However, some sources of sugar are worse than others ... and sugary drinks are the worst by far.
This is especially true for sugary soda, but fruit juice, very sweet coffee [1] and other sources of liquid sugar.
Here are 13 reasons why soda (and other sugary drinks) avoid like the plague.
1. Sugary drinks do not make you feel full and is closely associated with weight gain
Added sugar makes you fat ... more sugar and liquid.
One reason for this is that the supply of large quantities of sugar to simple sugars fructose, which is not lower the hormone ghrelin hunger in the same manner as the glucose, the main carbohydrate [2] found in the starch-containing food ( 1 ).
Studies have also shown that fructose does not appear, to the saturation in the brain centers in the same manner as glucose (rain 2 ).
The brain is actually to regulate your calorie intake. If you (like potatoes) eat more food, you should automatically else instead of eating less.
Sugar solution does not work ... so when people consume are usually on top of the total added calories [3] ( 3 ).
In other words, sugary drinks do not make you feel full, so you eat the same amount of food as before, but with lots of calories from extra sugar on the side ( 4 , 5 ).
In one study, people who added soda on your current system finally 17% consume more calories than before. That's a lot that could easily lead to obesity [4] a few years ( 6 ).
Not surprisingly, studies have shown that people who consume sugary drinks constantly gain more weight than those who do not ( 7 , 8 , 9 ).
In a study of children each daily serving of sugar-sweetened beverages is (associated with increased risk of obesity by 60% 10 ).
... The truth is that sugary drinks are the most fattening food looked modern. If you want to lose weight or to avoid gaining time, then you should seriously consider eliminating these drinks from your life.
[5]
Conclusion: liquid sugar does not cause saturation in the same way as solid food, causing people to eat more calories. Sugary drinks can be modern look most fattening foods.
2. Large amounts of sugar into fat converted in the liver
Sugar consists of two glucose molecules and ... fructose [6] .
Glucose may be metabolized by all cells in the body, whereas fructose is converted by an element in the liver ( 11 ).
Sugary drinks are the easiest (and most common), consume large amounts of fructose.
If we consume too much, in connection with a high-carbohydrate, high-calorie Western diet [7] is overloaded, the liver and fructose in fat (turns 12 ).
Sent some fat in the form of triglycerides in the blood, while a part of it in the liver before. Over time, this can contribute to non-alcoholic fatty liver disease [8] ( 13 , 14 ).
Conclusion: The corn syrup with high fructose and sucrose about 50% fructose, which can not be metabolized by the liver. Excessive amounts can contribute to disease NAFLD.
3. Sugar accumulation dramatically increased abdominal fat
Sugar consumption makes you more likely to store fat.
Fructose, in particular, seems to dramatically increase fat around the organs of the abdominal cavity and dangerous. This is called visceral fat or known abdominal fat [9] ( 15 ).
In a 10-week study, 32 healthy people consuming beverages sweetened with either fructose or glucose ( 16 ).
Consumer only increased glucose in the subcutaneous fat [10] (not to be a metabolic disease related), while fructose drinkers a significant increase in visceral fat is dangerous.
Conclusion: High consumption of fructose leads to the accumulation of visceral fat, the fat causes dangerous in the metabolic disease.
4. Sweet Soda can cause insulin resistance, a key component of the metabolic syndrome
To glucose from the blood to drive the main function of the hormone insulin in the cells.
But if drinking sweet drinks, cells tend to be resistant to the action of insulin.
When this occurs, the pancreas should promote insulin to remove glucose from the blood, so that the insulin levels in the blood increases.
This condition is known as insulin resistance [11] .
Insulin resistance is probably the main factor of the metabolic syndrome [12] , a springboard for type 2 diabetes and heart disease ( 17 ).
Excess sugar is known, insulin resistance and chronically elevated insulin levels (cause 18 , 19 , 20 ).
Conclusion: Excess sugar can lead to insulin resistance, the primary defect in the metabolic syndrome.
5. sugary drinks may be because the leading food with type 2 diabetes
Type 2 diabetes is a common disorder that affects approximately 300 million people worldwide.
It is characterized by high sugar as insulin resistance or insulin deficiency.
Can because sugary drinks can lead to insulin resistance, it is surprising that many studies linking soda consumption type 2 diabetes.
In fact, as little as one can of soda per day with an increased risk for type 2 diabetes (associated 21 , 22 , 23 , 24 ).
In a recent study of sugar intake and diabetes in 175 countries, each 150 calories (about a can of soda) sugar per day [13] Diabetes was an increase of 1.1% in the corresponding type 2 ( 25 ).
To put this in perspective, if the entire population of the United States has a can of soda in your daily diet, about 3.5 million people could become diabetic.
Conclusion: There is a large body of evidence that the consumption of sugar, especially sodas, type-2 diabetes.
6. Sweet Soda contains no sugar only important nutrients ...
Sugary soda is "empty" calories. No doubt.
It contains absolutely no ... not essential nutrients, vitamins, minerals, no antioxidants [14] and zero fiber.
There is literally nothing to the diet except excessive amounts of sugar and unnecessary calories.
[15]
Conclusion: sugary sodas contain few or no essential nutrients and can therefore be called "empty" calories.
7. Some believe that sugar can cause leptin resistance
Leptin [16] is a hormone (produced by fat cells in the body 26 ).
Its main function is the long-term regulation of energy balance ... dictate the number of calories you consume and burn ( 27 , 28 ).
Leptin is meant to protect us both from hunger and obesity, and is often referred to as "saturation hormone" or "hunger hormone".
Be resistant to the effects of this hormone (called leptin resistance) is now considered one of the best riders in the fat intake in humans ( 29 , 30 ).
Well ... several preliminary studies have linked the consumption of sugar, fructose mainly leptin resistance in rats.
When these rats were large amounts of fructose, which are resistant to leptin was fed. When they returned back to a sugar-free diet [17] , resistance to leptin is gone ( 31 , 32 ).
However, this is far from definitive and should be confirmed in human studies with physiologically relevant doses of sugar. These studies used large doses in rats and up to 60% of the calories as fructose.
Conclusion: Animal studies indicate that a diet rich in fructose can cause leptin resistance, but to reverse the removal of fructose the problem.
8. Sweet Soda can become addictive for many people
When we eat sugar, dopamine in the brain that make us a sense of fun (published 33 ).
The human brain is wired to find activities that release of dopamine. Things releasing large amounts are particularly desirable.
This is actually how addictive drugs as a function of cocaine, and the reason why people can become addicted.
Well ... many studies suggest that sugar and processed junk food in general, can similar effects [18] ( 34 ).
For some people with a predisposition to addiction, the reward-seeking behavior typical drug addiction causes abuse. This is also known as food addiction [19] .
Studies in rats show that sugar can be a physical dependency (whether 35 , 36 , 37 ).
While addiction is difficult to prove in humans, many people [20] to consume sugary drinks (and other junk food) in a pattern that is typical of addictive, abusive substances.
Conclusion: Sugary drinks have strong effects on the reward system of the brain that can cause addiction directly in sensitive individuals.
9. Many studies sugary drinks at risk for heart disease link
(Been linked sugar intake on the risk of heart disease in the 60 and 70 38 , 39 ).
Since then, it has been found that soft drinks to raise the most important risk factors for cardiovascular disease.
Include blood sugar, blood triglycerides, small dense LDL particles, and many others ( 16 , 40 ).
Recent studies in humans have close links between sugar consumption and the risk of heart disease in men, women and youth (founded in 41 , 42 , 43 , 44 , 45 , 46 ).
Study after study of 40,000 men found the last two decades, that those who drank one sugary drink per day had a 20% increased risk for a heart attack or dying from a heart attack, compared with men who consume only rarely drinks sweetened ( 47 ).
Conclusion: The relationship between the risk of sugar and heart disease discovered decades. Since then, numerous studies have established strong bonds.
10. Soda drinkers have higher cancer risk
The risk of cancer tends to go hand in hand with other chronic diseases, such as diseases of obesity, type 2 diabetes and heart.
Therefore, it is surprising that sugary drinks are often associated with an increased risk of cancer.
A study of more than 60,000 men and women found that those who are two or more sugary drinks drank per week, were 87% more likely to pancreatic cancer than those who do not drink soft drinks (develop 48 ).
Another study on pancreatic cancer has a strong association between women found, but not men ( 49 ).
Postmenopausal women with high consumption of sugary soft drinks also seem to have an increased risk for cancer of the lining called the uterine endometrial cancer [21] ( 50 ).
Soft drink consumption has also worked with recurrence and death in patients with colorectal cancer (associated 51 ).
Conclusion: There is evidence from observational studies that consumption of sugar-sweetened beverages is associated with increased cancer risk.
11. Sugar and acid in soda is a disaster for dental health
It is known that sugary soda is bad for your teeth done.
Soda-containing acids such as phosphoric acid, [22] , and carbonic acid.
These acids to produce a highly acidic environment in the mouth, making it more susceptible to decay.
While soda acids can cause damage, it is the combination of sugar, the particularly harmful sodium ( 52 , 53 ).
Sugar provides a digest easy for the bad bacteria in the mouth energy. This, combined with acids, causing chaos in dental health over time ( 54 , 55 ).
Conclusion: The acids in soda causes an acidic environment in the mouth, during sugar feeds the bad bacteria that live there. This can have serious negative effects on the health of the teeth.
12. Soda drinkers have a dramatically increased risk of gout
Gout [23] is a medical condition characterized by inflammation and pain in joints, especially the big toe.
Drop typically occurs when high levels of uric acid in the blood of the crystallization of acid ( 56 ).
Fructose is the main known that uric acid (carbohydrates increase 57 ).
Consequently, many large observational studies have strong links between sugary drinks and gout found.
Long-term studies have shown that sugary soft drinks are associated with a 75% risk of gout in women, and nearly twice as common in men ( 58 , 59 , 60 ).
In short, men and women often drink soft drinks seem an increased risk of developing gout.
13. Sugar consumption is associated with an increased risk of dementia
Dementia [24] is the term used to describe the neurodegenerative diseases that may occur, to describe how we age.
The most common form of Alzheimer's disease.
Research has shown that any increase in blood sugar levels greatly increased risk of dementia ( 61 , 62 ).
In other words, the higher the blood glucose level, the greater the risk of dementia.
Because sugary drinks cause rapid spikes in blood sugar and may increase blood sugar by insulin resistance, it is logical that could increase the risk of dementia.
Rodent studies support these results [25] , who showed that high doses of sugary drinks can memory and decision-making ability (affecting 63 ).
So ... not just sweetened drinks on metabolic health, which seem to be very bad for the brain devastating.
If you want to lose weight, to prevent chronic diseases and live longer with a sharper brain, then consider avoiding sugary drinks like the plague.
REFERENCES
- ^ cafes (authoritynutrition.com)
- ^ carbohydrates (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ lead to obesity (authoritynutrition.com)
- ^ weight loss (authoritynutrition.com)
- ^ fructose (authoritynutrition.com)
- ^ Western diet (authoritynutrition.com)
- ^ disease NAFLD (en.wikipedia.org)
- ^ belly fat (authoritynutrition.com)
- ^ subcutaneous fat (en.wikipedia.org)
- ^ insulin resistance (en.wikipedia.org)
- ^ metabolic syndrome (www.ncbi.nlm.nih.gov)
- ^ sugar per day (authoritynutrition.com)
- ^ antioxidants (authoritynutrition.com)
- ^ sugar (authoritynutrition.com)
- ^ leptin (authoritynutrition.com)
- ^ sugar-free diet (authoritynutrition.com)
- ^ similar effects (authoritynutrition.com)
- ^ Food Addiction (authoritynutrition.com)
- ^ a lot of people (authoritynutrition.com)
- ^ endometrial cancer (en.wikipedia.org)
- ^ phosphoric acid (en.wikipedia.org)
- ^ Gout (en.wikipedia.org)
- ^ dementia (en.wikipedia.org)
- ^ support these conclusions (www.newscientist.com)
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