The Dangers of Sugary Drinks to Health

Sugary drink products are very sold in the market and the longer the more diverse types. Although it tastes delicious, sugary drinks can harm health, especially if consumed in excess. Know what are the dangers of sugary drinks to health so that you do not just consume them.

Sugary drinks are types of drinks that have been given sweeteners, such as liquid sugar, brown sugar, syrup, honey, fruit concentrates, and artificial sweeteners. Some examples of sugary drinks that are much loved are soda, fruit juice, packaged drinks, and boba drinks.

In addition to high in sugar, sugary drink products do not contain many nutrients that are beneficial to the body. In fact, pure fruit juice that is said to be healthy because it contains a lot of vitamins is actually no healthier than whole fruit. This is because the fiber content in fruit juice is very low while the sugar content is high.

Excessive sugar consumption is associated with weight gain and the emergence of various diseases, such as type 2 diabetes, heart disease, and some types of cancer.

Recognize the Dangers of Sugary Drinks to the Body

Research shows that consumption of 2–6 glasses of sugar-sweetened beverages per week can increase the risk of death by 6%, and consumption of 1–2 glasses of sugar-sweetened beverages per day can increase the risk of death by 14%.

The dangers of sugary drinks to health cannot be underestimated. The following are some diseases that can arise due to consuming too many sugary drinks:

1. Obesity

Weight gain occurs when the number of calories in is greater than the number of calories burned for activity. Well, the high sugar content in sugary drinks will give you a large amount of calorie intake.

In contrast to solid foods, sugary drinks do not give you a feeling of fullness, so you will still eat large amounts of food even though you are getting a lot of calories from sugary drinks. As a result, the incoming calories will exceed the body’s needs and there is weight gain.

Uncontrolled weight gain can lead to overweight and obesity. Obesity is a risk factor for various deadly diseases, such as coronary heart disease, stroke, and some types of cancer.

Therefore, limit the consumption of sugary drinks to prevent obesity as well as reduce the risk of death from these diseases.

2. Diabetes

The high sugar content in sugary drinks can increase blood sugar levels and increase your risk of developing diabetes. Diabetes can cause complications in the kidneys, eyes, and heart.

A study showed that consuming 1-2 glasses of sugary drinks per day can increase the risk of developing type 2 diabetes by 26%.

3. High cholesterol and heart disease

There are two types of cholesterol, namely good cholesterol (high density lipoprotein / HDL) and bad cholesterol (low density lipoprotein / LDL). People who frequently consume sugary drinks tend to have lower HDL levels and higher LDL levels.

High LDL levels can increase your risk of narrowing the arteries in the heart. A study states that consuming 1 can of sugary drink per day will increase the risk of heart attack by as much as 20%.

4. Tooth decay

Consumption of foods or drinks high in sugar can cause tooth decay. To avoid this, sugary drinks are only recommended to be consumed during meal times.

This also applies to fruit juices because the sugar and acid content in them can damage teeth. Therefore, fruit juice should only be consumed during the main meal and the amount should also be limited. The recommended amount of pure fruit juice consumption is 150 ml per day.

5. Certain types of cancer

A study states that excessive consumption of sugary drinks can increase the risk of developing cancer in general, except for lung cancer, prostate cancer, and colon cancer. The type of cancer that is closely related to the consumption of sugary drinks is breast cancer.

Excessive consumption of pure fruit juices can also increase the risk of cancer. Therefore, the consumption of whole fruit is much more recommended than the consumption of fruit juice which only has juice.

To avoid the dangers of sugary drinks, you need to limit their consumption. Instead of sugary drinks, you can choose plain water or carbonated water that doesn’t contain sweeteners. You can also consume low-calorie sodas that contain less sugar.

If you often consume sugary drinks, it never hurts to see a doctor to monitor blood sugar levels and find out the risk of other diseases due to excessive sugar consumption.

5 Safe Fast Diets

There are several things to consider when going on a safe fast diet. Not only for maximum results, this diet method can also cause health problems if done in an inappropriate way.

Actually, fast diets for weight loss are not recommended, because this diet is difficult to implement in the long term. Even if this diet works, you are more at risk of experiencing health problems, even rapid weight gain after this diet is stopped.

However, if you still want to try a fast diet to lose weight, you need to pay attention to several things so that the diet you are following remains safe for your health.

The Right Way to Live a Safe Fast Diet

Before discussing further about implementing a safe fast diet, you should know that there is a recommendation for weight loss that is carried out while on a diet, which is 0.5–1 kg a week.

Losing weight more than this amount can be done by undergoing a fast diet. However, to stay safe, you can do this in the following ways:

1. Reduce food portions

One of the things that are recommended when undergoing a strict diet is to reduce the portion of food. If you are still confused about how much food to reduce, you can simply reduce the portion of your meal to half of the portion you normally eat.

When reducing the portion of this meal, you are encouraged to reduce the types of foods that contain carbohydrates or sugar, saturated fat, and salt. Meanwhile, the portion of vegetables and fruit is recommended not to be reduced and instead to be increased.

2. Avoid consuming refined carbohydrates

In addition to reducing carbohydrate consumption, you are also advised to avoid consuming refined carbohydrates and replace them with carbohydrate sources from whole grains, such as wheat, which are higher in fiber and contain lots of vitamins and minerals.

Foods that are included in refined carbohydrates include white rice, pasta, biscuits, bread, donuts, and pastries. You can replace it with brown rice, whole wheat bread, or whole wheat pasta.

3. Add low-calorie foods

If half a meal doesn’t make you feel full, the way to make up for the shortfall is to add low-calorie foods to your plate or make them a healthy snack.

One of the recommended low-calorie foods are vegetables and fruit. Both types of food are high in fiber so they can keep you full longer.

4. Exercise regularly

When undergoing a safe fast diet, it is not only eating patterns that must be changed, but also lifestyle. Therefore, you are advised to exercise regularly for at least 30 minutes every day to burn fat in the body.

In addition to exercising regularly, you can also increase physical activity such as using stairs instead of using escalators.

5. Drink lots of water

In undergoing a safe fast diet, you are encouraged to consume lots of water. A study states that consuming water before eating can reduce the desire to overeat, thus contributing to weight loss.

Although the fast diet method above is claimed to be safe, you also have to understand that everyone has a different body metabolism. This means that the effectiveness and results of the diet that is followed will be different for each person. Some are compatible with this diet method, some are not.

Before going on a fast diet, you must also understand the effects and risks that can occur. Fast diets can cause complaints in the form of headaches, fatigue, constipation, hair loss, emotional irritability, and even irregular menstruation.

A safe fast diet actually needs to be done based on the advice and supervision of a doctor. This is because there are bad effects that lurk, namely lack of nutrition. So, it’s good if you check with your doctor first before doing this diet.