You don’t have to be a health nut to know that soda isn’t good for you. 

But is it really all that bad?
 
Is it ok to just have it once in a while? 

And if you’re going to have it, is it better to have the regular ol’ sugar-filled version or the zero calorie “diet” kind?
 
Well, let’s weigh-in on the facts:

Regular soda – as bad as they say?

PROS: 

 
CONS: 
 
●     The sugar! A 12-ounce can of cola has about 8 teaspoons; almost the daily limit as recommended by the American Heart Association

●     Drinking 1-2 cans a day can increase your risk of type 2 diabetes by up to 26%

●     Regular sodas are filled with High Fructose Corn Syrup (HFCS) which is linked to obesity, heart disease and fatty liver disease

Diet soda – is it actually better for you?

PROS:
 
●     It feeds the craving for something sweet without adding extra calories or carbs, if you’re concerned about this

●     Since it’s sugar-free, diabetics can sip without worrying about the direct hit to their insulin and blood sugar levels

 
CONS:  
 
●     While diet soda may be considered ‘safe’ for diabetics, they are far from nutritious.

There is some evidence that the artificial sweeteners in diet soda actually cause you to crave more sugar. 

 When we drink it, our body is expecting sugar. 

 Then when it doesn’t get it, it responds with even more cravings – for sugar! So if you’ve ever had a diet soda and wanted another one right away or something sweet as well, now you know what might be happening.

●     In addition to the cravings, diet soda drinkers tend to gain more weight particularly around their belly. 

 One study:  said that frequent drinkers of diet soda gained up to three times more belly fat than their non-diet soda drinking counterparts.

The verdict on soda 

Neither regular or diet soda are going to improve your health. 

They are literally devoid of any health benefits. 

In fact, both are linked to significant health issues. 

I don’t believe in ever saying NEVER have a certain type of food, but there are things to definitely limit your consumption of and I think soda is one of them.

 
So what should you choose? 
 
 
If you’re sensitive to sugar, then perhaps the diet soda may be your best bet. 

But, if artificial sweeteners wreak havoc on your digestive system, you may want to go with the regular soda instead. 

and if you do plan to go ahead with neither….

What to drink instead?

The healthiest drink you can give your body is plain old water. And while water may not seem as exciting as soda, you can shake it up by adding lemon, lime or berries – or even cucumber and mint for a bit of flavour. 
 
Sparkling waters (sugar free and artificial sweetener free) can also be a great alternative for a soda replacement since they still contain some bubbles and fizz.

For another delicious way to stay hydrated, try this refreshing coconut water based hydrator:

Ingredients
 
3 cups of water (filtered, sparkling or even better – coconut water!)
¼ cup of fresh lemon juice
¼ cup of fresh lime juice
2-3 tbsp of maple syrup or honey (or stevia to taste for a sugar-free alternative)
½ tsp sea salt or ¼ tsp Himalayan pink salt
Ice cubes
 
How to prepare
 
Combine all ingredients well. Then sip throughout the day and enjoy.