When you reach for a sugary soda or fruit juice, you might not think much of the consequences beyond your immediate craving. But after an interaction with our expert Dr Sanjana Premlal, Nutritionist, Kinder Hospital - Bangalore, we understood that sweetened drinks could be one of the most harmful dietary choices for your heart.
Additionally, research and clinical experience have shown that these beverages pack a potent combination of high sugar content and rapid absorption into the bloodstream, setting the stage for serious cardiovascular risks. Here is how our expert explains it.
Why Sweet Drinks Are A Problem
Sweet drinks, including sodas, energy drinks, packaged fruit juices, and sweetened teas, are loaded with free sugars — sugars that are quickly absorbed by your body. Unlike whole foods containing natural sugars (like fruits and vegetables), sweet drinks lack the fibre and nutrients that slow down sugar absorption.
“These drinks deliver a sugar rush to your system. Over time, this contributes to insulin resistance, chronic inflammation, and unhealthy weight gain — all of which increase your risk of heart attack,” explains Dr Premlal.
Excessive sugar intake also promotes the development of visceral fat, the dangerous type of fat stored around your internal organs. Visceral fat is linked to higher levels of bad cholesterol or Low-Density Lipoprotein (LDL) and lower levels of good cholesterol or High-Density Lipoprotein (HDL), further escalating your heart attack risk.
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“In India, sugar consumption from sweetened beverages has tripled in the last decade, contributing to the rise in heart disease cases among younger adults,” Dr Premlal points out. Hence cutting down on sugar is the only way forward to safeguard your heart.
How To Safeguard Your Heart
While sweetened drinks can seem unavoidable, especially in social settings or during festivities, Dr Premlal emphasises that small, consistent changes can significantly lower your risks. Here are her top strategies:
1. Limit Consumption
If cutting out sweet drinks entirely feels overwhelming, start by reducing your intake. “Replace sugary beverages with water, unsweetened teas, or infused water with lemon or mint,” suggests Dr Premlal.
2. Check Labels
Many packaged drinks marketed as "healthy" or "natural" still contain high levels of added sugars. Read nutrition labels carefully to identify hidden sugars. Opt for drinks with less than 5 grams of sugar per serving.
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3. Prioritise Whole Foods
Choose whole fruits over fruit juices. For example, eating an orange provides fibre and slows sugar absorption, unlike a glass of orange juice, which contains the sugar of multiple oranges without the fibre.
4. Stay Hydrated
Often, thirst can be mistaken for hunger or a craving for sweetened beverages. Drinking enough water throughout the day can reduce your temptation to reach for sugary drinks.
5. Cultivate Awareness
Understanding the link between sugar intake and heart health is critical. Educate yourself and your family about the long-term risks of consuming sweet drinks.
Note For Moderation
Dr Premlal highlights that occasional indulgence in a sweet drink won’t cause immediate harm, but regular consumption is the real concern. “The key is moderation. Save sweet drinks for rare occasions, and focus on making healthier choices part of your daily routine,” she says.
Conclusion
The allure of a sweet drink can be tempting, but the consequences for your heart health make it one of the worst forms of sugar to consume. Thus, by making informed choices and adopting healthier habits, you can protect your heart and overall well-being. Small changes today can lead to a healthier tomorrow.