Reasons to give up sugary drinks | Effect on the body of fructose | How to stop drinking sugary drinks | How about fruits
Now the world community is paying more and more attention to nutrition and especially to those products that contain hidden sugar. Sweet drinks are number one in this list.
In a review by Vasanti S Malik and Frank B Hu published in the Journal of the American College of Cardiology, it is mentioned that daily consumption of 1-2 sugary drinks increases by 26% the risk of diabetes, by 35% in cardiovascular diseases, 16% stroke. In addition, there is a tendency to develop obesity, kidney disease and gout.
So why do you still need to give up sugary drinks?
Most people know that the abuse of sweets contributes to weight gain and the acquisition of many diseases. Therefore, today most people try to stick to a diet, but do not quite understand what it really should be.
For example, they eat boiled chicken breast with vegetable salad, but wash it all down with a glass of sweet soda or a cup of vanilla cappuccino. And then it turns out that the weight not only does not stay still, but also increases, as does the level of sugar in the blood. The main mistake of these people is that they perceive drinks not as food, but as water. Of course, this approach is wrong.
Sweet drinks as sources of sugar in the daily diet of an ordinary person account for up to 50% of carbohydrates. Based on WHO recommendations, sugar should not exceed 360 calories (12 teaspoons) or 10% of the total calorie intake.
The main mistake is to perceive drinks not as food, but as water. Sweet drinks as sources of sugar in the daily diet of an ordinary person account for up to 50% of carbohydrates.
One standard glass (330 mm) of sweet lemonade contains 10-12 teaspoons of sugar. Just think how many useless calories you eat when you just drink.
As for patients with diabetes, a glass of soda can increase glycemia by 5-7 mmol / l, and this is without taking into account all other carbohydrates that you consume during the day. Therefore, diabetics need to completely abandon sweet drinks.
Milkshakes, coffee-based drinks, colorful soda contain a lot of glucose, sucrose and fructose. Their excessive consumption threatens the development of hypoglycemia, in which the blood sugar level drops below 3.5 mmol / l (when using a volume of 200 ml at a time).
What is the effect on the body of fructose in sugary drinks?
Any fructose, wherever it is contained (in lemonades, sugar substitutes for hot drinks, etc.) negatively affects the body. Abuse manifests itself:
- in visceral obesity (accumulation of fat in the abdomen);
- in the deposition of fat in the liver (fatty hepatitis);
- an increase in bad cholesterol, which is produced by the liver;
- in the development of gout (increased uric acid level);
- in insulin resistance;
- in a sudden increase in blood sugar in diabetics.
An increase in blood sugar occurs instantly as soon as fructose enters the mouth. Immediately, the pancreas begins to produce large amounts of insulin and glycemia again drops.
Such fluctuations are perceived by the brain as a signal of hunger, and a person wants to eat. Most often, something sweet. Due to these “swings”, the level of development or aggravation of diabetes mellitus increases and a general negative effect on the vessels of the pancreas occurs.
Consumption of sugary drinks leads to an increase in blood pressure, the development of strokes and heart attacks, the occurrence of problems with the vessels of the legs.
In addition, sugary drinks are high in calories, but at the same time they cannot create the feeling of fullness that the body needs. And it turns out that a person consumes a huge amount of extra calories, without even realizing it.
The body stores fat in the liver, disrupting its normal functioning, and a large amount of “bad” cholesterol (xs-LDL) begins to be produced. Due to sharp fluctuations in sugar and insulin, it freely penetrates the walls of blood vessels, deposited in them in the form of cholesterol plaques. Which in many cases leads to an increase in blood pressure, the development of strokes and heart attacks, the occurrence of problems with the vessels of the legs.
However, it should be understood — such diseases appear with the systematic use of sugary drinks. In those situations when you drink a jar of lemonade or a cup of hot chocolate with cream and vanilla syrup every three to four months, there will be no problems.
How to stop drinking sugary drinks?
Do you like to add 3-4 tablespoons of sugar to coffee? We advise you to try a sweetener instead, for example, such as: saccharin, stevia, aspartame or cyclamate. These supplements do not increase blood sugar and do not contain calories. For those who do not like the taste of sweeteners — reduce the amount of sugar consumed in drinks.
It should be remembered that although any packaged or bottled juices contain less fructose, sugar is also present here. According to studies conducted by scientists around the world, juices are directly related to the risk of diabetes and obesity.
Juices are directly related to the risk of diabetes and obesity.
You can avoid juice following a proven method, when instead of a glass of juice, water into which 1 to 5 teaspoons of juice is added. In this case, you will feel the aroma of the drink, but you will not get the amount of sugar that you are used to.
Over time, it will be possible to switch to water with lemon juice or fresh berries. Tea or coffee is also advisable to replace with a glass of drinking water. This will certainly have a positive effect on the body.
No juice, but how about fruits?
Many people ask the question — why are juices not allowed, but fruits are, because they also contain fructose? This is explained very simply, in fruits there is also a large amount of fiber, which is necessary for the normal functioning of the gastrointestinal tract. Fructose does not allow simple sugar to be rapidly absorbed from the intestines into the blood, due to this glycemia does not increase so much. In addition, 3-5 medium apples are usually used for one glass. Think about whether it’s easy to eat so many fruits a day in addition to the main meal?
Every time you want to drink, drink filtered water. Do not fool your body with juice, fruit drinks or soda.