How Many Calories Should A 12-Year-Old Eat To Lose Weight A Closer Look at Sugar-Sweetened Drinks – The Bitter Truth

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A Closer Look at Sugar-Sweetened Drinks – The Bitter Truth

Soda and other sugary drinks are known to be high in sugar, which can lead to tooth decay and weight gain. What some may not know is that multiple studies have shown that sugary drinks do more harm than cause tooth decay or make your clothes fit tighter. Consuming large amounts of sugar-sweetened beverages can have significant negative effects on overall health. Sugary drinks include regular soda, juice drinks, sports drinks, energy drinks, and sugary water. Sugary drinks have been linked to obesity, bone fractures and osteoporosis, kidney problems, heart disease and type 2 diabetes. The following information outlines health complications associated with consuming sugary drinks and offers tips for a healthier lifestyle.

According to the USDA, children are heavy consumers of sugary drinks, and they drink them at a disproportionately high rate. A recent National Health and Nutrition Examination study revealed the following facts about children and teens drinking sugar-sweetened beverages, which turned out not to be sweet at all:

Consumption of sugar-sweetened beverages by both children and adults in the United States has increased over the past 30 years.

Teenagers and young adults consume more sugary drinks than other age groups.

Men drink more sugary drinks than women. Among boys aged 2-19, 70% drink a sugary drink on some day.

A full third of teenage boys drink at least three cans of soda a day.

Consumption of sugary drinks, especially among young children and adolescents, is a serious problem in our country. Sugary drinks are an increasing proportion of the diets of children and adolescents. Just one 12-ounce can of soda contains 31 to 46 grams of sugar, depending on the type of soda. 46 grams of sugar equals eleven teaspoons of sugar! Here are some of the serious health consequences associated with long-term consumption of sugary drinks:

Low Bone Density and Fractures in Children

Osteoporosis, or decreased bone density, is often considered a disease of aging. But the disease likely stems from adolescence, when bone mass reaches peak levels. Since your bones reach their peak mass and strength in your 20s, the more bone mineral density (BMD) you build at a young age, the less likely you are to develop osteoporosis later in life . Reduced milk intake and excessive consumption of sugar-sweetened carbonated beverages can reduce bone marrow density and increase the risk of osteoporosis later in life. Animal studies also show that phosphorus, a common ingredient in soda, depletes calcium in bones.

In addition, the study found that drinking soft drinks increases the risk of fractures in school-aged girls. In a study published in the Journal of Adolescent Health, researchers found that 14-year-old girls who drank the most Coke were 3.6 times more likely to suffer a fracture than those who drank the least.

weight gain

Sugary drinks are a major source of added sugar in children’s daily diets. Consuming these beverages increases calorie intake — a potential contributor to adolescent obesity across the country. Between 1977 and 2001, Americans’ daily calorie consumption increased by 250-300 calories, nearly half (43%) of which came from sugary drinks alone. Being overweight is now the most common medical condition in childhood. Nearly 1 in 3 children is at risk of being overweight. Complications of obesity include high cholesterol, high blood pressure, type 2 diabetes, and many other health and social problems.

Erosion of tooth enamel and gastric lining

Excessive consumption of sugary carbonated beverages increases the risk of dental disease, especially in children. The phosphoric acid in carbonated soda can interfere with calcium absorption and weaken teeth. Acids strip tooth enamel, making them brittle. Once the enamel breaks down, bacteria can invade and cause decay. The acid in soda is known to exacerbate GERD and ulcers. The phosphoric acid in these drinks neutralizes the hydrochloric acid in the stomach and disrupts the body’s ability to absorb essential elements such as iron, calcium and magnesium. Impaired stomach function can lead to indigestion, bloating, and worsening symptoms of irritable bowel syndrome and some other stomach problems.

kidney stones

High levels of phosphoric acid in soda are known to alter urine in ways that promote kidney stone formation and other kidney problems.

heart disease

New research from the Harvard School of Public Health has found evidence of a link between sugary drink consumption and heart disease. The study found that those who drank more than two servings of sugar-sweetened beverages per day had an almost 40 percent higher risk of heart disease than those who drank very few sugar-sweetened beverages. Drinking more than one soft drink per day increases the risk of metabolic syndrome. Metabolic syndrome is a group of symptoms such as elevated blood pressure, elevated blood sugar, elevated triglycerides, and low levels of high-density lipoprotein (HDL), or “good” cholesterol.

How to Kick Your Habit and What to Replace Sugary Drinks With

The best way to counteract the negative effects of sugary drinks is to eliminate them from your diet. Of course, water is the best beverage of choice. But for some people, plain water is too bland, and it may not be realistic to quit the habit overnight. Start by reducing the number of sugary drinks you drink each day until you quit them completely.

Try drinking some of the following drinks as delicious alternatives:

Add slices of your favorite fruits and vegetables – lemons, oranges, cucumbers, mint or limes to a pitcher of ice cold water for a refreshing and delicious drink.

Add a dash of 100% fruit juice to sodium-free soda—mix one part 100% cranberry or pomegranate juice to three parts soda.

Add a few slices of lime or lemon to tonic water.

Drink iced herbal tea or green tea – green tea is naturally rich in antioxidants. If you like your tea sweetened, you can add a little honey.

Skim milk: A low-fat alternative high in calcium.

Nourish your body with healthy foods, remove sugary drinks from your diet, and create the health you deserve. However, creating a healthy life is about more than eating right. It’s about healing the whole person – mind, body, spirit and energy. Create a healthy, balanced mind and body with one of the many wellness treatments offered by Integrative Family Medicine and Therapy in Fairfield County: yoga, massage, Reiki/Healing Touch, acupuncture, guided imagery, reflexology and manual lymphatic drainage. We believe in giving our patients the opportunity to find healing in any of our holistic health therapies, designed to heal and soothe body, spirit and mind.

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