Here is a concise summary of the text:
**Title:** Zero Soda vs. Regular Soda: Which is Less Harmful to Your Health?
**Key Points:**
1. **Regular Soda:**
* Contains 21g of sugar (2 tbsp) per 200ml glass
* Excessive consumption can lead to weight gain and exceed daily recommended sugar intake (10% of total calories)
2. **Zero Soda:**
* Has sweeteners instead of sugar, with negligible calories
* Contains more sodium than regular soda (e.g., 28mg vs. 10mg per 200ml glass), but still considered "low sodium"
* Sweeteners and sodium amounts are regulated and considered safe within recommended daily limits
3. **Conclusion:**
* Neither soda is particularly healthy, as they lack essential nutrients
* If you consume soda, consider it an occasional treat to maintain a diverse palate
* Bigger sodium concerns come from other processed foods (e.g., ready-made seasonings, frozen foods, processed snacks)
**Action Items:**
* Consult a nutritionist for personalized diet advice
* Consider attending the "Greatest Myths of Healthy Eating" free live event (mentioned in the original text) for more nutrition insights.
Here are the key facts extracted from the text, numbered and in short sentences:
**General Facts**
1. Soft drinks originated in Paris in 1676.
2. Adding gas to soft drinks became popular in 1830.
3. Today, 63% of adults in the United States drink soda with sugar at least once a day.
**Regular Soda (with Sugar) Facts**
4. Sugar is the second ingredient in regular soda, after carbonated water (by Brazilian legislation).
5. A 200 mL glass of regular soda contains 21 grams of sugar (equivalent to 2 tablespoons of refined sugar).
6. Drinking two glasses of regular soda per day can lead to consuming 1 full cup of sugar in a week.
7. The Brazilian Diabetes Society recommends that calories from sugar should not exceed 10% of total daily calories.
**Calorie and Weight Gain Facts**
8. Regular soda has 85 calories per 200 mL (equivalent to 3 tablespoons of rice).
9. Calories from liquids contribute to daily calorie counts, potentially leading to weight gain.
**Zero Soda (Sugar-Free) Facts**
10. Sugar-free soda contains sweeteners instead of sugar, resulting in zero sugar content and zero calories.
11. The acceptable daily intake for sweeteners is determined by Anvisa (Brazil's regulatory agency).
12. A 200 mL glass of zero soda may contain up to 30 mg of sweetener (e.g., potassium sweetener acesulfame).
13. The daily safe limit for this sweetener is 15 mg per kg of body weight (e.g., 1,050 mg for a 70 kg adult).
**Sodium Facts**
14. Zero soda often contains more sodium than regular soda due to sweeteners like sodium cyclamate.
15. A zero soda can contain up to 28 mg of sodium per 200 mL (still considered "low sodium" by Anvisa).
16. The World Health Organization recommends a maximum sodium intake of 2,000 mg per day.
17. Other foods (e.g., ready-made seasonings, frozen foods, processed snacks) pose a greater sodium concern.