If you’re someone who loves sugary drinks, you might want to think twice before reaching for that can of soda or energy drink.
Consuming too much sugar can have serious health consequences, from weight gain to an increased risk of chronic diseases like diabetes and heart disease. In this article, we’ll explore the dangers of sugary drinks and what you can do to reduce your risk.
What are sugary drinks?
Sugary drinks, also known as sugar-sweetened beverages or SSBs, are any drinks that are sweetened with sugar, high-fructose corn syrup, or other sweeteners. This includes soda, energy drinks, sports drinks, fruit drinks, and sweetened teas and coffees.
These drinks can be particularly problematic because they often contain high amounts of added sugar and provide little nutritional value.
The dangers of sugary drinks
There are many dangers associated with consuming too many sugary drinks, including:.
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- Weight gain – Sugary drinks are high in calories and can contribute to weight gain and obesity if consumed in excess.
- Increased risk of chronic diseases – Sugar-sweetened beverages have been linked to an increased risk of chronic diseases like type 2 diabetes, heart disease, and certain types of cancer. This may be due in part to the high levels of sugar in these drinks, which can lead to inflammation and insulin resistance over time.
- Poor dental health – Drinking sugary beverages can lead to tooth decay and cavities, especially when consumed in between meals or over a prolonged period of time.
- Dehydration – Many sugary drinks are also high in caffeine, which can act as a diuretic and increase the amount of water your body loses. This can lead to dehydration if you do not drink enough water or other hydrating fluids.
How much sugar is in sugary drinks?
The amount of sugar in sugary drinks can vary widely depending on the type of beverage and the serving size.
For example, a 12-ounce can of soda can contain up to 40 grams of sugar, while an 8-ounce serving of sports drinks can contain up to 14 grams of sugar. Fruit drinks and sweet teas can be even worse offenders, with some products containing more than 50 grams of sugar per serving.
Reducing your risk
If you want to reduce your risk of the health problems associated with sugary drinks, there are several steps you can take:.
- Cut back on sugary drinks – This is the most obvious step, but it can be challenging if you’re used to drinking sugary beverages on a regular basis. Try swapping out soda or sweetened tea for water or unsweetened tea, and limit your consumption of energy drinks and sports drinks.
- Read labels – Be aware of how much sugar is in the drinks you consume and look for products that are low in added sugars. The American Heart Association recommends that women consume no more than 25 grams of added sugar per day, while men should aim for no more than 36 grams.
- Drink water – Water is the most hydrating fluid you can consume, and it has zero calories and sugar. Try to make water your go-to beverage throughout the day, and carry a reusable water bottle with you to make it easier to stay hydrated.
- Choose alternative beverages – If you’re looking for a healthier way to get your caffeine fix, try drinking unsweetened coffee or tea. You can also try flavored sparkling water or infused water for a refreshing, low-calorie drink.
The bottom line
Sugary drinks can be a tempting treat, but they come with serious health risks if consumed in excess. By reducing your intake of sugary drinks and making healthier beverage choices, you can improve your health and reduce your risk of chronic diseases.
