A study recently published in the journal Advances in Nutrition has highlighted the serious risks of consuming sugar through beverages, compared to getting it from foods.
Researchers analyzed data from more than half a million people from 29 different studies around the world, comparing their sugar consumption habits with their overall health.
???? The results were disturbing:
For every 350 ml of sugar-sweetened beverages (such as cola or packaged juices) consumed per day, the risk of type 2 diabetes increased by 25%.
Fruit juices (about 240 ml per day) also caused a 5% increase in the risk of diabetes.
Meanwhile, those who consumed sugar through foods (such as sweets), no such increased risk was observed.
⚠️ Why are drinks the most dangerous?
According to dietitian Jessica Cording, sugary drinks contain no protein, fat, or fiber, which causes immediate absorption of sugar into the blood, increasing its level very quickly and just as quickly lowering it - a cycle that harms the body in the long run.
Dietitian Tara Gidus Collingwood pointed out that drinks are the quickest source of high sugar intake:
"A 600ml drink can contain 15 to 18 teaspoons of sugar, more than a typical dessert."
???? Experts warn of long-term consequences:
According to Dena Champion from Ohio State University, the main problem is excessive sugar intake, which leads to weight gain, decreased consumption of healthy foods and subsequently increased risk of chronic diseases.
Lisa Moskovitz, founder of NY Nutrition Group, warned that excess sugar is linked to:
Heart disease
Chronic inflammation
Non-alcoholic liver disease
Autoimmune diseases and even cancer
???? What should be avoided?
According to the study, drinks to avoid are:
Sugary sodas
Packaged fruit juices
Ready-made lemonades and energy drinks
???? Suggested substitutions:
Sparkling water combined with fresh fruit or herbs like mint
Consuming whole fruit, not juice
✔️ Final message?
According to Moskovitz:
"It's okay to have a sweet drink sometimes, but don't make it a daily habit."
