Even Two Sugary Drinks a Week May Harm Heart Health, Study Finds
A recent study suggests that even consuming as little as two servings per week of sugary drinks such as soda can negate the positive effects of physical activity on heart health.
Excessive sugar intake has been linked to chronic inflammation and obesity, both of which are known risk factors for cardiovascular disease.
To mitigate these risks, experts advise eliminating soda and opting for healthier alternatives, such as water, unsweetened coffee, or tea.
Eating too much added sugar is bad for your health, and now, research says that working out might not fix the damage done by sugary drinks when it comes to heart health.
A study published in The American Journal of Clinical Nutrition examined the health of 100,000 adults aged 30 and older.
They discovered that people who had drinks like soda more than twice a week were more likely to have heart problems, no matter how much they exercised. For those who consumed these drinks daily, the risk was even more significant.
Even 150 minutes of exercise a week, which is typically recommended, could have mitigated the harmful effects of sugary beverages.
Sugar-Sweetened Beverages Affect Heart Health And Workouts.
Sugary drinks counteract the benefits of exercise for your body. Experts say that these super-sweet drinks alter the good bacteria in your stomach, which can lead to more plaque building up in your major arteries, such as those supplying your heart and brain.
The bacteria in our stomachs are essential because they can help prevent us from developing major health problems, such as diabetes, heart disease, and cancer.
Working out usually helps lower inflammation in the body, but consuming sugary drinks can exacerbate it. It's like exercise tries to turn down the bad stuff in our bodies, but sugary beverages turn it right back up, making it easier for harmful plaque to build up in our arteries and upping the risk of cancer.
Although working out is beneficial for your heart, it cannot reverse the damage caused by a high-sugar diet. Drinking lots of sugary drinks might even make you feel too tired to exercise as much as you should, although the research had other focuses.
The Adverse Health Effects Of Soda
Drinking soda isn't great for your health because it contains excessive sugar. This can lead to gaining weight from too many calories, tooth decay from all the sugar helping bacteria grow, as well as serious stuff like type 2 diabetes and heart problems.
Too much sugar can stiffen your arteries, which isn't good for your heart. It can also mess with your blood fats, called triglycerides, making heart disease more likely over time. If your liver gets overloaded with sugar, it can mess up your metabolism, too.
Having too much sugar can also cause long-term inflammation, putting a lot of stress on your heart and blood vessels, leading to heart disease. Additionally, foods and drinks high in added sugar don't provide your body with essential nutrients, and they can contribute to weight gain, which in turn poses health risks.
Even the "diet" kind isn't a free pass when it comes to soda. Diet sodas might be similar to regular ones and should also be limited. They might have less sugar, but are not free from health risks. Some studies show that even diet sodas could be linked to obesity, type 2 diabetes, and high blood pressure, but the connection isn't as strong as it is with regular soda.
There's also a chance that some people switch to diet soda after already experiencing weight gain or other health issues, which makes it tricky to know if diet soda is the cause of these problems.
|
Risk |
How It Happens |
|---|---|
|
Weight Gain |
Extra calories with no nutrients |
|
Type 2 Diabetes |
Increases insulin resistance |
|
Heart Disease |
Raises triglycerides, stiffens arteries |
|
Tooth Decay |
Sugar feeds cavity-causing bacteria |
|
Fatty Liver Disease |
Excess sugar burdens liver metabolism |
|
Chronic Inflammation |
Fuels long-term organ and artery damage |
Can Soda Be Consumed In Moderation?
Health experts recommend avoiding soda, whether it is consumed regularly or as part of a diet. Instead, drink water or natural fruit juices. It's also wise to monitor the amount of added sugar you consume each day.
For example, guidelines suggest that women should limit their intake of added sugar to no more than 6 teaspoons daily, and men should limit theirs to no more than 9 teaspoons. To put that in perspective, one can of soda can have around 10 teaspoons of added sugar. So, the advice is to limit yourself to no more than one can of soda a week to stay on the healthier side.
Healthier Drink Ideas
Overeating sugar can cause long-term swelling in your body and make you gain weight, which isn't good for your heart.
Health experts recommend skipping soda altogether and sticking to water, and if you prefer, coffee or tea without added sugar.
There are plenty of good drinks out there. The top pick is always water, whether it's still or fizzy. You can make it tastier by adding slices of fruit, such as lemon or cucumber. If you're a fan of coffee or tea, those are also good choices; just keep them sugar-free. Natural fruit smoothies mixed with milk can also be delicious and healthy.
Other great choices include water with natural flavours, like adding a bit of cucumber or lemon to give it a fresh taste, herbal teas, or even flavoured sparkling waters if you want something different.
Suppose you're looking to improve your diet and reduce sugar intake.
FAQ Sugary Drinks & Heart Health
Can I drink soda if I exercise regularly?
Even with exercise, sugary drinks may still raise your heart disease risk.
Are diet sodas healthier than regular soda?
Not necessarily. Some studies link diet soda to diabetes and high blood pressure.
What are better alternatives to soda?
Water (still or sparkling), unsweetened tea, and fruit-infused water are best.
How much added sugar is too much?
Women: 6 teaspoons daily. Men: 9 teaspoons. One soda = 10 teaspoons.
In that case, Mobi Doctor can provide personalised advice and support to help you make healthier beverage choices and manage your overall health.
