Disadvantages Of Soft Drinks
When consumed in excess, added sugar can adversely affect your health. However, some sources of sugar are worse than others — and sugary drinks are by far the worst. This primarily applies to sugary soda but also to fruit juices, highly sweetened coffees, and other sources of liquid sugar. Here are the disadvantages of soft drinks that is bad for your health.
Disadvantages Of Soft Drinks
Weight gain results when you consume more calories than your body burns. A 12-ounce serving of cola contains 140 calories, often called “empty calories” because they provide no nutritional value. Drinking one can of cola a day for four weeks is equivalent to ingesting 3,920 extra calories, or a gain of 1.1 pounds if the calories are not burned. A 160-pound person must walk for 27 minutes at 3.5 miles per hour to burn off the calories in one can of cola, according to the calorie-expenditure analysis provided by the MayoClinic.com. If these calories are not burned, you may gain more than 12 pounds in one year. Additionally, sweet-flavored sodas may disrupt appetite signals and promote cravings for other sugary foods.
Calcium is an essential mineral for strong bones and teeth. Consuming high amounts of phosphoric acid and citric acid, common ingredients in sodas, can deplete the calcium from your bones and decrease calcium absorption. Among women, this may lead to poor bone development or osteoporosis, a condition characterized by brittle and weak bones. Citric can also leach calcium out of your teeth, leaving them brittle and more prone to cavities and dental erosion.
Sugar May Cause Leptin Resistance
Leptin is a hormone produced by your body’s fat cells. It regulates the number of calories you eat and burn. Leptin levels change in response to both starvation and obesity, so it’s often called the fullness or starvation hormone.
Being resistant to this hormone’s effects — referred to as leptin resistance — is now believed to be among the leading drivers of fat gain in humans. In fact, animal research links fructose intake to leptin resistance.
In one study, rats became leptin resistant after being fed large amounts of fructose. Strikingly, when they reverted back to a sugar-free diet, leptin resistance disappeared.
Excessive weight gain contributes to heart disease, but so too do the ingredients in soda. Dr. Mary Ann McLaughlin, medical director of the cardiac health program at Mount Sinai, told Fox News that the sodium and caffeine in soft drinks put your heart at risk. Sodium causes you to retain fluid and caffeine elevates your heart rate and blood pressure. An analysis published in 2012 in “Circulation” followed more than 42,000 men and discovered those who drank one sugary drink a day had an increased risk of heart attack compared to those who rarely or never drank sugary beverages.
Most people have a hard time eating just one cookie and that’s because sugar is addictive. If you drink a soft drink, your blood sugar spikes and your body produces insulin to balance that spike. Your blood sugar then crashes and you seek out more sugar-filled soda to compensate. Over time, your body becomes resistant to insulin leaving you unable to metabolize sugar and resulting in diabetes, according to Dr. Ochner. If you drink one to two soft drinks a day, you increase your risk of Type 2 diabetes by 26 percent, according to a meta-analysis published in 2010 in “Diabetes Care.”
A new health scare erupted over soft drinks recently amid evidence that they may cause serious cell damage and accelerate cell aging. Research from a British university suggests a common preservative E211, known as sodium benzoate, found in drinks such as Fanta and Pepsi Max has the ability to switch off vital parts of DNA.
Sodium benzoate occurs in small amounts naturally in berries, but is used in large quantities to prevent mould in soft drinks.
Consumption Is Linked to an Increased Risk of Dementia
Dementia is a collective term for declines in brain function in older adults. The most common form is Alzheimer’s disease. Research shows that any incremental increase in blood sugar is strongly associated with an increased risk of dementia.
In other words, the higher your blood sugar, the higher your risk of dementia. Because sugar-sweetened beverages lead to rapid spikes in blood sugar, it makes sense that they could increase your risk of dementia.
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