A study of 600,000 people reveals that the consumption of soft drinks is directly responsible for 184,000 deaths worldwide each year, a consequence of the rise in type 2 diabetes, heart disease and certain cancers associated with these drinks.
According to the World Health Organization (WHO), sugars added to food should not represent more than 10% of daily energy intake. For an average adult, who ingests 2000 calories per day, this therefore corresponds to 200 calories, or 50 g or 12 teaspoons of added sugar (this does not, however, include the simple sugars naturally present in fruit or milk). A British committee of experts has even gone even further: according to these scientists, added sugars should not exceed 5% of daily caloric intake, or barely 6 teaspoons of sugar!
Why put so much emphasis on these simple sugars, artificially added to food? Quite simply because a very large number of studies show that excessive consumption of these sugars considerably increases the risk of overweight and obesity, and that this excess weight in turn contributes to the development of several serious chronic diseases.
Our metabolism is not adapted to effectively handle the huge amounts of sucrose or high fructose corn syrup used by the food industry, which leads to several metabolic upheavals such as chronic hyperglycemia, excessive insulin secretion and an accumulation of fat in adipose tissue and certain organs (the liver in particular).
These imbalances then create a climate of chronic inflammation that can lead to type 2 diabetes as well as the development of heart disease and certain cancers.
40g of sugar in a soda
Soft drinks are certainly the best illustration of the dangers associated with added simple sugars. These drinks, like their innumerable modern industrial derivatives (energy or sports drinks, vitamin waters, various juice-based cocktails), are real calorie “bombs” that can contain more than 40 g of sugar (9 teaspoons per can, an amount 10 times higher than the sugar present in the whole blood of a healthy person (4 to 5 g).Several studies have clearly shown that the consumption of soft drinks is associated with weight gain, not only in due to the excess calories ingested, but also because the calories absorbed in liquid form do not activate the sense of satiety and are therefore added to those that come from food.
Sodas: Rise in diabetes, heart disease and cancer
To more accurately quantify the health problems associated with soft drinks, a group of scientists from the Global Burden of Diseases Nutrition and Chronic Disease Expert Group (NutriCoDE) analyzed the consumption of all sugary drinks (except juices made from 100% fruit) in 611,971 people living in 51 different countries and determined its impact on mortality from type 2 diabetes, heart disease and cancer.
They observed that in a single year, the consumption of these sugary drinks was directly responsible for 184,000 deaths, 72% of them due to diabetes, 24% to heart disease and 4% to heart disease. Cancer. This negative impact is particularly pronounced in certain countries such as Mexico where up to 33% of premature mortality among men aged 20-44 is directly linked to the consumption of soft drinks.
Soda: no nutritional benefit
Unfortunately, we often hear that there are no good or bad foods and that it is only excess consumption that is harmful. As the results of the study show, this is clearly not the case for soft drinks, as these products have absolutely no nutritional value and can instead lead to several serious health consequences. Since the sugar contained in a single can of soft drink reaches the limit suggested by the WHO, one must conclude that these products are not safe, even in small quantities, and that we should therefore eliminate them completely from the diet. Nothing replaces water to quench your thirst.
Singh Gm et al. estimated global, regional, and national disease burdens related to sugar-sweetened beverage consumption in 2010. Circulation
Energy drinks: increased risk of caffeine overdose