Sodas and sugary drinks are ubiquitous: at the movies, during meals, or just for a sweet treat. However, behind their appealing taste lies a troubling reality. Obesity, diabetes, dental issues, and much more: these beverages can have devastating effects on our health. Discover why moderation is key to their consumption.
Whether it’s soda, industrial fruit juice, or an energy drink, sugary beverages have become deeply ingrained in our consumption habits. In France, it is estimated that the average adult consumes around 45 liters of soda per year (according to Public Health France). This trend increasingly affects children and teenagers.
Yet, these drinks are more than just a source of calories: they cause numerous health issues. What are the real dangers associated with sugary drinks and sodas, and more importantly, how can we reduce their consumption without feeling deprived?
Hidden Sugar in Beverages: A Danger to Your Body
An Invisible Caloric Explosion
Sugary drinks are loaded with fast-acting sugars, often referred to as added sugars. These sugars provide no nutritional benefit. Unlike the natural sugars found in fruits or milk, they do not contain vitamins or minerals. For instance, a 330 ml can of soda has 35 grams of sugar, equivalent to about 7 sugar cubes.
A glass of industrial orange juice can contain up to 25 grams of sugar. Additionally, many additives are often included to enhance flavor or preservation. By comparison, the WHO recommends limiting sugar intake to no more than 25 grams per day, roughly 6 sugar cubes. Hence, just one can can drastically exceed this limit.
A study published in JAMA Internal Medicine indicates that consuming sugary beverages daily raises the risk of all-cause mortality by 21%, and the risk of death from cardiovascular diseases by 31%.
Health Risks: What Sodas Do to Your Body
Obesity and Weight Gain: The calories in sugary drinks are considered “empty”: they do not provide feelings of fullness. Consequently, you may continue to feel hungry and consume more food. A study conducted by Harvard found that individuals who regularly consume sugary drinks are 60% more likely to become obese compared to those who do not.
Moreover, excess sugar is directly converted into fat by the liver, leading to visceral fat accumulation, a risk factor for various chronic diseases.
Type 2 Diabetes: The blood sugar spikes caused by sugary drinks put significant strain on the pancreas. It must produce substantial amounts of insulin to lower blood sugar levels. Over time, this constant demand can lead to insulin resistance, a precursor to type 2 diabetes.
A study published in Diabetes Care found that regularly consuming sugary beverages increases the risk of developing type 2 diabetes by 26%.
Cardiovascular Diseases: Sodas affect not just body weight; they also harm cardiovascular health. Their high sugar content raises triglyceride levels in the blood, contributing to the formation of atherosclerotic plaques in the arteries. These plaques can result in heart attacks or strokes.
According to a Harvard University study, individuals who consume at least one sugary drink per day have a 20% higher risk of developing heart disease.
The Impact of Sugary Beverages on Your Teeth: A Smile at Risk
Sugary Drinks and Sodas Directly Attack Tooth Enamel
The sugars present in these beverages feed the bacteria in the mouth, leading to acid production that erodes enamel and increases the risk of cavities. Sodas also contain acids (like phosphoric and citric acids) that further exacerbate dental erosion.
Children who frequently consume sugary drinks are twice as likely to develop cavities compared to those who primarily drink water. To protect your teeth, consider using a straw when drinking sodas and rinse your mouth with water afterward.
Diet Sodas: A Misguided Solution?
“Light” or “zero” sodas replace sugar with artificial sweeteners like aspartame or sucralose. Although they are lower in calories, their safety is not well established.
- Disruption of Gut Microbiome: Recent studies suggest that these sweeteners may disrupt healthy gut bacteria, potentially leading to type 2 diabetes and obesity.
- Aspartame and Cancer: In 2023, the WHO classified aspartame as “possibly carcinogenic to humans.”
Thus, even without sugar, these drinks pose certain risks.
How to Reduce Consumption of Sugary Beverages?
- Prioritize Water: Still, sparkling, or fruit-infused water is your best choice.
- Make Your Own Drinks: Unsweetened iced teas, infused waters, or homemade smoothies are delicious alternatives.
- Set Limits: Reserve sodas for special occasions rather than making them a daily staple.
- Avoid Marketing Traps: Some beverages marketed as “natural” or “healthy” (such as certain fruit juices) can contain as much sugar as soda.
While sugary drinks and sodas can be tasty and comforting, their regular consumption poses serious health risks. From obesity to cardiovascular diseases, diabetes to dental problems, the dangers are numerous. Therefore, reducing your intake is crucial for better health and sustainable well-being.
IMPORTANT TO NOTE
A study involving 118,000 individuals (1980-2014) indicates that daily sugary drink consumption increases mortality risk: by 14% for 1 to 2 drinks a day, and by 21% for more than 2, with a 31% increase in deaths from cardiovascular diseases and 16% from cancer.
Sweetened beverages are less harmful, showing a 4% increased mortality risk for 1 to 2 drinks per day, with no effect on cancer risk and a reduced cardiovascular risk (13%). However, their consumption should remain moderate.
