In just 2 weeks of sugary sodas and drinks makes more risks of heart illnesses.
If you want to make significant changes and healthy changes, remove sodas and sugar drinks. These beverages have no nutrition and are just empty calories.
This is only one thing to consider. Researches continue show the link between sugar beverages, chronic illnesses and obesity. Also a few weeks of these drinks and you will be unhealthy.
Heart risks after 14 days of sugary drinks
A study of the Journal of Clinical Nutrition said such beverages with medium, low or high levels of fructose corn syrup makes more risk of heart issues in 2 weeks.
The study people, young and healthy, had HFCS beverages for 0, 10, 17.5 or 25% of daily calories needs.
Per hour the blood draws showed changes in lipoproteins, uric acid and triglycerides which all made more heart risks. All risk factors increased in 2 weeks for those that had such drinks and it was worse in higher doses. The lead of the study said for Science World Report that these results indicate humans are sensitive to the damage of dietary sugar in ranges of consumption levels.
Excess sugar leads to chronic illnesses
Added sugars and fructose are the main metabolic damage causes. The refined fructose is broken down like alcohol, damages the liver and makes mitochondrial and metabolic damage just like alcohol and toxins.
It also makes more metabolic damages since it is readily metabolized in fat like sugars are. A meta-review in the Mayo Clinic Proceedings said that if you reach 18% daily calories from sugars, you get double metabolic damage and risk of diabetes.
A study in the Journal of the American Medical Association AMA said mostly US adults have more added sugar than allowed and there is a link between added sugars and risk of cardio issues and mortality.
The 15 year lasting study had data for 31.000 Americans and those that had 25% daily calories in sugars had 2 times more risk of heart issues compared to those that had 10%.
Overall, the chances of dying by heart disease risen to the percentage of added sugar regardless sex, age, workout and BMI too.
A study of 2014 had similar outcome. Those that ate most sugar, 25% daily calories, had 2 times more risk of heart failure as those that limited intake to 7%.
Bad diet cannot be outrun
For the British Journal of Sports Medicine, experts stated that it is time to bust every myth for obesity. Rates for obesity have all risen over the 3 decades, and rates of workouts have stayed the same.
The culprit is a bad diet loaded with carbs and sugars. This is the reason for diseases more than inactivity, alcohol and cigarettes together.
This also blasted the food industry and they argue if marketing tactics are similar to tobacco industries. As per Telegraph, the false opinion that workouts matter more than the healthy diet is because of marketing. They use coca cola as example and link it to sport! So this drink is good as long as you workout.
They say that the public messages for health and diet and workouts link to the diabetes 2 epidemics and obesity and this was all corrupted by vested interest. Celebs endorse sugary drinks and junk food, so this has to end.
The study also pointed to some stats like for every 150 calories excess sugar there is 11 fold increase for diabetes 2 compared to 150 calories from protein or fats. The lead Dr. Aseem Malhorta cardiologist of Frimley Park Hospital, Surrey, said for Telegraph that removing carbs is the best step to avoid metabolic damages and diabetes, or even lose weight. And, fat is the best fuel for workouts.
Sugar drinks are the cause for 200.000 deaths per year
Study of the American Heart Association Epidemiology and Prevention/Nutrition, Physical Activity and Metabolism 2013 Scientific Sessions said that sugar beverages are the cause for 183.000 deaths in the world per year and 133.000 are from diabetes, 44.000 from heart and 6.000 from cancer.
Among the 35 world countries, Mexico had the most death rates from sugary drinks. The average consuming there was 24 oz per day.
US was ranked third with 25000 yearly deaths of such drinks. You might expect USA 1st, but American processed foods have more sugars than other nations so Americans also eat hidden sugars not just beverages.
Despite the evidence to sugar and obesity linking, studies conducted by the industry found other results, not just unbiased studies.
The experts reviewed 17 papers with 18 conclusions and said 11 of them had a link between sugar beverages and obesity. They were reviewed based on whether or not every author reported conflict in interests.
Among such no conflict studies, 10 of 12 supported the link between sugar beverages and weight gain. The studies with support of the industry, 5 of 6 had no association. So, studies with no industry support had 83% link between sugary drinks and weight gain. In those with industry support, 83% had no links at all.
It is strange how some studies had no link between obesity and sugar drinks. Experts said that those conflict reviews were 5 times more likely to show conclusion or no positive association, with and without them. Our results have confirmed the thesis that systematic review authors made conclusions consistent to the interests of the sponsors.
How much sugar is excess?
Half of US people over age 2 have sugary drinks every day and this is not for fruit juices, flavor milk, sweet teas, which is worse. Sodas and sugary drinks and even fresh juice all have fructose which is the main culprit in the rise of obesity and health issues. This is due to the ability to turn on fat switch.
The fructose also has taxes on the liver, same as drinking alcohol and this is the cause for millions US kids having non-alcoholic liver disease, made by buildup of fat in liver cells.
100 years ago, the average American had 15 g fructose daily in the form of a fruit. 100 years later, ¼ of Americans had more than 135 g per day mainly from sodas and sweet beverages.
Fructose 15 g daily will not harm you but if you suffer from insulin or leptin resistance it will. Nearly 10 times that is a major cause for obesity and chronic illnesses in those with leptin and insulin resistance.
Having just 1 8 oz glass OJ will wallop you with 25 g fructose, more than allowed daily dose. If you have more than 1 soda per day or eat processed food, sugar will spike abnormally.
As it is standard, I advise staying away from fructose to at least 25 g daily. For most people, it is wise to limit this to 15 g or below, since there are other hidden sugar sources like foods. This is all linked to obesity and weight gain. Excess fructose also makes: hypertension and nocturnal hypertension, diabetes 2, insulin resistance, NAFLD, more uric acid levels, gout, metabolic syndrome, kidney disease, intracranial atherosclerosis, cardiac abnormal issues, genotoxic effect of the colon, metastasis in breast cancer, tubulointerstitial injuries, obesity, pancreas cancer.
More and more Americans avoid the sodas
There still might be hope since more and more Americans realize sodas are dangerous with 2/3 actively avoiding the sodas, said Gallup poll. This increase is from 2002, with 41% avoiding it the sodas a sign that as TIME said, soda craze is lowering. Rather than telling consumers about the sodas risks so the beverage makers have a different marketing catch now for the sizes and diet sodas too.
The diet sodas have no sugar but they are maybe even worse. The study shown that these no calorie drinks can make more appetite, carb cravings and fat storage and weight gain.
A report of the Journal “Trends in Endocrinology and Metabolism” highlighted as fact that all diet soda drinkers have same problems as those with regular soda with weight gain, diabetes 2 and stroke or heart issues.
But, even with cutting back, soda is still in the top 10 calorie sources in USA, no 4 on this list. In 2012 Gallup said that 48% of Americans said they had one glass soda daily still.
Break the soda habit
To break free from this, address the emotional cravings with tools like Emotional Freedom Technique. More than any other studied method, the EFT works for overcoming cravings and having a good diet. Also see the turbo Tapping, an effective simple tool to remove soda addictions in a while.
If you still have the cravings after the EFT or maybe Turbo Tapping, you also might have to change the diet more. This is the free nutrition plan here for a step by step planning.
And nothing is better than pure water for the health. if you crave soda, get sparkling water and add some lemon juice inside or stevia, Luo Han…
If you have hypertension, cholesterol, diabetes or weight gain and insulin issues, avoid ALL sweeteners and just have citrus and sparkling water.