"Sugary drinks are one of the most fattening aspects of the modern diet." - Healthline
Did you know the 'average' American drinks about 38 gallons (YES GALLONS) of soda each year?
Why does it matter? Most sugar-sweetened beverages have little to no nutritional value along with having lots of calories. Now, a study links drinking too many sugary beverages, and even 100% natural fruit juices, to an increased risk of early death.
According to a study published in the JAMA Network Open, even drinking an excessive amount of fruit juice can lead to an increased risk of premature death.
Warning!
Sugar is an empty calorie. What exactly does this mean? When added to foods and drinks, it significantly increases their calorie content but does not add any nutritional benefit.
Consuming empty calories undermines the health benefits of consuming other foods and drinks that do have nutritional value. It can also cause imbalances, where nutrient deficits can lead to further health complications.
Just One Can
A single can of soda contains the equivalent of 10 teaspoons of sugar! This amount of sugar, especially in liquid form, skyrockets the blood sugar and causes an insulin reaction in the body. Soft drink companies are the largest users of sugar in the country.
The American Heart Association recommends a female consume no more than 100 calories of added sugars daily and males no more than 150 calories daily.
Lets go back to the single can of soda with the equivalent of 10 teaspoons of sugar. One teaspoon of sugar has 16 calories, so only one can, at 160 calories of sugar, exceeds the recommended amounts for both females and males.
The Effects
Sugary drinks do not make you feel full and are strongly linked to weight gain. You tend to consume more total calories if you drink soda, as liquid sugar doesn’t make you feel full. Sugar-sweetened beverages are associated with weight gain.
Large amounts of sugar are turned into fat in your liver. Sucrose (table sugar) and high-fructose corn syrup are about 50% fructose, which can only be metabolized by your liver. Excessive amounts may contribute to nonalcoholic fatty liver disease.
Sugar increases belly fat! A high consumption of fructose (fruit sugar) makes you accumulate belly fat. This is a dangerous type of fat linked to metabolic disease.
Sugar sweetened beverages may be the leading dietary cause 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, increased the risk of type 2 diabetes by 1.1% .
Sugary soda may be addictive! Sugary drinks have powerful effects on your brain's reward system, which can lead to addiction.
Sugary beverages may increase heart disease risk. It is well established that sugar-sweetened drinks increase risk factors for heart disease, including high blood sugar, blood triglycerides, and small, dense LDL particles.
The sugar and acids in soda are a disaster for your teeth. The acids in soda create an acidic environment in your mouth, while the sugar feeds the harmful bacteria that reside there. This can have severe adverse effects on dental health.
Healthy Substitutes
If you’re a soda or fruit juice drinker and are looking for some healthy alternatives, there are lots of options!
The key is to have a few new recipes at the ready and in hand when sugar cravings strike.
How about trying some herb or fruit infused water. It's not only delicious, but also thirst quenching, healthy, and can satisfy that sweet tooth. A glass of iced green tea is another great tasting and healthy substitute for sugary drinks. Or - how about making some home-made lemonade where you control the sugar content.
Some healthy alternatives also exist from nutrition companies like Herbalife. Herbalife's H3O Fitness drink to re-hydrate and replenish with Vitamins C and E for antioxidant support. Another drink that will make you never want another soda is LIFTOFF by Herbalife. Helps you stay alert and focused and loaded with Vitamin C and the energy-supporting B vitamins. Delicious in 4 great flavors.
Give it a try - you won't believe how much better you'll feel when you KICK the sugary drinks.
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