the Alimentary Tract, 10(6), 870–877. https://doi.org/10.1016/j.gassur.2005.11.010

Cappelletti, S., Piacentino, D., Sani, G., & Aromatario, M. (2015). Caffeine: cognitive and physical performance enhancer or psychoactive drug?. Current neuropharmacology, 13(1), 71–88. https://doi.org/10.2174/1570159X13666141210215655

Grosso, G., Godos, J., Galvano, F., & Giovannucci, E. L. (2017). Coffee, Caffeine, and Health Outcomes: An Umbrella Review. Annual Review of Nutrition, 37, 131–156. https://pubmed.ncbi.nlm.nih.gov/28826374/

Masi, C., Dinnella, C., Pirastu, N., Prescott, J., & Monteleone, E. (2016). Caffeine metabolism rate influences coffee perception, preferences and intake. Food Quality and Preference, 53, 97–104. https://doi.org/10.1016/j.foodqual.2016.06.002

Schuster, Julius, Ellen S. Mitchell. (2019). More than just caffeine: psychopharmacology of methylxanthine interactions with plant-derived phytochemicals. Progress in Neuro-Psychopharmacology and Biological Psychiatry. Volume 89, 263-274. https://doi.org/10.1016/j.pnpbp.2018.09.005.

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