Americans have long had a love for sweet drinks, from carbonated sodas to sugary fruity drinks. According to the Centers for Disease Control and Prevention, nearly 50% of adult Americans drink at least one sugar-sweetened beverage every day.
It’s no secret that consuming too much added sugar from all sources can have negative health effects, including: Obesity, heart disease, tooth decay, etc. develop. However, a new study has been published frontiers of public health This suggests that drinking sugary drinks may actually be worse for your health than consuming other forms of added sugar.
How was the study conducted and what did it find?
Data already shows that consumption of sugar-sweetened beverages (such as sodas, fruit drinks, and sweet teas made with real sugar) is associated with negative health effects. Still, it has not been established whether drinking sugar-sweetened beverages has the same or similar impact on health outcomes when compared to other sources of added sugar.
To determine the association between added sugar intake from three categories of sugary foods and beverages and the risk of seven cardiovascular diseases, researchers examined the diets of 69,705 Swedish adults aged 45 to 83 years. and lifestyle data over a 22-year period. The three food and drink categories include:
- Sugar-sweetened beverages (including all sweet sodas and fruit drinks, but not pure fruit juices)
- Treats such as pastries, ice cream, chocolates and sweets
- Toppings such as sugar, honey, jam, and marmalade
Researchers analyzed the relationship between consumption of certain sugary foods and beverages and the incidence of heart health effects such as ischemic stroke, heart failure, and aortic valve stenosis, and found that It was determined that there is a relationship between the intake of added sugars and ischemic stroke and abdominal disease. Aortic aneurysm.
Specifically regarding assessing the relationship between sugar-sweetened beverage intake and health effects, researchers have shown that increased intake is associated with increased incidence of some heart diseases. .
Specifically, researchers found that drinking eight or more sugary drinks per week was associated with:
- 19% higher risk of ischemic stroke
- 18% higher risk of heart failure
- 11% higher risk of atrial fibrillation
- 31% higher risk of abdominal aortic aneurysm
Interestingly, the researchers noted that low snack intake increased the risk of all outcomes studied. Low intake of sweet “toppings” (sugar, honey, jam, marmalade) was found to be associated with higher rates of heart failure and aortic stenosis.
What does this mean?
Sugary drinks can be a major contributor to adding sugar to our diets. One regular soda contains about 39 grams of sugar, which is more than 80 percent of the American Heart Association’s recommended daily intake. And this study highlights that sugar-sweetened beverages may be a significant contributor to the increased risk of cardiovascular disease.
The authors share possible explanations for the different associations between sweetened beverages and sweets and toppings, including the fact that liquid calories tend to be less satiating than solid foods. As a result, individuals are unable to compensate by reducing their caloric intake, which can contribute to weight gain and obesity. And it is well established that obesity is a risk factor for cardiovascular disease.
Regarding treats and toppings, the authors note that these findings require further investigation and interpretation. They note that treats and toppings are not typically consumed alone, so those who eat them may be eating other nutritious foods at the same time, potentially counteracting any negative effects. I’m guessing.
It also highlights the social tradition of fika in Sweden, where people gather with friends, family and colleagues to enjoy coffee and pastries. This suggests that overall dietary and lifestyle patterns are not necessarily bad, and that snacking may be part of many people’s daily lives. Rather, it serves as a marker of social interaction and community participation, which can have a positive effect on overall health.
How does this apply to real life?
To limit your intake of sugary drinks and promote heart health, consider these tips:
- Read the label. Pay close attention to the ingredient list and nutritional information label. Look for keywords like “sugar,” “syrup,” and “sweetener.” Choose drinks with little or no added sugar.
- Choose water or unsweetened drinks. Make water your main drink. It’s refreshing, hydrating, and has no added sugar. If you prefer flavored options, choose unsweetened ones like flavored sparkling water or herbal teas.
- Choose 100% fruit juice: If you want a fruity flavor, choose 100% fruit juice with no added sugar. These juices contain essential nutrients and antioxidants, but they also contain natural sugars, so it’s important to consume them in moderation.
- Try a low-carb soda. Look for low-sugar sodas with added nutrients and beneficial ingredients, such as those with added fiber or probiotics. These alternatives provide a flavorful experience while reducing sugar intake.
- Try our homemade snacks. Get creative in the kitchen and create your own refreshing drink. Pour fruits, herbs, and cucumber slices into your water for a burst of flavor without the sugar.
conclusion
The association between added sugar intake and cardiovascular disease (CVD) varies depending on the specific disease and the source of added sugar. Therefore, not only is it important to consider the amount of added sugar, but the type and source of added sugar can also play an important role in the development of such conditions. Sugar-sweetened beverages have the strongest association with heart health concerns, suggesting that limiting or avoiding these beverages may have significant benefits.
The good news is that there are some delicious options for those looking for a low-carb or no-carb drink they’ll love. At home, try favorites like sugar-free margaritas and hibiscus and pomegranate iced tea. We promise it’s as refreshing as it looks.
