Cutting out Soda

Part of the Healthy Habits series

help with cutting out soda: Black Tea, Green tea, and Water on a blue flowered tray

Let’s talk about cutting out soda…

We all know cutting out soda is something we should do. Whether diet or regular, soda is filled with ingredients that aren’t doing our health any benefit. It has no nutritional value.

When my kids were small I decided I wouldn’t bring soda into the house on a regular basis. This step really helped with my eventual goal of kicking soda completely to the curb. 

Health Problems Linked to Soda Consumption

  • weight gain
  • poor gut health
  • diabetes
  • decreased immune function

 

Tips for Cutting Out Soda

As with most things, I find that stepwise and gradual is usually better for maintaining healthy habits long-term and as a lifestyle rather than a “sacrifice” or “diet.”

Here are my tips:

  • Before you start cutting out soda, think about what will replace it. You certainly don’t want to trade one bad habit for another.
  • Don’t bring it into your house. This immediately cuts down on the occasions you have access to it. Not having it in your home environment makes it more likely for you to succeed.
  • Once you get the hang of not bringing it into your home, start limiting how much you drink when away from home. Maybe cut that amount down by half for a bit with a plan to move towards no longer drinking it at all.
  • Think of yourself as someone who makes healthy choices – including choosing drinks that are good for your body.

If you are trying to cut out soda, making a commitment to not have it in your home will help with how frequently you have access to it.

What I drink instead of soda:

My favorite soda replacement is my house iced tea. To make it, I brew a mix of plain organic black tea and organic earl grey tea. I also love green tea, particularly jasmine, and lemon or lime infused water. For something special, I’ll make a pitcher of lavender lime iced green tea.

Try this: For 1 week, record every time you drink soda away from home and how much soda you consumed. Make a plan to cut this down by one quarter the next week. Once you are successful with this small step, move to a half, then cut that original amount by three fourths and finally cut soda out completely – yay you!

Looking for a recipe to help you with cutting out soda?

Glass of iced green tea on porch table with pink flower in the background

This Lavender Lime Iced Green Tea is refreshing, very lightly sweetened with honey, and perfect for a warm summer day.

Sources:

Wang QP, Browman D, Herzog H, Neely GG. Non-nutritive sweeteners possess a bacteriostatic effect and alter gut microbiota in mice. PLoS One. 2018 Jul 5;13(7):e0199080. doi: 10.1371/journal.pone.0199080. PMID: 29975731; PMCID: PMC6033410.

Richardson IL, Frese SA. Non-nutritive sweeteners and their impacts on the gut microbiome and host physiology. Front Nutr. 2022 Aug 25;9:988144. doi: 10.3389/fnut.2022.988144. PMID: 36091255; PMCID: PMC9453245.

Malik VS, Li Y, Pan A, De Koning L, Schernhammer E, Willett WC, Hu FB. Long-Term Consumption of Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality in US Adults. Circulation. 2019 Apr 30;139(18):2113-2125. doi: 10.1161/CIRCULATIONAHA.118.037401. PMID: 30882235; PMCID: PMC6488380.

Malik VS, Popkin BM, Bray GA, Després JP, Willett WC, Hu FB. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes Care. 2010 Nov;33(11):2477-83. doi: 10.2337/dc10-1079. Epub 2010 Aug 6. PMID: 20693348; PMCID: PMC2963518.

“Why You Shouldn’t Drink Soda Even If It’s Diet.” Women’s Health Network, Women’s Health Network, 19 Jan. 2022, www.womenshealthnetwork.com/nutrition/why-you-shouldnt-drink-soda-even-if-its-diet/. 

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