White poison

Take a glass and fill it with 10 spoonfuls of granulated sugar. No, you’re not going to make a cake, this is a visual exercise. I want you to imagine yourself “drinking” the sugar like you would a glass of water.

Each 12-ounce serving of soda contains the equivalent of 10 or more teaspoons of sugar (mostly in the form of high fructose corn syrup).

The thought of eating this much sugar at one time is sickening, yet every time you or your children drink a soda, this is the amount of sugar you get. If you order the large sizes often available at convenience stores and fast-food restaurants you can take in two or three times this amount in one sitting. 

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The World Health Organization (WHO) has recommended that people limit added sugar to 10 percent or less of their daily calorie consumption. For example, an average adult who consumes 2,000 calories a day should limit himself to 10 teaspoons of added sugar. That’s the amount found in one average 12-ounce soft drink. We get sugar from many other sources of food throughout the day—pancakes, breakfast cereals, sweetbreads, candy, snack cakes, etc. 

When people fill up on soft drinks they tend to eat less of the foods that supply essential nutrients. Studies show that children who consume more than 16 ounces of sweetened beverages per day have lower intakes of calcium, magnesium, zinc, vitamin A, and other nutrients, which increases the risk of developing nutrient deficiencies.

Soft drinks promote cavities because they bathe the teeth in sugar water, weakening the enamel and encouraging bacteria growth. A recent large study of young children in Iowa found that soda consumption was the strongest predictor of dental cavities.1

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In a study on bone mass development in girls, researchers found that soft drink consumption was associated with lower bone mass.2 Girls build 92 percent of their bone mass by After three years those who reduced their consumption to less than half of their customary levels were one-third less likely to experience a recurrence of stones.4

Sodas and fruit drinks are popular, in part, because they taste good. Water, a much healthier alternative, is considered by many to be too bland. Many people have been so conditioned to drink flavored beverages that they don’t like to drink water. 

Children particularly prefer beverages of one sort or another to comparatively tasteless water. Some health specialists recommend unsweetened herbal teas or even seltzer water, but what kid is going to willingly drink these?

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