arts&life
eat right now
Does
W
Stacy Goldberg
Columnist
66
e’ve all been there.
After weeks of the
Whole 30 or experi-
menting with the Keto diet, you
attempt to shimmy into your
skinny jeans. Your stomach feels
like you are seven months preg-
nant and you can barely zip the
zipper up.
Whether you still indulge in
the occasional Coke or Pepsi, or
have transitioned to the sexier
calorie-free fizzy beverages such
as LaCroix or Alta Palla, it is
important to evaluate the conse-
quences of your bubbly water.
New trends in the carbonated
beverage industry are on the
rise, with companies such as
La Croix experiencing a 20-per-
cent growth in revenue in the
past year. The effervescent fizz
is created by dissolving car-
bon dioxide (CO2) into water.
In many cases, the addition of
sweeteners, natural and artificial
flavors are combined to deliver
the classic soft drink taste. When
consumed, the extra air from the
carbon dioxide can build up in
your GI tract and cause bloating.
Typically, the bacteria in your
gut can dissolve CO2. However,
if you consume an excess of fizz,
the CO2 can lead to increased
air in your small intestine which
causes extra bloat and gassi-
April 19 • 2018
jn
ness. When sugar alcohols and
artificial sweeteners are added,
this can make the bloating even
worse.
The battle of the bloat can
stem from a variety of reasons
and is more easily prevented
than treated. To fully understand
the reason behind bloat, let’s
take a look inside the gut. The
gut contains around 500 species
of bacteria. Even minor distur-
bances in gut microflora can
lead to gastrointestinal distress,
especially gas and bloating. Gas
within the gastrointestinal tract
is normal and can come from the
natural breakdown of food. Gas
can also result from swallowed
air from chewing gum, drinking
carbonation, as well as drinking
through a straw.
Though it is normal to have
gas in your GI tract, certain cir-
cumstances (such as impaired
release of gas) cause abnormal
build ups resulting in the pain
and discomfort of bloating.
Identifying and avoiding these
bloating culprits is the best form
of prevention. However, if you
are experiencing bloat, try chew-
ing ginger, taking probiotics
regularly and paying attention to
how your body reacts when you
eat to determine trigger foods.
When considering carbon-
ated beverages, soda tops the
naughty list. Soft drinks have
been linked to a long list of dis-
eases including Type 2 diabetes,
heart disease and other chronic
conditions. The American Heart
Association recommends no
more than six teaspoons of
sugar per day for women and
nine teaspoons per day for men.
The average 12-ounce soda has
eight teaspoons of sugar, put-
ting consumers at or above the
daily recommended intake. This
unnecessary added sugar has no
nutritional value and may be a
contributing factor to a grow-
ing waistline. A common soda
sweetener is high fructose corn
syrup, a sweetener that may be
linked to increases in body fat.
Replacing regular soda with
“diet” soda or other low sugar
carbonated beverages may be
well intentioned but still should
be consumed consciously. Most
diet sodas contain artificial
sweeteners such as aspartame
and sucralose and are not
healthful for our bodies. Some
carbonated options are being
sweetened with sugar alcohols
such as sorbitol, erythritol and
xylitol. Though they add no
calories and have been listed as
Generally Regarded as Safe by
the FDA, they have been linked
to other health concerns includ-
ing bloating, gas and diarrhea.
Lastly, many of these bubbly
drinks are using just a bit of
natural fruit juices which adds
just a few grams of sugar. Having
a drink with just a few grams of
added sugar is a more natural
option and recommended over a
diet soda with artificial sweeten-
ers.
Moderation is still the key
when it comes to healthy eating
and drinking. If the carbonation
is still calling, opt for a low-
calorie choice free from artificial
flavors and sweeteners and that
ideally contains zero calories.
Keep in mind that carbonated
beverages can cause bloat and
discomfort whether or not they
are calorie laden. Just be sure to
watch your fizz intake before a
big night out or getting into a
swimsuit! •
Stacy Goldberg is a nationally recognized
nutritional consultant, registered nurse
and the CEO of Savorfull (savorfull.com),
a Detroit-based company that sources
healthy, allergen-friendly foods and
provides nutrition-consulting. Savorfull
is part of the Quicken Loans Family of
Companies.
NO INFORMATION PROVIDED THROUGH STACY GOLDBERG/SAVORFULL IS INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. YOU SHOULD ALWAYS
SPEAK WITH YOUR PHYSICIAN OR OTHER HEALTHCARE PROFESSIONAL BEFORE TAKING ANY MEDICATION OR NUTRITIONAL, HERBAL OR HOMEOPATHIC SUPPLEMENT,
OR ADOPTING ANY TREATMENT OR IMPLEMENTING NUTRITIONAL ADVICE FOR A HEALTH PROBLEM.
Fizz
Cause Fat?