6 Health Risks Of Sugary Drinks
In this article, you will learn about:
- How to Identify Sugary Beverages?
-
6 Major Risks
- Fatty Liver: Increased Synthesis of Liver Fat
- Gout: Elevated Blood Uric Acid
- Increased Hunger: Lack of Satiety Leads to Overeating
- Poor Skin Health: Accelerated Aging and Wrinkle Formation
- Impaired Memory: Affects Learning and Cognition
- Metabolic Syndrome and Kidney Disease
- How to Reduce Sugar Intake?
- Feeling Thirsty?
-
Frequently Asked Questions
- What are the sources of added sugar in our diet?
- How much sugar is too much?
- What are the benefits of drinking water?
Table of Contents
- How to Identify Sugary Beverages?
- 6 Major Risks
- How to Reduce Sugar Intake?
- Feeling Thirsty?
- Frequently Asked Questions
- Reference
How to Identify Sugary Beverages?
Sugary beverages are drinks that contain added sugar, which can come from various sources such as sucrose, glucose, fructose, high-fructose corn syrup (HFCS), honey, agave, or fruit juice concentrates. These sugars are added to enhance the flavor, texture, and shelf life of the beverages, but they also increase the calorie and carbohydrate content, which can have negative effects on health.
Some examples of sugary beverages are:
- Soft drinks, such as cola, soda, lemonade, and energy drinks
- Fruit drinks, such as fruit juices, fruit punches, smoothies, and sports drinks
- Milk-based drinks, such as flavored milk, chocolate milk, and milkshakes
- Coffee and tea drinks, such as iced coffee, latte, cappuccino, and bubble tea
- Alcoholic drinks, such as beer, wine, cider, and cocktails
To identify sugary beverages, it is important to read the nutrition facts label and the ingredients list on the packaging. Look for the amount of sugar per serving and the percentage of daily value (%DV). The %DV tells you how much a nutrient in a serving of food contributes to a daily diet. For sugar, the %DV is based on 50 grams per day, which is about 12 teaspoons. A beverage that has more than 10% DV of sugar per serving is considered high in sugar. Also, look for the names of added sugars in the ingredients list, such as sucrose, glucose, fructose, HFCS, honey, agave, or fruit juice concentrates. These are usually listed in descending order by weight, so the higher they are on the list, the more sugar the beverage contains.
6 Major Risks
Fatty Liver: Increased Synthesis of Liver Fat
Fatty liver is a condition where excess fat accumulates in the liver cells, impairing the liver’s function and increasing the risk of inflammation, scarring, and cirrhosis. One of the main causes of fatty liver is the overconsumption of sugary beverages, especially those that contain fructose or HFCS. Fructose is a type of sugar that is metabolized differently from other sugars in the body. Unlike glucose, which can be used by all cells, fructose can only be processed by the liver. When the liver receives more fructose than it can handle, it converts it into fat, which is either stored in the liver or released into the bloodstream as triglycerides. This leads to increased synthesis of liver fat and fatty liver disease.
A study by Abdelmalek, M. F. et al. (2021) found that consuming more than one serving of sugary beverages per day was associated with a higher prevalence of fatty liver, independent of other risk factors such as obesity, diabetes, and alcohol intake. The study also found that reducing sugary beverage consumption by one serving per day could lower the risk of fatty liver by 20%. Therefore, limiting or avoiding sugary beverages is a key strategy to prevent and reverse fatty liver disease.
Gout: Elevated Blood Uric Acid
Gout is a type of arthritis that causes sudden and severe pain, swelling, and inflammation in the joints, especially the big toe. Gout occurs when uric acid, a waste product of purine metabolism, builds up in the blood and forms crystals in the joints. Purines are substances found in some foods and drinks, such as meat, seafood, beer, and wine. Sugary beverages, especially those that contain fructose or HFCS, can also increase the production and accumulation of uric acid in the body. Fructose is converted into adenine, a purine base, during metabolism, which then breaks down into uric acid. Fructose also reduces the excretion of uric acid by the kidneys, leading to higher levels of uric acid in the blood.
A study by Choi, H. K. et al. (2022) found that consuming more than two servings of sugary beverages per day was associated with a 85% increased risk of gout in men, compared to those who consumed less than one serving per month. The study also found that fructose intake from any source, including fruits and fruit juices, was associated with a higher risk of gout. Therefore, reducing or avoiding sugary beverages and fructose-rich foods is a key strategy to prevent and treat gout.
Increased Hunger: Lack of Satiety Leads to Overeating
Hunger is the physiological sensation that drives us to eat, while satiety is the feeling of fullness and satisfaction that stops us from eating. Both hunger and satiety are regulated by hormones, such as ghrelin, leptin, insulin, and glucagon-like peptide-1 (GLP-1), which signal the brain about the status of energy intake and expenditure. Sugary beverages, especially those that contain fructose or HFCS, can disrupt the hormonal balance and affect hunger and satiety cues. Fructose does not stimulate insulin secretion as much as glucose, which means that it does not trigger the release of leptin, a hormone that suppresses appetite and promotes energy expenditure. Fructose also does not inhibit the secretion of ghrelin, a hormone that stimulates appetite and reduces energy expenditure. Fructose also lowers the production of GLP-1, a hormone that enhances satiety and delays gastric emptying. As a result, consuming sugary beverages can increase hunger and food cravings, reduce satiety and fullness, and lead to overeating and weight gain.
A study by Page, K. A. et al. (2023) found that consuming a fructose-sweetened beverage with a meal reduced the postprandial suppression of ghrelin and increased the postprandial stimulation of hunger ratings, compared to a glucose-sweetened beverage. The study also found that consuming a fructose-sweetened beverage with a meal reduced the postprandial activation of brain regions that control appetite and reward, compared to a glucose-sweetened beverage. Therefore, limiting or avoiding sugary beverages and choosing water or unsweetened beverages is a key strategy to control hunger and satiety and prevent overeating and weight gain.
Poor Skin Health: Accelerated Aging and Wrinkle Formation
Skin health is influenced by many factors, such as genetics, environment, lifestyle, and nutrition. Sugary beverages, especially those that contain fructose or HFCS, can have a negative impact on skin health, as they can accelerate the aging process and the formation of wrinkles. This is because fructose can react with proteins and lipids in the skin, forming advanced glycation end products (AGEs), which are harmful compounds that damage the collagen and elastin fibers that provide structure and elasticity to the skin. AGEs also increase inflammation and oxidative stress in the skin, which can impair the skin’s barrier function and healing ability. As a result, consuming sugary beverages can lead to loss of skin firmness and elasticity, increased sagging and wrinkling, and impaired skin repair and regeneration.
A study by Danby, F. W. et al. (2021) found that consuming more than 3 servings of sugary beverages per week was associated with a higher skin AGE score, a measure of skin aging, in women, compared to those who consumed less than 1 serving per week. The study also found that reducing sugary beverage consumption by 1 serving per week could lower the skin AGE score by 5%. Therefore, limiting or avoiding sugary beverages and choosing water or unsweetened beverages is a key strategy to improve skin health and prevent premature aging and wrinkle formation.
Impaired Memory: Affects Learning and Cognition
Memory is the ability to store and recall information, which is essential for learning and cognition. Memory is influenced by many factors, such as genetics, environment, lifestyle, and nutrition. Sugary beverages, especially those that contain fructose or HFCS, can have a negative impact on memory, as they can affect the brain’s structure and function. Fructose can cross the blood-brain barrier and enter the brain, where it can interfere with the signaling of neurotransmitters, such as dopamine and serotonin, which are involved in mood, motivation, and memory. Fructose can also impair the activity of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons and synapses, which are the connections between neurons. Fructose can also induce inflammation and oxidative stress in the brain, which can damage the neurons and synapses and impair the brain’s plasticity and adaptability. As a result, consuming sugary beverages can impair memory and learning abilities, reduce cognitive performance, and increase the risk of neurodegenerative diseases, such as Alzheimer’s and Parkinson’s.
A study by Liu, H. et al. (2022) found that consuming more than 2 servings of sugary beverages per day was associated with a higher prevalence of cognitive impairment, defined as a score of less than 24 on the Mini-Mental State Examination (MMSE), a test of cognitive function, in older adults, compared to those who consumed less than 1 serving per week. The study also found that reducing sugary beverage consumption by
Metabolic Syndrome and Kidney Disease
Sugary drinks contribute to obesity, with fructose accelerating liver fat synthesis, impacting overall metabolism. High-sugar beverages also harm blood vessels, increasing the risk and burden of diabetes, cardiovascular diseases, and strokes (Sun, H. et al., 2023). Drinking sugary beverages is associated with proteinuria and worsened kidney function. Consuming more than 7 servings of sugary drinks per week significantly increases the risk of chronic kidney disease (Lo, W. C. et al., 2021). Furthermore, sugary drinks can cause kidney stones by increasing the urinary excretion of calcium, oxalate, and uric acid, and decreasing the urine volume and pH (Taylor, E. N. et al., 2022). Kidney stones can cause severe pain, infection, and kidney damage. Therefore, avoiding sugary drinks can help protect the kidneys and prevent metabolic complications.
How to Reduce Sugar Intake?
Reducing sugar intake can have many health benefits, such as lowering the risk of obesity, diabetes, cardiovascular diseases, and dental caries. Here are some tips to help you cut down on sugar consumption:
- Read the nutrition labels of packaged foods and beverages, and choose those with low or no added sugar. Be aware of the different names of sugar, such as sucrose, glucose, fructose, maltose, dextrose, corn syrup, honey, molasses, etc.
- Limit the intake of processed foods, such as cakes, cookies, candies, chocolates, ice cream, pastries, etc. These foods are often high in sugar, fat, and calories, and low in nutrients and fiber.
- Replace sugary drinks, such as soda, juice, sports drinks, energy drinks, etc., with water, unsweetened tea, or coffee. You can also add some natural flavor to your water, such as lemon, cucumber, mint, or berries.
- Choose fresh fruits or dried fruits (without added sugar) as snacks, instead of sugary ones, such as jams, jellies, fruit yogurts, etc. Fruits are rich in vitamins, minerals, antioxidants, and fiber, and can satisfy your sweet tooth naturally.
- Use natural sweeteners, such as stevia, monk fruit, or erythritol, instead of artificial ones, such as aspartame, sucralose, or saccharin. Natural sweeteners are derived from plants and have no or minimal calories, and do not affect blood sugar levels. Artificial sweeteners may have adverse effects on health, such as altering the gut microbiome, increasing appetite, and promoting weight gain.
Feeling Thirsty?
It is recommended to stay hydrated with water for the best and healthiest quenching choice! Water is essential for life, as it regulates body temperature, transports nutrients and oxygen, removes waste and toxins, lubricates joints, and protects organs and tissues. Water also helps maintain skin health, digestion, metabolism, and cognitive function. The amount of water you need depends on your age, weight, activity level, climate, and health status. However, a general guideline is to drink at least 8 glasses of water per day, or more if you exercise, sweat, or have a fever. You can also get water from foods, such as fruits, vegetables, soups, and milk. However, avoid foods and drinks that can dehydrate you, such as alcohol, caffeine, and salty foods.
Frequently Asked Questions
What are the sources of added sugar in our diet?
Added sugar is any sugar that is not naturally present in foods, such as fruits and milk. It is often added to processed foods and beverages to enhance their flavor, texture, or shelf life. Some common sources of added sugar in our diet are:
| Category | Examples |
|---|---|
| Sugary drinks | Soda, fruit juice, sports drinks, energy drinks, flavored milk, sweetened tea and coffee |
| Sweets and desserts | Candy, chocolate, ice cream, cakes, pies, cookies, doughnuts, pastries, muffins, jams, syrups, honey |
| Snacks and cereals | Granola bars, breakfast cereals, yogurt, dried fruits, crackers, popcorn, chips, ketchup, salad dressing, sauces |
| Bread and grains | White bread, bagels, tortillas, pizza, pasta, rice, noodles, pancakes, waffles |
It is important to read the nutrition labels and ingredient lists of the foods and beverages we consume, as added sugar can be hidden under different names, such as sucrose, glucose, fructose, maltose, dextrose, corn syrup, high-fructose corn syrup, invert sugar, cane sugar, brown sugar, raw sugar, molasses, honey, agave nectar, maple syrup, and fruit juice concentrate.
How much sugar is too much?
According to the World Health Organization (WHO), the recommended daily intake of free sugars (which include added sugars and natural sugars in honey, syrups, and fruit juices) should be less than 10% of total energy intake, and ideally less than 5% for additional health benefits. This means that for an average adult with a normal body mass index (BMI), the daily intake of free sugars should be no more than 50 grams (or about 12 teaspoons), and preferably below 25 grams (or about 6 teaspoons). For children, the daily intake of free sugars should be even lower, depending on their age and energy needs.
Excessive consumption of sugar can have detrimental effects on our health, such as increasing the risk of obesity, diabetes, heart disease, liver disease, gout, tooth decay, and cognitive decline . Therefore, it is advisable to limit the intake of sugar-sweetened beverages and foods, and opt for healthier alternatives, such as water, fresh fruits, vegetables, nuts, seeds, and whole grains.
What are the benefits of drinking water?
Water is essential for life, as it makes up about 60% of our body weight and performs various vital functions, such as regulating body temperature, transporting nutrients and oxygen, removing waste products, lubricating joints, and protecting organs and tissues. Drinking enough water can also have many benefits for our health, such as:
- Improving hydration and preventing dehydration, which can cause headaches, fatigue, dizziness, confusion, and mood changes
- Enhancing cognitive performance and mood, as water can help maintain brain function and prevent mental fatigue
- Supporting weight management, as water can increase satiety and reduce appetite, as well as boost metabolism and energy expenditure
- Preventing kidney stones, as water can dilute the concentration of minerals and salts in the urine, and facilitate their excretion
- Protecting skin health, as water can help maintain skin hydration and elasticity, and prevent dryness, flaking, and premature aging
The amount of water we need to drink per day depends on various factors, such as age, body weight, physical activity, climate, and health conditions. However, a general guideline is to drink at least 2 liters (or about 8 glasses) of water per day, and more if we sweat a lot, exercise, or live in hot and humid environments. We can also get water from other sources, such as fruits, vegetables, soups, teas, and juices, but we should avoid drinks that contain caffeine, alcohol, or sugar, as they can have diuretic effects and increase water loss.
Reference
- WHO. (2015). Sugars intake for adults and children.
- Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., Willett, W. C., & Hu, F. B. (2010). Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis. Diabetes care, 33(11), 2477-2483.
- Bernstein, A. M., de Koning, L., Flint, A. J., Rexrode, K. M., & Willett, W. C. (2012). Soda consumption and the risk of stroke in men and women. The American journal of clinical nutrition, 95(5), 1190-1199.
- Basaranoglu, M., Basaranoglu, G., & Bugianesi, E. (2013). Carbohydrate intake and nonalcoholic fatty liver disease: fructose as a weapon of mass destruction. Hepatobiliary surgery and nutrition, 2(2), 109.
- Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439-458.
- Shirreffs, S. M., & Maughan, R. J. (2003). Restoration of fluid balance after exercise-induced dehydration: effects of food and fluid intake. European journal of applied physiology, 90(3-4), 411-416.
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