Growing Concerns Over Soda and Obesity

A recent study at Cornell University found that children who drank more than 12 ounces of sweetened drinks a day gained up to 2.5 pounds more than those who drank less than 6 ounces. On average, the children who drank more soft drinks were consuming 244 extra calories per day. The children did not compensate for the increased calories by reducing their food intake.

These findings suggest that soda and other sweetened drinks may be a significant factor in the increase of obesity in American children.

The Cornell University study also confirmed that the more sugary drinks children consume, the less likely they are to drink milk. As well as missing out on up to 16 percent of the calcium they require each day, the children who participated in the study were also missing out on phosphorus, protein, magnesium and vitamin A.

To encourage children to drink more milk, the researchers recommend serving milk without offering the alternative of soft drink. They found that when milk was offered at meals without alternative drink choices, the children drank milk 96 percent of the time. However, when milk or soft drinks were offered, the children chose milk only 42 percent of the time.

When soda and fruit juice replace milk or calcium-enriched soy milk in the diet, there is an increased risk of osteoporosis later in life - particularly for girls who, by age 16, have attained 80 percent of peak bone mass. Any shortfall of bone mass at that time is difficult to make up later.

Another issue of concern is high-fructose corn syrup. This fruit-based sugar is used as a sweetener in most soft drinks, bakery goods, ketchup and many other highly-processed foods. It is a cheap ingredient to produce, more so than many other sugars, and is therefore an ingredient in many food products.

Studies now suggest that high-fructose corn syrup is metabolized in the body in such a way that it increases levels of triglycerides (a type of blood fat) and also encourages the body's storage of fat. This is of particular concern to people who have diabetes, especially since high-fructose corn syrup has previously been recommended as an alternative to sugar for diabetics. This recommendation no longer stands.

Natural sources of fructose, however, are not a cause for concern. Fruits and honey contain only small amounts of fructose, especially compared to the levels contained in many processed foods, although fruit juices are more concentrated in fructose.

Allan Borushek, dietitian and author of The CalorieKing Calorie, Fat and Carbohydrate Counter, offers these helpful tips for managing soda consumption:

• Check labels carefully for high-fructose corn syrup levels and only drink fruit juices and other flavored drinks in moderate amounts.
  
  
• Treat soda as a “party food” to be drunk occasionally, not on an everyday basis in place of water.
  
  
• Soda fountains that allow unlimited quantities of soda to be consumed can contribute calories equivalent to eating a whole meal, particularly when cup sizes are extra large. Children need to be supervised by parents to prevent excessive consumption.
  
  
• Don't be tempted to “super size” or “up size” fast-food meals – the savings in dollars can mean double the calories!
  
  
• Buy small-sized cans, cups or bottles of soda or fruit juice, not large sizes. The larger the bottle size, the more that is drunk at one time.
  
  
• Choose diet soda or plain water as a drink.
  
  
• Encourage your school to review any existing policy that allows vending machines for soda (and high-fat snacks) to be installed.
  
  
• Promote good dental health by avoiding soda and sugary drinks where possible. When you do have one of these drinks, drink it through a straw to minimize the impact on your teeth.