In a developing country like ours, the consumption of colas / sodas is dramatically rising due to rapid urbanisation and clever marketing. Did you know that each glass of soda contains 7-10 teaspoons of sugar? Weight loss programs or weight management programs almost always look to eliminating soda completely to keep the calorie intake under check.

A hot slice of pizza or a burger without a soda seems impossible for many today. But besides increasing the risk of weight gain and obesity in both adults and children, soda is bad as:

Teeth are unhappy:
Cola erodes the teeth enamel due to its high acid content. When enamel is worn off, teeth are susceptible to decay and loss of enamel is irreversible.

Risk of type 2 diabetes:
Consuming sugars in large amounts increases the stress on pancreas, thus leading to insulin resistance and eventually diabetes. The risk is increased by 25% with the intake of just 1-2 sodas in a day.

Risk of non alcoholic fatty liver:
Our liver utilizes fructose in sodas to create fat which is accumulated in the liver cells, referred to as non alcoholic fatty liver. This is something similar to people drinking excess alcohol.

Effects similar to heroin:
After 45 mins of sugar consumption the body increases the production of dopamine that stimulates the pleasure centers of the brain, comparable to how heroin works. It increases the person’s urge to drink more.

Risk of heart disease:
Sugary colas have been linked to increased levels of triglycerides, decreased levels of HDL cholesterol (good cholesterol) which all lead to poor heart function.

Weak bones:
Regular consumption of soda drinks are also linked to brittle bones due to phosphoric acid in them that interfere with calcium absorption.

So, though we may enjoy the taste of sodas, we need to restrict them. Concentrate on what you can drink, instead of what you cannot. Here are a few healthy options to sodas:

• flavouring your water with slices of lime, watermelon or cucumber.
• freezing fruit in ice cubes and adding them to your water for extra sweetness
• enjoying a cup of black coffee or tea if you are used to caffeine intake
• trying peppermint, chamomile, lemon balm or other exotic flavours of tea
• freshly squeezed lemonade can brighten up your day
• coconut water can help maintain the electrolyte balance in your body

If you want to enjoy your occasional soda, and keep your weight under check, nutritionists at weight loss centers in Mumbai can give you sound nutrition advice. It’s all about moderation at the end of the day.

Author's Bio: 

Arati Shah is an astute nutritionist having expertise in offering all types nutrition to different individuals and corporate. She is one of the top nutritionists in Mumbai who can also guide one through weight loss programs and corporate wellness programs with same efficacy. She heads the Nutrition team in Mumbai and takes personal interest in every client.

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