DR. PONDER: Be S.A.F.E. with those sodas you're drinking

For years, I’ve been working to raise public awareness about the role of soft drinks and their connection with obesity and diabetes. The S.A.F.E. message I created eight years ago was my first organized attempt to educate families about the roles that sugary drinks, after-meal snacks, fast foods and exercise played in fueling the obesity and diabetes epidemics.

But my critics always asked for hard data to support the elements of my S.A.F.E. acronym. Well, those data are now in: there is no longer any doubt about the role sugar sweetened beverages play in the development of obesity, the metabolic syndrome and type 2 diabetes.

It was never in question that Americans consume more sugary drinks than ever before. The per-person intake of sugary drinks rose from 65 calories a day in the late 1970s, to 142 calories per day by 2006. The largest source of added sugar in the American diet is in the form of sugary drinks. And the word “sugar” is not restricted to the government’s definition of sugar, namely sucrose. That’s the granulated table sugar we all grew up with on our dinner tables or pantry shelves. To make the claim “sugar free” or “no sugar added” only means that there is no table sugar in, or added to, the product in question. Its deceptive advertising at its best, and entirely legal!

Just so you know, added sugars include a laundry list of calorie-laden sweeteners including high fructose corn syrup and fruit juice concentrates. Just remember, any substance ending in the three letters “-ose” is a sugar and contains calories.

There are two reasons for weight gain with sugary drinks. First, of course, is simply how easy it is to consume large amounts of liquid calories in short time. Portion sizes have spiraled out of control to the point that 64 ounce drink refills are standard at many fast food restaurants and convenience stores. Also, calories consumed in liquid form are often poorly compensated for at the time of the next meal. In other words, instead of eating less at meals following a sugary beverage, there is little to no reduction in calories eaten following the intake of sugary drinks as would happen with eating another type of food, such as a piece of fruit.

 The increased load of calories packed into sugary drinks creates a triad of problems, including resistance to the action of insulin, abnormal function inside the insulin-producing cells of the pancreas, and whole body inflammation. Together, these three problems drive the development of obesity and diabetes.

Even high blood pressure has been linked to excess consumption of sugary drinks.  Many of the abnormal blood chemistries I see in children, including low levels of “good cholesterol,” high levels of “bad” cholesterol, and elevated triglycerides are seen in persons consuming large amounts of sugary beverages.

The habit of drinking sugary beverages fulfils the definition of an addiction for many people. The brain mechanisms that drive excess consumption are part biological and part behavioral. But it’s our behavior that we pride ourselves in having the most control over in a free society. Breaking the soft drink habit can be tough, but it can be done. It’s all about choice.

Remember that consuming one 12-ounce regular sugary soda pop each day (clear or dark soda) will add 16 pounds to your waistline in one year. Stopping this behavior will stop or slow down adding those extra pounds. Consuming excess carbonated drinks is not great for bones either, with or without sugar. Even diet sodas may contribute to weight gain by creating a calorie “gap” in the brain, resulting in you subconsciously eating more calories during the day to make up for the calories that your brain sensed from your taste buds but never showed up in your stomach! At a minimum, reduce or stop sugary soft drinks, and don’t get your kids hooked on them early in life. You could find yourself or your child fighting a lifelong battle with obesity and diabetes if you don’t.

Dr. Stephen Ponder has had type 1 diabetes since 1966. He has been a pediatric endocrinologist for 24 years. He is located at Lone Star Diabetes and Endocrinology. Email lonestarendocrine@gmail.com and phone 432-582-2414 or follow him at twitter.com/dr_steve_ponder.