How bad are sugary drinks for your health?
- Sugary Drinks Do Not Make You Feel Full and Are Strongly Linked to Weight Gain
The most well-known type of included sugar — sucrose or table sugar — supplies a lot of the straightforward sugar fructose.
Fructose doesn’t bring down the appetite hormone ghrelin or animate totality similarly as glucose, the sugar that structures when you digest bland nourishments.
Along these lines, when you expend fluid sugar, you for the most part include it top of your complete calorie consumption — in light of the fact that sugary beverages don’t make you feel full .
In one investigation, individuals who drank sugary soft drink notwithstanding their present eating routine devoured 17% a greater number of calories than previously.
Of course, examines show that individuals who drink sugar-improved refreshments reliably put on more weight than individuals who don’t.
In one investigation in kids, every day by day serving of sugar-improved drinks was connected to a 60% expanded danger of corpulence .
Truth be told, sugary beverages are among the most swelling parts of the advanced eating regimen.
2. Large Amounts of Sugar Are Turned into Fat in Your Liver
Table sugar and high-fructose corn syrup are composed of two molecules — glucose and fructose — in roughly equal amounts.
Glucose can be metabolized by every cell in your body, whereas fructose can only be metabolized by one organ — your liver .
Sugary drinks are the easiest and most common way to consume excessive amounts of fructose.
When you consume too much, your liver becomes overloaded and turns the fructose into fat.
Some of the fat gets shipped out as blood triglycerides, while part of it remains in your liver. Over time, this can contribute to nonalcoholic fatty liver disease.
3. Sugar Drastically Increases Belly Fat Accumulation
High sugar intake is associated with weight gain.
In particular, fructose is linked to a significant increase in the dangerous fat around your belly and organs. This is known as visceral fat or belly fat.
Excessive belly fat is tied to an increased risk of type 2 diabetes and heart disease.
In one 10-week study, 32 healthy people consumed beverages sweetened with either fructose or glucose .
Those who consumed glucose had an increase in skin fat — which is not linked to metabolic disease — while those who consumed fructose saw their belly fat significantly increase.
4. Sugary Soda May Cause Insulin Resistance — a Key Feature of Metabolic Syndrome
The hormone insulin drives glucose from your bloodstream into your cells.
But when you drink sugary soda, your cells may become less sensitive or resistant to the effects of insulin.
When this happens, your pancreas must make even more insulin to remove the glucose from your bloodstream — so insulin levels in your blood spike.
This condition is known as insulin resistance.
Insulin resistance is arguably the main driver behind metabolic syndrome — a stepping stone towards type 2 diabetes and heart disease.
Animal studies demonstrate that excess fructose causes insulin resistance and chronically elevated insulin levels .
One study in healthy, young men found that moderate intake of fructose increased insulin resistance in the liver.
5. Sugar-Sweetened Beverages May Be the Leading Dietary Cause of Type 2 Diabetes
Type 2 diabetes is a common disease, affecting millions of people worldwide.
It is characterized by elevated blood sugar due to insulin resistance or deficiency.
Since excessive fructose intake may lead to insulin resistance, it is unsurprising that numerous studies link soda consumption to type 2 diabetes.
In fact, drinking as little as one can of sugary soda per day has been consistently linked to an increased risk of type 2 diabetes.
A recent study, which looked at sugar consumption and diabetes in 175 countries, showed that for every 150 calories of sugar per day — about 1 can of soda — the risk of type 2 diabetes increased by 1.1%.
To put that in perspective, if the entire population of the United States added one can of soda to their daily diet, 3.6 million more people might get type 2 diabetes.