Sugary drinks and your health

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Sugary drinks are the top sources of added sugar in your diet. Regular consumption of sugar-sweetened beverages has been linked to obesity, type 2 diabetes, metabolic cardiovascular disease, kidney failure, nonalcoholic fatty liver disease, tooth decay, gout, and rheumatoid arthritis. short.

1. Sugary drinks

Sugary drinks are also known as soft drinks, which are any drinks with added sugar or other sweeteners such as high fructose syrup, sucrose sugar, fruit juices, etc. there are sodas, colas, tonics, lemonades, sports drinks, etc. are also considered sugary drinks.
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In fact, these beverages are the largest source of calories and added sugars in the US diet. In other parts of the world, especially developing countries, the consumption of sugary drinks is increasing sharply due to urbanization and increasingly rich and diverse beverage marketing.
Imagine you use 7 to 10 teaspoons of sugar and pour into a glass of water 360ml of filtered water (one teaspoon has 4.2 grams of sugar), you will feel that cup of water is very sweet, but the quality of that sugar is only equal to the amount of sugar added in a can of soft drink.

2. How to use sugary drinks?

Drinks that are naturally high in sugar like 100% juice also contain quite a bit of sugar. Although juices often contain healthful nutrients such as vitamins, minerals, and phytochemicals, their use should be limited because their sugar and calories are nearly as high as soft drinks.
In addition, there are also “Diet soft drinks” or low- or zero-calorie drinks on the market. In essence, low-calorie sweeteners are sweeteners that contain little or no calories but have a higher sweetness intensity per gram than calorie-based sweeteners. These include artificial sweeteners such as Aspartame and Sucralose, as well as plant extracts such as steviol and fruit glycosides.
Drinks containing sweeteners are sometimes labeled "Sugar-Free" or "Diet" so people pay more attention and attention. The impact of low-calorie sweeteners on health cannot be definitively concluded because studies have shown mixed results, but scientists also recommend using beverages containing sweeteners. Instead of regular sugary drinks, this strategy may turn out to be the best option for people who regularly consume sugary drinks.

3. How does the use of sugary drinks affect health?

When it comes to the ranking of healthy drinks for people, sugary drinks are at the bottom of the list because they provide too many calories and have almost no nutritional value. People who drank sugary drinks didn't feel full compared to if they ate the same number of calories from solid food.
An average can of soft drink provides 150kcal, if only drinking this sugary drink and not cutting calories in other foods, it is estimated that each person can gain up to 2.5kg in a year.
In addition to weight gain, regular consumption of sugary drinks can increase the risk of type 2 diabetes, cardiovascular diseases and other chronic diseases, especially, consuming a lot of sugary drinks may increase the risk of premature death.
There is scientific evidence that reducing the consumption of sugary drinks will reduce the incidence of obesity and obesity-related diseases but sugary drinks have become a regular drink and enjoyed by millions of people. worldwide, this is the main cause of the obesity epidemic. Even children become the target of a significant amount of sugary drinks.
Adults who have a habit of drinking at least one sugar-sweetened beverage are at risk of dyslipidemia and high cholesterol levels leading to dyslipidemia. The higher the cholesterol level in the body, the higher the risk of heart disease, says Mark Peterman, MD, a cardiologist at the Texas Health Plano Institute.
Studies also show that middle-aged and elderly people who use soft drinks daily have an increased risk of abnormally high levels of fat and cholesterol compared to those who rarely drink soft drinks. This drink made by sugar drinkers lowers HDL (good) cholesterol by more than 98% and promotes an increase in triglycerides by more than 53%.
Summary of health risks of sugary drinks
Consumption of sugary drinks can lead to:
Obesity: Calorie drinks contribute to more weight gain than solid foods because the body does not compensate Get enough calories in drinks by reducing calories from other foods. Adults who drink one or more sugary drinks per day are 27% more likely to be overweight or obese than non-drinkers, regardless of income or ethnicity.

Diabetes: People who consume sugary drinks regularly — one to two cans a day or more — are 26% more likely to develop type 2 diabetes than those who rarely consume those drinks so. The risks are even greater for young people. Tooth decay: Soda consumption is associated with nearly twice the risk of tooth decay in children and an increased risk of tooth decay in adults. Untreated tooth decay can lead to pain, infection, and tooth loss. Heart disease: Men who drink one can of sugary drink a day are 20% more likely to have a heart attack or die from a heart attack than men who rarely drink sugary drinks. A related study in women found a similar link between sugary drinks and heart disease. Customers can refer to the article "The role of a reasonable diet".
With many risks of dangerous diseases, controlling the diet and using sugary drinks with appropriate frequency is something that each of us needs to establish and build to protect our health.

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Articles refer to sources: hsph.harvard.edu, healthyfoodamerica.org, cspinet.org