Just a couple of sodas per week is enough to spoil the good health effects of exercise, claims a recent study.
Just two servings of sugary soda per week can increase the risk of cardiovascular disease, according to a recent study.
If you drink soda every day, the risk is even higher.
The results of the study were published in The American Journal of Clinical Nutrition.
For the study, the researchers analyzed the data of 100,000 adults over a period of 30 years.
They noticed that the bad effect of sugary drinks on health and the risk of cardiovascular diseases cannot be compensated by physical activity.
Even though the subjects exercised for 150 minutes a week, the harmful health effects of sugar-sweetened beverages remained.
There is no nutritional benefit from added sugar. You get too much sugar, for example, if you eat a 40-gram chocolate bar, a glass of juice or soft drink and a jar of sweetened yogurt every day. Adobe Stock / AOP
Many mechanisms
Excess sugar can lead to chronic inflammation and obesity, which are risk factors for cardiovascular disease.
-Excessive sugar intake can increase triglycerides in the bloodstream, which increases the risk of cardiovascular diseases by promoting hardening of the arteries over time. Excessive sugar intake can also overload the liver, which leads to metabolic disorders, comments the assistant professor Brooke Aggarwalin Medical News Todaylle.
A sugary diet hinders sugar and fat metabolism by raising blood glucose and insulin concentrations.
According to Aggarwal, it’s also possible that a diet high in added sugars may lead to less energy for physical activity compared to those eating a healthy diet.
Sugary drinks can also cause changes in gut bacteria, which can lead to an increase in plaque in coronary and cerebral arteries, says cardiologist Hosam Hammoud.
– Gut bacteria play a decisive role in the development or prevention of major diseases such as diabetes, heart disease and cancer.
Although exercise has beneficial health effects, it cannot reverse the damage caused to the body by a sugary diet.
– Exercise can be thought of as a control valve for the human immune system. However, processed foods and drinks high in sugar still increase inflammation, which accelerates the formation of arterial plaque.
You should not get more than 50 grams of added sugar per day. Adobe stock/AOP
A better option?
One can of soda contains about 10 teaspoons of added sugar. Would it be better to switch to a sugar-free version?
Soft drinks sweetened with sweeteners have also been shown to have similar negative effects as regular soft drinks, although the evidence for light drinks is not as clear, says Aggarwal.
Studies have found, among other things, that sweeteners may increase appetite and predispose to weight gain.
Experts recommend leaving all soft drinks out of your diet or at least keeping them to a minimum.
According to them, there are several healthy drink options. Water, with or without bubbles, is a better option than soft drinks and sugary juices. Water can be flavored with, for example, cucumber, lemon or fruit slices.
Homemade fruit and berry smoothies are also a much healthier option than soft drinks.
A better option than sugary drinks and snacks is to prefer root vegetables, fruits and berries. You can get slow carbohydrates from, for example, whole grains. Adobe stock/AOP
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