The excessive consumption of soft drinks is considered one of the main causes of obesity, liver damage and glucose disorders.
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By now we are all familiar with effects of consumption of soft drinks on health. It is no secret to say that they are a lousy habit that is related to an increased risk of cardiovascular disease, hypertension, depression, tooth decay, liver and kidney disorders, diabetes and, of course, obesity. But the weight gain from consuming too many sweetened beverages and sodas is not necessarily limited to the obvious excess calorie intake from sugar. To a large extent, it is also related to the way sugars in soda affect metabolism.
The truth is that for a time it was believed that light sodas were a good option to limit calories, then came versions of caffeinated sodas, which some associated with qualities to accelerate the metabolism. While is true that caffeine is a stimulant that increases the metabolic ratea, so, in theory, soft drinks that contain it could increase energy expenditure at rest. Let’s face it, unfortunately, it’s not the main effect most sodas have on metabolism. Instead, its added sugars can actually slow down your metabolism.
How do added sugars affect metabolism?
One of the most interesting points: Studies suggest that not all sugars are created equal when it comes to altering metabolism. Fructose, the sugar often used in most soda recipes, has been found to be a particular culprit; especially considering that the high fructose corn syrup in most sodas is about 55% fructose. According to a 2012 study, people who drank fructose-sweetened beverages significantly decreased the number of calories they burned each day. In a nutshell: your metabolism slowed down, compared to people who did not consume fructose-sweetened beverages. Which translates into weight gain.
What happens is this: When fructose passes through the digestive system, it ends up in the liver and then turns into fat. This process raises triglyceride levels. The worrying thing is that these symptoms, that is, both weight gain due to excessive caloric intake and high triglycerides due to excess fructose they are characteristic of the metabolic syndrome. This group of metabolic symptoms is directly related to an increased risk of heart disease, diabetes, and stroke.
In general, sugary drinks are associated with an increased risk of disease. In fact, every day there are more studies and experts that associate the increase in the obesity epidemic in the world with a dramatic increase in the consumption of soft drinks, also derived from the high consumption of processed foods rich in fructose. Finally the data does not lie in the 1800s and early 1900s, the average American I was consuming about 15 grams of fructose (mainly fruits and vegetables). For 2008, a study fixed the current consumption at 55 grams per day and the main source was sweetened beverages. These types of references come to make health strategies and dietary guidelines more forceful, therefore one of the main medical recommendations for everyone should be avoiding diets high in fructose from sodas and other foods such as sweets, such as juices, desserts and processed foods.
It is important to understand that the problem goes beyond weight gain and slow metabolism. These habits not only increase the risk of chronic disease and inflammation, as fructose triglycerides accumulate in the liver, they can damage liver function and trigger fatty liver disease. High fructose intake has also been shown to be one of the main causes of hypertension, resulting in numerous cardiovascular conditions.
The truth is consume a soft drink on special and rare occasions, It does not symbolize a major problem, nor will it forever slow your metabolism or lead to weight gain. As long as it is not a long-term habit, it is important to integrate them under the framework of a conscious and healthy lifestyle. The secret will always be not to overdo it and bet on a natural diet, free of processed foods, otherwise over the years you will be surprised by the increase in weight, waist measurements and especially the deterioration in your general health.
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