Sugary sodas are undeniably a popular mealtime pair with a savoury main, sipping on sodas alongside meals is a common practice. Whether it’s a quick lunch or a fancy dinner, a fizzy drink often feels like the perfect pair. But, while you may enjoy the cold and fizzy rush, research warns that it could be wrecking your heart health.
Recent findings published in Frontiers in Public Health have uncovered startling associations between sugary beverage consumption during meals and increased risks of serious cardiovascular diseases (CVDs), including strokes and heart failure.
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What Did The Study Decipher?
Researchers analysed data from over 70,000 adults in Sweden who were tracked for more than two decades. Participants answered dietary questionnaires in 1997 and 2009, detailing their added sugar consumption through three main sources: sugary beverages (like sodas), toppings (honey, jams), and sweet treats. It was found that soda drinkers were at the highest risk of cardiovascular complications.
Key Highlights From The Study
- Those consuming sugar-sweetened drinks regularly had a heightened risk of ischaemic stroke, which occurs when blood flow to the brain is obstructed.
- Sodas were also linked to a greater likelihood of developing heart failure and irregular heart rhythms (atrial fibrillation).
- High intake of toppings like jams and honey was associated with abdominal aortic aneurysms, while sugary treats like pastries showed a lesser association with cardiovascular risks.
Why Do Sugary Drinks Cause Such Harm?
According to the study, the damaging effects of sugary sodas on the heart and brain can be attributed to their high fructose content. Unlike glucose, fructose is metabolised in the liver and converted into triglycerides, which are fats that can accumulate in blood vessels and lead to heart disease.
Fructose metabolism may also cause chronic inflammation in blood vessels and increase the risk of cardiovascular issues. Additionally, it can disrupt lipid profiles, and excess triglycerides can cause dyslipidaemia (imbalanced cholesterol levels).
But Aren’t Treats Just as Sweet?
The results of this study show that while sugar-sweetened beverages are the main source of added sugar linked to an elevated risk of CVD, not all types of added sugar are equally detrimental to health.
The differences between the associations for sweetened beverages, treats, and toppings could be explained by the fact that liquid calories have a lower satiety and that there is not enough compensatory reduction in caloric intake, which encourages overweight and obesity, which are known risk factors for cardiovascular disease.
On the other hand, soda consumption often correlates with lower dietary quality and less healthy lifestyles.
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What Does This Mean For Your Diet?
While this study doesn’t mean you need to banish all sugar from your life, it does highlight the unique dangers of sugary drinks. If you cannot go about your meals without a drink by your side, here’s what you can do instead.
- Replace sodas during meals with water, green tea, or other unsweetened beverages.
- Be mindful of how often you consume sugary drinks.
- Having treats in moderation, such as pastries and chocolates, when eaten as part of a balanced diet, seem to have a lesser impact than sodas (it however does not mean that you consume these delicacies every day, we strongly advise you to refrain from doing so).
Takeaway
The occasional soda might feel harmless, but this study makes it clear; sugary beverages are a major contributor to cardiovascular diseases like strokes and heart failure. The science is clear, choosing healthier beverage options at mealtime isn’t just about reducing sugar intake, it’s about protecting your heart and brain for years to come. The next time you reach for a soda with your meal, you might want to think twice.
[Disclaimer: Every research finding is based on a sample, the findings may not be in accordance with individual differences. This article is solely for informational purposes, and we strongly advise you to consult a healthcare professional before making dietary additions or omissions.]