What Are Sugar-Sweetened Beverages And Their Health Effects?

Sugar-sweetened beverages (SSBs) are a popular choice worldwide, offering a sweet and refreshing treat. However, their health impacts have been a growing concern for health experts. Understanding what these beverages are and their potential health effects is essential for making informed dietary choices. What are sugar-sweetened beverages? Sugar-sweetened beverages are drinks that have added sugars, which enhance their taste but significantly increase their calorie content.

Common examples of SSBs include soft drinks (sodas), fruit drinks (excluding 100% fruit juice), sports drinks, energy drinks, sweetened teas and coffees, and flavoured waters. These beverages are often marketed as refreshing and energising, but their high sugar content poses several health risks.

Health effects of sugar-sweetened beverages

1. Obesity and weight gain

One of the most significant health concerns associated with SSBs is their contribution to obesity. The high sugar content leads to excessive calorie intake without providing a feeling of fullness, making it easy to consume large amounts. A study published in the American Journal of Clinical Nutrition found a direct link between SSB consumption and weight gain, especially in children and adolescents.

2. Type 2 diabetes

Regular consumption of sugar-sweetened beverages can increase the risk of type 2 diabetes. These beverages cause a rapid spike in blood glucose levels, which over time, can lead to insulin resistance. According to the Harvard School of Public Health, individuals who consume one or more SSBs daily have a 26% higher risk of developing type 2 diabetes compared to those who rarely consume these drinks.

3. Heart disease

Excessive sugar intake from sugar-sweetened beverages has been linked to an increased risk of heart disease. High sugar levels can lead to elevated blood pressure, inflammation, and high triglyceride levels, all of which are risk factors for heart disease. A study in JAMA Internal Medicine found that individuals who consume 17-21% of their calories from added sugar have a 38% higher risk of heart disease compared to those who consume 8% of their calories from added sugar.

4. Dental problems

The sugar in sugar-sweetened beverages contributes to the development of cavities and tooth decay. Bacteria in the mouth feed on sugar, producing acid that erodes tooth enamel. Regular consumption of sugary drinks increases the risk of dental problems, especially in children and adolescents.

5. Non-alcoholic fatty liver disease (NAFLD)

High intake of fructose, a common sweetener in sugar-sweetened beverages, is linked to non-alcoholic fatty liver disease. Fructose is metabolised in the liver, and excessive SSB consumption can lead to fat accumulation in liver cells, increasing the risk of NAFLD, a condition that can progress to more severe liver diseases.

6. Increased risk of cancer

Emerging research suggests a possible link between SSB consumption and certain types of cancer. Excess sugar intake can lead to obesity, a known risk factor for several cancers, including breast and colorectal cancer. Additionally, the metabolic changes induced by high sugar intake can promote the growth of cancer cells.

7. Poor nutritional choices

SSBs often displace healthier options in the diet, leading to poor nutritional choices. People who consume SSBs may have lower intakes of essential nutrients, such as calcium, fibre, and vitamins, which are crucial for overall health.

How to reduce SSB consumption

Reducing sugar-sweetened beverage intake is a crucial step toward better health. Here are some strategies.

1. Choose water

Opt for water or unsweetened beverages. Adding a slice of lemon or cucumber can enhance the flavour without adding sugar.

2. Read labels

Be mindful of the content of sugar in beverages by reading nutrition labels. Even drinks marketed as healthy can contain significant amounts of added sugars.

3. Limit portion sizes

If you are prone to SSB consumption, opt for smaller portion sizes and reduce frequency.

4. Home-made alternatives

Make your own flavoured drinks using fresh fruits, herbs, and sparkling water to control the amount of sugar.

5. Education

Educate yourself and others about the health risks linked with SSBs to make more informed choices.

Sugar-sweetened beverages are a significant contributor to several health risks, including obesity, type 2 diabetes, and heart disease. By understanding their impact and making conscious dietary choices, individuals can improve their overall health and well-being. Reducing the intake of sugary drinks and replacing them with healthier alternatives is a simple yet effective way to protect against these health risks.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.