How Much Soda is Too Much Soda?

The American Heart Association recommends that women limit their sugar intake to 100 calories per day or 25 grams. Men should consume 150 calories per day, or approximately 37 grams of sugar.

This means that the top soda brands will give you more than your daily allowance in one can. This is in addition to all other sugars you may be consuming throughout the day.

How much soda is too many? According to the American Heart Association (AHA), if you drink soda regularly, it is considered excessive soda. What are the health effects of sugar overload?

We’ll be looking at some of the signs you might have to quit drinking soda, including diet soda. These side effects can be a sign that you need to change your soda habits.

Too Much Soda: 7 Side Effects

1. Increased Sugar Consumption

Sugar cravings increase with sugar intake. Sugar has a powerful impact on the brain. The U.S. National Institute on Drug Abuse states that sugar has a similar effect on the brain’s reward centre to drugs like cocaine or alcohol.

Your brain releases hormones and chemicals when it processes sugar, such a bite from an apple or a drink from a can. Your brain thinks you are getting nutrition and energy.

This is what happens with the apple. Apples are rich in fiber and other nutrients, which satisfy your food cravings while slowing down your digestion process to slowly absorb the sugar.

But soda is like releasing a flood of sugar. It rushes into your system at once. You will experience the sugar crash, as well as the energy spikes you are familiar with. Without fiber and other nutrients to slow absorb all that sugar slowly, most of it goes to waste as extra calories.

Your brain is confused because it expects to feel satisfied and full, but it didn’t. This leads to more sugar cravings, and so the cycle goes on.

This effect is not limited to sugar. Artificial sweeteners, although they aren’t sugary, taste sugary and trick your brain into believing it’s about for an energy surge. If your brain doesn’t get what it expected, it can cause it to crave the sugar it was replacing.

2. Weight Gain

Your body requires insulin to manage the high levels of glucose from soda cans. This insulin boost helps to convert these extra calories into fat.

Leptin resistance is also a result of high insulin levels. This hormone signals your brain to stop eating and tells you to stop. 9 Sugar confuses your brain’s signals. Your brain doesn’t tell you to stop.

Liquid sugar calories are easier to consume than regular sugar calories. To get the same sugar in a can of soda, you would need to consume 3-4 donuts.

This causes you to consume far more calories than you need, which is then converted into fat storage. This can make it more difficult to maintain healthy eating habits and behavior.

3. Higher Sweet Tolerance

Your brain’s ability to tolerate sweetness can be affected by high levels of sugar and artificial sweeteners. Simply put, the more sugar that you consume, the more sugar your brain needs to satisfy sugar cravings. Your brain will need more sugar to achieve the same results as any other addiction.

This can be harmful in many ways. It leads to more sugar cravings and higher sugar calories. It also decreases the appeal of low-sugar, high-nutrition foods such as fruit.

A bowl of strawberries might be the perfect sweetener for someone who doesn’t consume a lot of sugar. You might not find the strawberries sweet enough if you eat a lot of sugar.

This sugar preference makes it more likely that you will choose high-sugar food. This means that you get less of the important nutrients your body needs to be healthy.

4. Poor Gut Health

Unlike OLIPOP and other soda companies, they don’t partner with microbiome experts or spend years creating a gut-healthy beverage. Look closely at the back labels of leading soda brands to see a lot of sugar, food coloring, artificial ingredients.

These non-nutritive substances do little to support healthy bacteria in your gut. Your gut can have a huge impact on everything, from your immune system to your digestion to cognitive function. High sugar levels can lead to intestinal inflammation, which can increase your chances of infection and illness.

Artificial sweeteners don’t do any better. Artificial sweeteners, like sugar, can affect your gut microbiota. This can lead to glucose intolerance. This can increase your risk for several metabolic health issues. The most common artificial sweeteners in sodas are saccharin and neotame as well as acesulfame K and sucralose. They can alter your gut microbiota.

5. Caffeine side effects include dehydration, headaches, difficulty sleeping, and other symptoms.

Caffeine, another ingredient in soda cans, can have unwanted side effects such as increased risk of dehydration and elevated heart rate. It can also cause anxiety, headaches, insomnia, and even hypertension. Drinking too many sodas or other high-caffeine drinks can cause jitteriness or make you feel like your heart will explode.

If you don’t drink enough water to supplement your soda, you could experience fatigue, headaches, and other symptoms of dehydration. It takes caffeine five to seven hours for it to leave your body.

6. Trips to the Dentist

Sugar is bad for your teeth, as your dentist will likely have told you many times. Sugar can linger on your gums and teeth, which allows bacteria to grow. This can lead to tooth and gum decay.

This can cause painful cavities and worsening conditions such as gum disease. While a little soda is okay, regular sugar intake could lead to frequent visits to the dentist to have another cavity filled.

7. An increase in health concerns

Most concerning, however, is the strong correlation between high-sugar drinks like soda and serious health outcomes. Sugar intake increases your risk for type 2 diabetes, hypertension, stroke, kidney disease, and heart disease. Sugar has many adverse effects, including on your liver, your joints, and your skin.

It is also important to note that diet soda does not reduce your risk of many of these health issues. Research shows that diet soda has a higher risk than regular soda.

This 19-year study of over 450,000 people in Europe is an example. Researchers discovered that people who drank sugar-sweetened and artificially sweetened sodas had a higher chance of dying than those who didn’t.


Glass bottles were traditionally the preferred packaging option for carbonated beverages. Glass bottles are still popular today for many reasons, including to improve brand image and to prolong shelf life. Although there are some drawbacks, such as weight and brittleness, excellent retention of gas can be achieved if effective closures are properly applied. It is also effective in reducing oxygen ingress. Glass allows light ingress to the product, which can cause damage and decrease shelf life.

For carbonated beverages, cans are widely used. Cans are made of two pieces of aluminum. The body is created by “drawing and wall-ironing”, and the can ends are applied after filling. Most cans come pre-printed. Data relating to product durability and traceability are usually applied immediately after filling.

Cans offer the greatest protection for carbonated products if the can ends are properly applied and there are steps to minimize the risk of corrosion.

Most carbonated products are packaged in PET containers. PET bottles can be made in two stages. Preforms are created by an injection molding operation using the appropriate amount of plastic. Preforms also include the neck finish and screw thread. The preforms can be stored and used again later. This creates the final bottle shape.

Small bottles are typically 15-25g in weight. However, many manufacturers work to reduce the bottle weight to less than 12g. Then they rely on the pressure of the carbonated beverage for mechanical strength.

The shelf life of PET carbonated drinks is less than that of products in glass or cans. This is because of the loss in CO2 through the container walls. A typical PET bottle of 2 l and 43g can lose between 15-16% of its gas within 8 weeks. This loss could occur in as little as 6 weeks for a 250ml PET bottle. You can further reduce CO2 loss by including in the PET, at a premium price, other polymers that have better gas retention properties. With corresponding product degradation, oxygen ingress may also be possible.

Closures for carbonated products can be made of metal or plastic, but all have tamper evident. Metal closures are usually made from aluminum because it is malleable, while PET bottle closures are made of high density polyester (HDPE).

Metal caps are preferred because of the possibility of minor variations in molding due to glass bottle production. Caps with no screw thread are applied to tops of bottles and, using a rotating chuck of the capping machine to make them fit the exact profile for each screw thread. The plastic sealant is added to the cap during manufacturing to create a gas-tight seal. This sealant protects the cap from corrosion caused by ingredients.

Plastic caps are often moulded to exact specifications because PET bottles have tighter manufacturing tolerances.

A small number of severe injuries were caused by explosively released closures on carbonated beverages. These closed bottles have become missiles. Modern bottle moulds have vertical slots in the screw threads that are used to attach closures. This allows for the release of excess gas pressure while the closure is attached to the container. An explosive cap release can therefore be avoided.

Carbonation is the addition of carbon0_ gasoline to a drink. gives sparkle, tanginess, and prevents spoilage. The liquid has been chilled and poured into an enclosed containing carbon dioxide under pressure. Gas absorption is maximized by increasing pressure and decreasing temperature. Carbonated beverages do not require pasteurization.Soft drinks, sparkling water, and carbonated wine are examples of carbonated beverages. They have many of the same characteristics as fermented sparkling wines, but are less expensive to make. The 17th century saw Europeans attempt to duplicate the naturally effervescent spring waters. They were particularly interested in their therapeutic properties.

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