February 16, 2022
This tweet went viral in May 2019.
A few years ago, this tweet went viral and people freaked out.
Does one bottle of co*ke really contain the same amount of sugar as SIX donuts?
Some quick research on nutrition facts reveals the answer.
One 20oz bottle of Coca-Cola contains 65 grams of sugar. Most donuts contain around 11 grams of sugar. More specifically:
- ? A Krispy Kreme strawberry iced donut = 11 grams of sugar
- ? A Shipley’s chocolate iced donut with sprinkles = 11 grams of sugar
- ? A Dunkin’ Donuts glazed donut = 13 grams of sugar
We’ll use one of the first two examples. If you do the math, six of those donuts would equal 66 grams of sugar, just one gram more than the soda!
To be fair, this message is a bit oversimplfied. Of course, we have to take into consideration factors like calories, saturated fats and nutrient content. One bottle of co*ke and six donuts are not exactly an equal exchange. Although the graphic is a bit misleading at first glance, it does raise valid health concerns. The message here is not, “You should eat more donuts.” We’re not saying that donuts are healthy. Rather, it is to be aware of how sneaky sugar, especially added sugar, can be.
Food for Thought
Sugar tastes great, we can all acknowledge that. But is the taste worth the consequences? According to both the American Heart Association and The Sugar Association, sugar-sweetened beverages are the leading sources of added sugars in Americans’ diets, 25% being soft drinks specifically. Added sugars are different than natural sugars, and are the type you want to avoid. Naturally occurring sugars are found in foods such as fruit and milk, while added sugars are just that, added, during the preparation process. You can read more about the difference here.
The Dietary Guidelines for Americans caps the recommended daily intake of added sugar at 10%. One of the major downsides of sugar is weight gain, especially belly fat accumulation. Excess sugar causes weight gain, and even obesity, because the simple sugar fructose doesn’t lower the hunger hormone ghrelin or stimulate fullness the same way that glucose, the complex sugar, does. In addition, your liver is the only place in your body that can metabolizes fructose, so the more you ingest in your soda, the higher your risk of developing fatty liver disease.
Too much sugar can also lead to insulin resistance, Type 2 diabetes, tooth decay, high blood pressure and even cancer. This study of more than 100,000 participants found that consumption of sugary drinks was significantly associated with the risk of overall cancer.
On top of all that, studies indicate that sugar may be addictive, as it shares certain characteristics with addictive substances, like dopamine release into the brain. This makes reducing your sugar intake challenging, but not impossible.
The Good News
The first step to cutting back is figuring our how much sugar you’re consuming on a daily basis. These days, food manufacturers are required to include that information on nutrition labels, so it’s easy. Next, consider replacing sugary sodas with naturally sweetened alternatives, like carbonated water, unsweetened tea, coconut water, smoothies, etc.
Keep in mind, managing your sugar intake is only one part of a healthy diet. If you want to learn more about making healthy choices, contact Coryell Health Ideal Protein Health Coach Mardi Mason by calling (254) 404-2556 or emailing weightloss@coryellhealthb.wpengine.com. Next time you want a co*ke, we encourage you to think about how many donuts it will cost you.
FAQs
Insulin, which has become elevated in response to the high level of surge intake for the co*ke, will beginning to lower blood sugar levels resulting in a sugar crash (hypoglycemia). As you become hypoglycemic you may become irritable and/or sluggish.
Is one soda a day bad for you? ›
Even one or two colas a day could increase your risk of type 2 diabetes by more than 20%. Sugar intake is linked to high blood pressure, high cholesterol, and excess fat, all of which increase the risk of heart disease. Colas and other sugary drinks have been linked to an increased risk of pancreatic cancer.
How many sodas a week is okay? ›
“One can of soda contains about 10 teaspoons of added sugar. Most public health organizations recommend sticking to under 12 ounces of sugar-sweetened beverages per week , which is equivalent to 1 can of soda per week.”
How does soda affect your body? ›
Drinking sugary soft drinks has been linked to obesity, type 2 diabetes, weight gain, fatty liver disease and an increased risk of heart disease and cancer. What's more, the sugar and acid in soda can do a double whammy on your smile. Regular soda is packed with sugar.
What are the symptoms of too much sugar? ›
What does high sugar feel like? Excessive blood sugar levels can cause symptoms including headaches, weariness, blurred vision, increased thirst, and frequent urination. Severe instances may result in symptoms such as nausea, vomiting, and disorientation, which may suggest a medical emergency.
What are the side effects of sugary soda? ›
Frequently drinking sugar-sweetened beverages is associated with weight gain, obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay and cavities, and gout, a type of arthritis.
Is Sprite healthier than co*ke? ›
Sorry, there isn't a “healthiest” soda when it comes to the traditional soft drink. Pepsi, Coca-Cola, Sprite, Mountain Dew – whatever your preference, a similar-sized soda will have around the same sugar and caffeine content.
Is soda worse than alcohol? ›
As far as toxicity is concerned, alcohol has more troubling implications on your health than soft drinks. When you ingest a particular food or drink, it raises the level of sugar in your blood. This is the glycaemic index and a score between 0-100 is ascribed to all foods and drinks according to the sugar boost.
Is zero sugar soda bad for you? ›
Can sugar-free drinks hurt your heart health? Yes. Although they may be lower in calories than sugary drinks like regular sodas, they still contain a large amount of caffeine, which can raise your blood pressure and put stress on your cardiovascular system.
What can I drink instead of soda? ›
Good alternatives to soda that have soda-like qualities without the adverse effects include:
- Kombucha.
- Iced tea or hot tea.
- Sparkling water.
- Sparkling lemonade.
- Freshly squeezed lemonade.
- Maple water.
- Water infusions with fruit and herbs for flavor.
- Mineral water.
Additionally, drinking too much soda can lead to dehydration, as soda can have a diuretic effect that can cause you to lose water and electrolytes. This can lead to symptoms such as dry mouth, fatigue, and headache. Finally, soda is also acidic, which can erode your tooth enamel and cause dental problems over time.
What are the symptoms of too much soda? ›
Symptoms of Too Much Soda
Indigestion, inflammation, nausea, diarrhea and bloating caused by high amounts of sugar or artificial sweeteners. Increased urine output and dehydration due to caffeine and sugar. Mood swings, feeling weak, shakey and hungry due to blood sugar fluctuations.
What happens when you quit soda? ›
“Cutting soda out of your diet not only lowers your risk for weight gain, but may help you actually lose weight as well,” says Dr. Rodriguez-Lopez. Opting out of that 12 ounce can of soda saves about 140 calories and 32 grams of sugar.
What soda does to your stomach? ›
So, what does soda do to your stomach? The most notable consequences are as follows: Stomach pain from carbonation: It's common to feel sharp stomach pain after drinking soda due to the carbonation: which causes a buildup of gas and leads to bloating, cramping, and discomfort.
How quickly does soda affect blood sugar? ›
Half an hour after finishing a can of soft drink, your blood sugar has spiked. So you're probably feeling pretty good. Your cells have plenty of energy, more than they need.
What causes a crash after eating sugar? ›
But when your blood sugar increases very steeply after eating, your body can release too much insulin, making your blood sugar plummet below normal levels. This is technically referred to as postprandial hypoglycemia or reactive hypoglycemia, but it's commonly called a blood sugar 'crash'.
Is soda bad for high blood sugar? ›
People who consume sugary drinks regularly—1 to 2 cans a day or more—have a 26% greater risk of developing type 2 diabetes than people who rarely have such drinks. [17] Risks are even greater in young adults and Asians.
Will cutting out soda lower blood sugar? ›
By ditching soda, you will cut back on your overall added sugar consumption and have fewer sugar cravings, which benefits both your blood sugar levels and your waistline. Too much sugar can wreak havoc on the immune system. For one, added sugar consumption may lead to weight gain over time.
This tweet went viral in May 2019.