Rethink your soda habits! Discover the health impact of excessive sugar & simple strategies to cut back without feeling deprived.
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The Ubiquitous Companion
Think of any celebration, gathering, or late-night learning session. A wedding, a Thursday night mishmar, a Shabbos kiddush—what’s always there? Conversations, Torah, and of course… soda. Wherever we gather, soda seems to be a constant companion.
For some, this isn’t an issue—they prefer water or simply don’t drink much. But based on my own experience and a recent poll I conducted, “soda drinkers” are consuming anywhere from 3 to 8+ cups of soda over the course of a Shabbos.
In this article, we’ll take a closer look at soda consumption and what, if anything, should be done about it. No drastic measures, no ultimatums—just an honest reassessment of our habits. Even if you reach for the “healthier” choice of diet soda, it’s worth considering where you are and where you want to be. The goal isn’t perfection, just a step toward better health.
Health Consequences
With an average of 26 grams of sugar and over 100 calories per 8-ounce serving, soda is more than just a sweet indulgence—it’s a major contributor to our weekly calorie intake. If someone drinks just one cup at each Shabbos meal and kiddush, that adds up to over 100 grams of sugar and 400+ extra calories every week. These are what we call empty calories—offering no essential nutrients or health benefits. Sure, an occasional treat is fine, but when we look at the cumulative effect over time, it’s worth considering the toll it may take on our health.1
Extra Calories = Extra Weight
We often refer to the 3,500-calorie rule—meaning for every 3,500 extra calories, the body stores about one pound of fat. If your Shabbos soda habit adds 400+ calories each week, that’s over 20,000 extra calories per year—potentially six extra pounds. And that’s just from soda.
A friend of mine, who was over 50 pounds overweight, made just two changes: he cut out white bread and soda. That’s it. No complicated diet, no intense workouts—just removing two high-calorie, low-nutrient foods. In one year, he lost 50 pounds! Small changes compound over time, and the results can be dramatic.
Sugar Crashes and Real Health Concerns
Simple sugars don’t just add pounds—they drain you. The roller-coaster effect of sugar spikes and crashes leaves us feeling sluggish, foggy, and constantly craving more. Over time, this cycle wreaks havoc on our insulin levels, making us feel worse and setting the stage for prediabetes—yes, even in people at a healthy weight.3
Beyond that, excessive sugar intake contributes to chronic inflammation, heart disease, and metabolic disorders. While one soda won’t ruin your health, consistently overloading your system can have long-term consequences.4
3 Practical Strategies to Cut Back on Soda
Going cold turkey might seem like the fastest solution, but it often leads to failure. Instead, take a gradual and mindful approach by assessing how much soda you drink and when. Here’s how you can successfully reduce your intake without feeling deprived.
1. Set Realistic Limits
First, evaluate your current soda consumption. If you drink it every day, ask yourself if that aligns with your health goals. Consider making it a Shabbos-only treat instead. If you already limit soda to Shabbos but drink it at every meal, try saving it for just kiddush after davening.
For those who consume multiple cups throughout Shabbos, set a goal to have just one per meal. Soda is designed to be addictive—it’s no accident that it’s a trillion-dollar industry. But by creating intentional limits, you can enjoy it without overdoing it.
2. Find Healthier Alternatives
My own journey started with 1–2 cups per meal on Shabbos. Over time, I cut it down to one cup per meal, then switched to diet soda, and eventually transitioned to seltzer and water.
If it’s the carbonation you crave, seltzer is a great substitute. For extra flavor, try adding a squeeze of lemon or lime—or my new favorite, a few dashes of Angostura bitters.
While diet soda is lower in calories, it comes with potential concerns around artificial sweeteners—but that’s a topic for another article.
3. Focus on the Meal, Not the Drink
When you fully enjoy the flavors and variety of a Shabbos meal, you may realize that soda is more of a habit than a necessity. Practicing mindful eating helps shift focus to real food instead of mindlessly reaching for another cup.
Ask yourself:
- What are my long-term health goals?
- Where do I want to be in five years?
- How will my habits affect me when I’m older?
No need to obsess over every sip, but keeping this in mind can reshape your perspective on soda. Small changes lead to lasting results, and with time, you might just see things in a whole new light.
A New Perspective on an Old Habit
So, when was the last time you were at a wedding, a Thursday night Mishmar, or a Kiddush, and they weren’t serving soda?
Maybe we don’t need to ban soda from our lives entirely. Maybe it’s enough to rethink how much and how often. But just because soda is ubiquitous doesn’t mean it has to be our constant companion!
By making small, intentional choices, we can still enjoy Shabbos, still enjoy the gathering—but without the extra sugar crash and empty calories. And who knows? One day, you might look around and realize that a simcha without soda…is still a simcha.
The Essentials in 60 Seconds
Soda is deeply embedded in our communal gatherings—whether at weddings, Thursday night mishmar, or Shabbos kiddush. While some people naturally avoid it, many drink between 3 to 8+ cups over the course of a Shabbos. This article takes an honest look at soda consumption, not with drastic ultimatums, but with a call for mindful reassessment.
With 26 grams of sugar and over 100 calories per cup, soda contributes significant empty calories to our diet. A weekly Shabbos habit alone can add 20,000+ extra calories per year, potentially leading to weight gain and long-term health consequences. Beyond extra pounds, the sugar spikes and crashes leave us feeling drained, foggy, and craving more—impacting metabolism, insulin levels, and even increasing risks of chronic disease.
Instead of quitting cold turkey, gradual changes are more sustainable. Setting realistic limits, like reducing intake to one cup per meal or only drinking soda at kiddush, can make a big difference. Healthier alternatives such as seltzer with lemon provide the carbonation many crave without the sugar. Shifting focus to enjoying Shabbos meals themselves, rather than relying on soda, further helps reframe our habits.
Soda may be a fixture at our gatherings, but that doesn’t mean it has to be a constant companion. By making small, intentional changes, we can still enjoy the moments that matter—without the unnecessary health costs. A simcha without soda is still a simcha.
The content provided in this article is for informational and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician, registered dietitian, or other qualified health provider with any questions you may have regarding your health, nutrition, or fitness regimen.
References:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC1829363/
- https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html2
- https://www.uclahealth.org/news/article/what-is-prediabetes-and-what-can-you-do-about-it
- https://www.healthline.com/nutrition/too-much-sugar
- To learn more and read some eye-opening research click here
