ISLAMABAD, A new study indicates that drinking just two servings per week of sugar-sweetened beverages like soda can erase the heart health benefits of physical activity.
\nExcess sugar can lead to chronic inflammation and obesity, which are risk factors for cardiovascular disease.<\/p>\n
Experts recommend cutting out soda altogether and switching to water, and coffee or tea without added sugar.
\nA diet high in added sugar is associated with numerous health problems. And new research shows that even if you exercise it won\u2019t help in reducing the risk of developing cardiovascular issues.<\/p>\n
According to a new study, physical activity does not cancel out the health implications of drinking sugar-sweetened beverages and cardiovascular disease risk.The findings were published in The American Journal of Clinical Nutrition.
\nResearchers examined data from 100,000 adults over a 30-year period.Results showed people who drank sugar-sweetened beverages more than twice a week had an increased risk of cardiovascular disease despite their level of physical activity. For those who consumed these beverages on a daily basis, the risk was even higher.<\/p>\n
Even if they engaged in 150 minutes of weekly physical activityTrusted Source (the recommended workout quota) it didn\u2019t outweigh the harmful impact of sugar-sweetened beverage consumption.Sugar-sweetened beverages affect workouts and heart health
\nHigh-sugar-based drinks can thwart the beneficial effects of exercise.<\/p>\n
\u201cThe ultra-processed nature of these sugary beverages can cause alterations in the natural bacterial communities in your gut (microbiota), which can lead to increased build of plaque (atherosclerosis) in the major arteries of the body (i.e. coronary arteries, cerebral arteries, etc),\u201d said Dr. Hosam Hmoud, a cardiologist fellow at Northwell Lenox Hill Hospital, who wasn\u2019t involved in the study.<\/p>\n
\u201cThe bacterial communities in our gut play a crucial role in either promoting or mitigating risk of major diseases such as diabetes, heart disease, and cancer,\u201d Dr. Hmoud told Medical News Today.While exercise can decrease basal levels of inflammation in the body, sugar-sweetened beverages raise them.<\/p>\n
\u201cThink of exercise as a control valve on the human immune system. However, processed foods and high sugar beverages increase basal levels of inflammation which accelerates arterial plaque buildup and also increases your risk of developing cancer,\u201d Dr. Hmoud explained.<\/p>\n
Despite the beneficial health effects of exercise, it doesn\u2019t cancel out a diet high in sugar and the damage it can cause to your body.<\/p>\n
\u201cPhysical activity, while it is cardioprotective on its own, cannot mitigate the harmful effects of soda and other sugar-sweetened beverages on cardiovascular health,\u201d said Dr. Brooke Aggarwal, assistant professor of medical sciences in the division of cardiology at Columbia\u2019s Vagelos College of Physicians and Surgeons, who also wasn\u2019t involved in the study.<\/p>\n
\u201cIt\u2019s possible that consuming a diet high in added sugars from soda could lead to having less energy to perform physical activity compared to a more healthful diet, although this study didn\u2019t look at that specifically,\u201d she told MNT.<\/p>\n
The negative health effects of soda
\nSoda is high in added sugar, which can have harmful health implications.<\/p>\n
\u201cSoda consumption is associated with increased weight due to consumption of excess calories and sugar, tooth decay due to high sugar contents fueling bacterial growth, type 2 diabetes and cardiovascular disease,\u201d said Jacquelyn Davis, registered dietitian and clinical nutrition manager at Yale New Haven Health \u2013 Bridgeport Hospital, who wasn\u2019t involved in the study.<\/p>\n
Excess sugar can cause hardening of the arteries, which can contribute to cardiovascular disease.<\/p>\n
\u201cHigh dietary sugar intake can lead to increased triglycerides, a type of lipid, circulating in the blood, which increases risk of cardiovascular disease by promoting hardening of the arteries over time. Excess sugar intake can overload the liver, leading to poor metabolic health,\u201d Dr. Aggarwal said.<\/p>\n
\u201cExcess sugar intake also promotes chronic inflammation, which puts stress on the heart and blood vessels and is a precursor to cardiovascular disease. In addition, added sugar is a source of \u2018empty calories\u2019 in the diet, which means that it comes with no nutritional benefit and may lead to excess body weight. In turn, overweight and obesity are major risk factors for chronic disease,\u201d she added.<\/p>\n
DIET VS. REGULAR SODA
\n\u201cDiet soda has been shown to have similar negative effects to regular soda and should also be consumed in moderation or avoided for healthy dietary patterns.\u201d
\n\u2014 Jacquelyn Davis, registered dietitian<\/p>\n
It is important to note there is a difference between diet soda and regular soda.<\/p>\n
\u201cThe evidence for the harmful health effects of regular soda is overwhelming, but the evidence for the effects of artificial sweeteners on health is less clear,\u201d said Dr. Aggarwal. \u201cRecent studies do show associations between diet soda and increased risk for obesity, type 2 diabetes, and hypertension, but the magnitude of these associations is weaker than those for regular soda.\u201d<\/p>\n
\u201cAlso, it\u2019s not known if people are switching to diet soda from regular because they have already noticed increased weight or other adverse health effects,\u201d Dr. Aggarwal said.<\/p>\n
Can soda be consumed in moderation?
\nExperts recommend cutting out soda altogether.<\/p>\n
\u201cWhether it\u2019s diet or regular soda, you should ideally cut them out of your diet and replace them with water and unprocessed fruit juices,\u201d Dr. Hmoud stated.<\/p>\n
As a general dietary guideline, it\u2019s best to limit added sugar consumption.<\/p>\n
\u201cThe American Heart Association provides specific recommendations for upper limits on added sugar intake, including up to 6 teaspoons of added sugar per day for women and 9 teaspoons of added sugar for men,\u201d Dr. Aggarwal explained.<\/p>\n
\u201cOne can of soda contains about 10 teaspoons of added sugar. Most public health organizations recommend sticking to under 12 ounces of sugar-sweetened beverages per weekTrusted Source, which is equivalent to 1 can of soda per week.\u201d
\n\u2014 Dr. Brooke Aggarwal<\/p>\n
Healthier drink ideas
\nToo much added sugar can lead to chronic inflammation and obesity, which can raise the risk of developing cardiovascular disease.<\/p>\n
Experts advise people to avoid soda completely and drink water, and coffee or tea without added sugar.<\/p>\n
When it comes to healthy beverage choices, there are a variety of options.<\/p>\n
\u201cThe best thing to drink is water, plain or sparkling, and flavored with fruit slices if needed,\u201d said Dr. Aggarwal. \u201cCoffee or tea without added sugar is also fine. Smoothies made with real fruit and milk are also a great choice.\u201d<\/p>\n
Davis recommended water infused with natural flavors (such as cucumber, lemon, etc.), herbal teas, or sparkling waters.<\/p>\n","protected":false},"excerpt":{"rendered":"
ISLAMABAD, A new study indicates that drinking just two servings per week of sugar-sweetened beverages like soda can erase the heart health benefits of physical activity. Excess sugar can lead to chronic inflammation and obesity, which are risk factors for cardiovascular disease. Experts recommend cutting […]<\/p>\n
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