By David Blyweiss, M.D.
When you’re thirsty, do you reach for a glass of water? If you’re like most people, you probably don’t. Instead, you may find yourself reaching for a sugary sweet soda. Statistics shows that Americans drink more soda than ever before. They account for more than 25 percent of all drinks consumed in the United States.
It’s not just adults and teens who are hooked on these drinks. Carbonated soda pop provides more added sugar in a typical toddler’s diet than cookies, candies and ice cream combined. What’s more, 56% of 8-year-olds down soft drinks daily.
But here’s some news that just might keep you from popping the pull-tab on that soda can: A new Harvard study clearly shows that regularly drinking soda and other sugar-sweetened drinks boosts the risk of metabolic syndrome and type 2 diabetes.1
In fact, the study found that people with a daily habit of just one or two sugar-sweetened beverages—anything from sodas and sports drinks to sweetened teas and vitamin water—were more than 25 percent likelier to develop type 2 diabetes than those who drank no more than one sugary drink per month. Since the overall rate of diabetes is roughly 1 in 10, an increase of 25 percent raises the risk to about 1 in 8.
One-a-day guzzlers also had a 20 percent higher rate of metabolic syndrome, a collection of risk factors that includes high blood pressure, excess belly fat and high triglyceride levels. People with metabolic syndrome have an increased risk of coronary artery disease, stroke and yes, diabetes.
One way sodas increase the risk of both of these conditions is by contributing to the obesity epidemic. Each 12 oz. can of soda packs about 150 calories. And those 20 oz. bottles lining the refrigerated cases in convenience stores boasts a whopping 240 calories.
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Sweetened drinks like soda spike blood sugar and insulin because they are often consumed quickly and in large quantities and their sugar content is rapidly absorbed. Frequent spiking can lead to insulin resistance, inflammation and hypertension—often precursors to diabetes.
High-fructose corn syrup, the sweetener of choice in most sugary drinks, is emerging as possibly riskier than other sugars because it seems to produce more belly fat. Fat that accumulates around the middle is closely tied to high blood pressure and other cardiovascular problems.
Type 2 diabetes and metabolic syndrome aren’t the only risks of a one-a-day habit. In a 2009 study of 88,000 women who were followed for 24 years, those who consumed two or more sugary drinks a day had a 35% higher risk of coronary artery disease than non-guzzlers.2
Regularly drinking soda and other sugary drinks is one of the unhealthiest habits you can have. And these drinks aren’t even very effective at quenching your thirst!
So the next time you find yourself reaching for something cold to drink, do what I do. Pour yourself a tall glass of water or iced green tea. It’s the healthy, calorie-free way to hydrate.
References:
- Malik VS. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes. Diabetes Care.2010;33:2477-2483.
- Fung TT. Sweetened beverage consumption and risk of coronary heart disease in women. American Journal of Clinical Nutrition. 2009;89:1037-1042.
