Eating a nutritious diet is key to feeling your best. While some foods deserve a spot in your weekly rotation, others may be worth swapping completely, like soda. Just a single can contains more added sugar than what is recommended for the entire day, Jason Ewoldt, M.S., R.D.N., a wellness dietitian with Mayo Clinic, previously told Prevention.
In a larger serving, such as a 50-ounce cup, your beverage could contain 100 to 160 grams of sugar. Additionally, soda often contains high fructose corn syrup (which gives it that ultra-sweet taste), a sweetener that has been linked to negative health effects, including fatty liver disease.
Meet the expert: Jason Ewoldt, M.S., R.D.N., a wellness dietitian with Mayo Clinic
Earlier this year, sugary drinks were linked to death (over 333,000 deaths per year!), according to a study published in Nature Medicine. The deaths occurred as a result of conditions like heart disease and type 2 diabetes related to sugar-sweetened beverages, like soda.
As with most things, it’s certainly okay to enjoy soda in moderation. But, experts urge you to avoid the sugar-laden beverage as much as possible. There are numerous alternatives to soda, such as a glass of seltzer flavored with a splash of fruit juice or sodas sweetened with stevia, a natural sweetener.
There is no specific recommendation for total sugar intake as defined by the U.S. Food and Drug Administration (FDA). However, the American Heart Association (AHA) advises men to consume no more than 36 grams of added sugar per day, and women should limit intake to 25 grams per day. Additionally, the Dietary Guidelines for Americans recommends that no more than 10% of daily calories come from added sugars.
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