Consumption of Sodas:
Classic High Glycemic Index Carbohydrate
Regular soda is a classic example of a
high-glycemic-index carbohydrate. Apart from calories, it has almost no
nutrition, and contains a high level of refined sugar. (See Nutritional
Values in Soda (Comparison), below.)
American Consumption of Soda
- In 2001, Americans spent $61 billion
on sodas. (Source: Center for Science in the Public Interest.)
- Per capita consumption of sodas has
increased almost 500 percent over the past five years.
- 56 percent of 8 year olds consume soft
drinks daily.
- 1 in 3 teenage boys drink at least three
cans of soda a day.
- The number one beverage of children
for breakfast is soda.
- Today boys and girls consume twice as
much soda pop as milk.
- Every day, teenagers get 11 percent
of their calories or 15 teaspoons of sugar from soft drinks.
- In the 1950s a typical bottle of soda
was 6.5 ounces (88 calories), then it grew to 12 oz (160 calories);
now it is 20 ounces (266 calories).
- Teenage boys and girls drink twice as
much soda pop as milk, whereas 20 years ago they drank nearly twice
as much milk as soda. (Source: Center for Science in the Public Interest)
Glycemic Index of Sodas
Regular sodas are packed with simple sugars
that cause a rapid rise in blood glucose levels. They rank as high glycemic
index foods with typical GI values of 90 (Fanta) -136 (Energy Drinks).
Sodas - Predictor of Weight Gain in Children
US researchers have found that the strongest
predictor of weight gain in children aged 11-12 years, is the consumption
of sodas - the classic high-glycemic-index food. Apparently, calories
in liquid form appear to blunt the appetite less than calories in solid
foods. (The Diet Bible, Wills J, 2001)
Table 1. Nutrition
in Regular Soda, Orange Juice, Low Fat Milk
| Per 12oz Serving |
Regular Soda |
Orange Juice |
Milk (1%) |
| Calories, (kcal) |
160 |
168 |
153 |
| Vitamin A, IU |
0 |
291 |
750 |
| Vitamin C, mg |
0 |
146 |
3 |
| Calcium, mg |
0 |
33 |
450 |
| Magnesium, mg |
0 |
36 |
51 |
| Potassium, mg |
0 |
711 |
352 |
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