healthy diet

22 Reasons to Stop Drinking Soda

Elizabeth Lang — Wed, 21 Dec 2011 11:36:40 +0000

We all know that drinking soda isn't good for us. We know that it would be better for our health if instead we drank [insert pretty much any other beverage choice here — even beer!]. But there's just something about soda that keeps drawing us back. Whether you call it "soda," "pop," "soda pop," "Coke," or something else entirely, it's a good idea to stop drinking it once and for all. Here's why.

Financial Reasons to Stop Drinking Soda

If saving money motivates you to kick a bad habit, here are the top three financial reasons to quit drinking soda.

1. The out of pocket cost of drinking pop adds up.

The average American drinks 216 liters (that's 7304 ounces, or about 365 20-ounce bottles) a year. If you purchased your soda only at a vending machine, that's about $550/ year. If, instead, you put this into a retirement account for 30 years at a 7% interest rate compounded annually, you'd have about $60,000. Even if you buy your soda at the grocery store for 40 cents a can, that's still $243 per year and over $26,000 over 30 years.

2. You'll make poorer financial decisions by drinking diet soda.

A research study looking at decision making after drinking soda found that "The sugar-free soda drinkers were more likely to choose the immediate reward, even though it was less money and not the best overall decision. "

3. The long term health consequences lead to high medical expenses.

I've listed numerous health reasons to not drink soda pop below — if you have even one of these health problems because of (or it's exacerbated by) drinking soda, your long-term medical costs will skyrocket. (See also: 5 Places to Check Out Medical Care for the Uninsured)

Health Reasons to Stop Drinking Soda

Here are just a few of the scientifically researched reasons to kick the habit.

4. Soda increases your blood pressure.

A March 2011 study links soda consumption to higher blood pressure.

5. Soda destroys your teeth.

In case your dentist hadn't told you, between the sugar and the acidity, pop is terrible for your teeth.

6. It contains an ingredient banned in over 100 countries.

About 10% of soda flavors contain BVO, or brominated vegetable oil, which is banned by the World Health organization and 100 countries.

7. It makes you fat.

Calories from drinks including soda make up over 20% of the total daily calories consumed by Americans, according to a 2004 article in the American Journal of Preventive Medicine (as cited by WebMD).

8. It may lead to diabetes.

Non-diet soft drinks contribute to the onset of type 2 diabetes. Even if you drink diet, you may not be in the clear (see the study published by the American Heart Association discussed below).

9. It may lead to heart disease.

According to a study published by the American Heart Association, "Drinking as little as one can of soda a day — regular or diet — is associated with a 48% increased risk of metabolic syndrome, a key predecessor of heart disease and diabetes."

10. Soda consumption is linked to osteoporosis.

While researchers aren't sure of the precise reason, people who drink pop are more likely to have osteoporosis.

11. Drinking cola can increase your risk of kidney stones.

A study published in Epidemiology found that "Drinking 2 or more colas per day was associated with increased risk of chronic kidney disease."

12. Soda can cause heartburn.

It shouldn't surprise you that highly acidic sodas can lead to heartburn.

13. It's linked with liver problems.

A study found that people with liver problems are also more likely to drink soda.

14. Your soda likely either contains aspartame or high fructose corn syrup.

If you drink diet soda, your pop has some sort of artificial sweetener. If you drink full-calorie soda, chances are it has high fructose corn syrup. There are long debates about these ingredients and studies are not entirely conclusive, but both ingredients are artificial and are likely not good for you.

Environmental Reasons to Stop Drinking Soda

Recycling your pop can or bottle isn't enough to prevent harm to the environment, as soda destroys the planet in numerous other ways.

15. It can take up to 132 gallons of water to produce a 2-liter bottle of soda.

The 132 gallon/2-liter bottle figure includes the water it takes to grow ingredients, and according to a Wall Street Journal article, Coke says that it takes about 1 gallon to make a 2-liter bottle. Chances are the number is somewhere in between. Either way, that's a lot of water.

16. That water has to come from somewhere.

Since a Coca-Cola plant was opened in northern India, the water levels have fallen 18 feet in the surrounding area, and the plant was blamed for it.

17. And the ingredients in the soda have to go somewhere.

According to a German report, the artificial ingredients in soda don't get fully removed by sewage treatment facilities, and those ingredients may end up downstream and even in our drinking water.

18. Be it glass, aluminum, or plastic, all bottles have their environmental costs.

Glass bottles, even if reused, take a lot more fuel to transport. Aluminum cans are only partially recycled, and the mining of aluminum has horrific environmental consequences. And just like bottled water, plastic bottled soda requires an enormous amount of oil to produce.

19. Transportation of soda pop requires a lot of fuel.

Exact figures about how much fuel it takes to transport soda are not evident — but that soda has to get from the factory to the store to your house somehow. And that requires a lot of fuel.

Social Reasons to Stop Drinking Soda

And if the financial, environmental, and health reasons weren't enough to convince you to give up soda, these social reasons may be strong enough for you to make a new resolution.

20. In some countries, soda contains pesticides.

You might consider this a health or environmental reason, but it seems to me that it's socially completely unjust to produce a healthier product for some countries than others. The Center for Science and the Environment found "high levels of toxic pesticides and insecticides, high enough to cause cancer, damage to the nervous and reproductive systems, birth defects and severe disruption of the immune system" in soda manufactured by Coke and Pepsi in India.

21. The rest of the world doesn't drink much soda.

Take a look at this soft drink consumption chart. Ireland is the next lowest soda-consuming country, and they consume roughly half the amount that Americans do.

22. It's just not that cool.

While I have no hard data to back it up, it seems that drinking pop has lost the "cool" factor it tries so hard to market. I asked several friends why they drink soda, and their responses included "for the caffeine," "I like the taste," and "it's the cheapest drink on the menu at restaurants." None of them thought that drinking soda was particularly cool and instead pointed to numerous other drinks that have a much cooler image: tea, coffee, probiotic drinks, and kombucha.

Soda Alternatives

So if you stop drinking soda, what should you drink instead?

Tap water is most cost-conscious and healthiest choice that has the least environmental and social impact. Make it easier to drink by drinking from an eco-friendly water bottle. (I prefer stainless steel water bottles or glass water bottles.) I also like to add a few slices of orange, lemon, or fresh mint leaves to my tap water for a tasty alternative.

If tap water isn't your thing here are some better options depending on the time of day:

If you're looking for a morning caffeinated substitute, try coffee or tea.
At lunch time, try homemade lemonade or iced tea.
In the afternoon, decaf tea or freshly squeezed or locally sourced fruit juices are delicious.
In the evening, why not opt for a cheap beer or a glass of wine? (But remember to drink responsibly.)

Do you drink soda? What would convince you to give it up?

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This article is from Elizabeth Lang of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Getting Whole-Grain Nutrition

Lars Peterson — Fri, 29 Jul 2011 10:24:12 +0000

Among the key recommendations in the USDA's latest Dietary Guidelines for Americans is eating more whole grains and fewer refined grains. According to the guidelines, Americans should consume six ounces of grains each day (about six slices of bread), at least half of which should be from whole grains like whole-wheat bread, oatmeal, and brown rice. (See also: Eating Frugally With MyPlate)

Ensuring that you're actually getting all the nutrients you need from grains, however, isn't always straightforward.

When you reach for your next loaf of bread or other grain-based product, look for "whole wheat" or "whole grain" on the label. Both mean that the flour used in the product was ground from all three parts of the grain — the bran or shell (fiber), the endosperm (carbohydrates), and the germ (B vitamins, Omega fatty acids, minerals).

But while labeling rules for "whole wheat" bread and pasta are strict, and only whole wheat flour can be used in those products, that's not true for "whole grains." To qualify for the label, the whole grains in the product must make up 51% or more of the product's entire weight. As a result, many "whole grain" products contain both whole and refined grains. Check the ingredient list and look for whole grain at or near the top of the list.

Those refined grains, meanwhile, are just made from a grain's starchy endosperm. Products made with refined grains such as white flour and white rice should be avoided, as they typically contain greater amounts of fat and sugar than products made from whole grains. Worse, the refining process strips away many of the vitamins and minerals found in whole grains such as the B vitamins, iron, and magnesium, plus most of the fiber.

And then there's the matter of enriched grains. To claw back some of the goodness lost in refining and to fight several nutrition-related diseases, in 1943 the federal government began requiring that refined flour and white rice be enriched with thiamin, along with riboflavin, niacin, and iron. In 1998, folic acid was added to the mix. When the label says enriched, it means that these five nutrients have been added in order to help people avoid severe deficiencies, which can cause birth defects, comas, and even, in some cases, death. Since folic acid enrichment began in the United States, for example, there has been a 25% decrease in neural tube birth defects.

While grain enrichment has almost eliminated diseases and dramatically reduced certain birth defects, the USDA is still encouraging Americans to reduce their intake of enriched refined grains. Whole grains not only contain those five essential nutrients, in almost the same amounts as enriched refined grains do, but they also provide much more. So shoot for making at least 50% of your daily grain intake whole grains, and reap the health benefits.

This article is from Lars Peterson of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

Ready-to-Eat Meals for Weight Loss: Can They Fit into Your Food Budget?

Debbie Dragon — Fri, 14 Jan 2011 14:00:09 +0000

As each new year approaches, millions of people resolve to lose weight or get into shape. Gyms, fat camps, and diet programs all experience a surge of new customers during January and February. If you have considered joining a diet program that provides ready-to-eat meals, like Nutrisystem, but thought the costs of the program were too great to justify joining, here's what you need to know.

The Average Cost of Groceries

It's hard to pinpoint how much everyone pays for groceries, because there are a number of factors to consider — the number of people in your family, the ages of each family member, and any special dietary needs.

The U.S. Department of Labor creates an annual Consumer Expenditure Survey, which shows the average amount of money spent by consumers in various types of households, including annual food expenses:

According to 2009 data, a single person spends an average of $4,352 per year or about $84 per week on food. This includes both food eaten at home and food purchased from restaurants or take out facilities.
A couple without children spends $6,906 per year, or $132 a week.
A couple with children (although it doesn't specify how many children) spends an average of $9,369 per year, or $180 per week.
A single parent with children (again, it does not specify number of children) spends an average of $5,348, or $102 per week.

The Average Cost of Nutrisystem

Nutrisystem (one of the leading weight-loss programs with ready-to-eat meals) costs about $11 a day for the basic four-week (28-day) program. This is equivalent to about $77 per week for the program, but you also need to add in the cost of your fruits and vegetables and additional dairy and/or protein servings. Based on my own experience, I spend at most another $2 per day for additional grocery items (skim milk, fresh fruits and vegetables, yogurt, meats, etc.) with my Nutrisystem meals. (You can read more about my personal Nutrisystem experiences on HealthyTheory.com.)

Does Nutrisystem Fit into Your Existing Food Budget?

For a single person on Nutrisystem, this puts your total food bill at $91 a week, ($77 per week for Nutrisystem and $14 per week for the add-on groceries), or $4,732 annually. Compared to the single person's grocery expenses from the U.S. Department of Labor survey, doing Nutrisystem for a year will cost you about $380 more.

If you look at Nutrisystem as a temporary solution to losing weight, which will be followed by healthier eating in general (and therefore a lower weekly food budget ongoing), the costs may be easier to justify.

It gets a little harder to compare the expenses between Nutrisystem and groceries for households with more than one person and/or households containing children. For example, if a family is spending $180 a week on food before Nutrisystem, they're not likely to immediately start spending $84 a week less (the average amount a single person spends) on groceries simply because one person decides to start Nutrisystem. Most people will buy the same amount of food they've always purchased for their family even when one is eating the majority of their meals through Nutrisystem and supplementing with a few add-on grocery items. This can increase your food budget beyond your means, but for individuals who really want to use Nutrisystem to lose weight, you can make a few minor modifications to work the cost of a ready-to-eat diet program into your budget.

With one person eating the majority of his or her meals through the diet program, grocery shopping should involve purchasing smaller quantities of food. When making your grocery list, keep in mind you are feeding one person less while he or she is on Nutrisystem. You can buy smaller packages of meat, less bread, less cereal, less snacks, etc.

The family could also help support the individual on the weight loss program by skipping some of the take-out and restaurant meals consumed, which will greatly reduce your weekly food budget.

It appears that for many families, a weight-loss program with ready-to-eat meals that cost about $11 per day can fit into your existing food budget — but it may take a little effort to reduce the food expenses for the rest of the family.

Disclosure: I received free Nutrisystem meals for review, but the views expressed in this blog post are my own.

This article is from Debbie Dragon of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: