Liquid calories are the ones most of us never consider but the ones that may contribute to major health problems. According to their own calorie counts a Bojangles sweet tea is 150 calories for a 32 ounce large size with ice while the same size Mountain dew is 340 calories. McDonald’s sweet tea is 280 calories for a 32 ounce large and the same size Coca-Cola is 310 calories. So get something smaller, right? A 16 ounce chocolate McCafe shake might do the trick. How about 720 calories? Maybe coffee is a better choice. Perhaps not since a 16 ounce Starbucks Café latte is 190 calories and a skinny version is only 10 calories less at 180. Okay then a smoothie. That has to be healthy, right? A little 12 ounce strawberry-banana smoothie at McDonald’s is 210 calories.
One teaspoon of sugar is 15 calories making that Bojangles sweet tea like eating 10 teaspoons of sugar and that Coca-Cola is more than 20 teaspoons of sugar! Studies have shown that most of us can’t taste more than a 3 teaspoon level of sweetness anyway so more than 45 calories of sugar is just overkill.
At this point you are thinking about switching to diet soda drinks. The phosphates in colas and other soft drinks that give them their tang and “bite” leach calcium from your bones. This puts you at risk for osteoporosis. Researchers at Walter Reed Medical Center found that diet sodas are as much at fault as those sweetened with sugar. The phosphorus can also damage your tooth enamel by changing the pH of your saliva causing your teeth to erode. If that wasn’t enough the increase in phosphorus in your body can also cause premature aging according to researchers at Harvard University. They found that this imbalance caused muscle and skin to shrivel.
Many people find they can improve their overall health and weight simply by switching to water or unsweetened iced tea. If you are drinking 3 sodas a day you can lose nearly one pound per week just by making that one simple change. Your bones and teeth will thank you. No more bloating or burping. Your skin will look better and feel better with the additional hydration. You may find you are less hungry as time goes by. Without the carbonation continually expanding your stomach you may need less food to feel full.
Making small changes one at a time can have major improvements in your life and health. You don’t have to make a huge commitment in time or money. A few extra steps a day, water instead of soda, even a good night’s sleep can go farther for most of us then doing something drastic. It’s easier in the long run to do something we can stick with over time. Change one thing each month for the better. Have a plan and goals to strive for. Don’t forget to reward yourself for your accomplishments. See a movie or buy a new CD. Be good to yourself!
Dr. Kenneth Luckay DO is the Medical Director at the Center for Medical Weight Loss located at 4515 Brambleton Ave in Roanoke. He can be reached at 398-1547 or Email: [email protected].
