A new study highlights the potential dangers of sugary drinks, linking them to over 330,000 annual deaths worldwide from diabetes and cardiovascular disease.
Global Impact of Sugary Beverages
The study, published in Nature Medicine, analyzed global data on sugar-sweetened beverages, diabetes, and cardiovascular disease prevalence. Dr. Dariush Mozaffarian, senior author and director of the Food is Medicine Institute at Tufts University, called the findings “a public health crisis.”
Latin America and the Caribbean showed the highest rates of cardiovascular disease linked to sugary drinks, while sub-Saharan Africa had the most type 2 diabetes cases attributed to these beverages.
Why Liquid Sugar Acts Quickly
Sugary drinks are more harmful than sugary solid foods, experts say. Liquid sugars are absorbed faster in the digestive system since they don’t require breakdown processes like solid foods, which often contain nutrients like fiber, fats, and proteins that slow sugar absorption.
“These empty calories enter the bloodstream rapidly, leading to quick blood sugar spikes,” said Suzanne Janzi, a doctoral student in nutritional epidemiology at Lund University. Unlike solid foods, sugary drinks don’t provide lasting satiety, often leading to overeating.
Artificial Sweeteners: A Short-Term Solution
While artificial and natural low-calorie sweeteners may seem like an alternative, they come with their own risks. Dr. Mozaffarian suggests they should only be a short-term substitute, not a permanent solution.
“Growing research shows that both natural and artificial sweeteners can have health harms,” Mozaffarian said.
For individuals with diabetes, artificial sweeteners can help ease the transition from sugary drinks. However, moderation is key, said Toby Smithson, a registered dietitian nutritionist and senior manager of nutrition and wellness at the American Diabetes Association.
Healthier Hydration Options
Experts recommend switching to unsweetened beverages like water, seltzer, or unsweetened tea and coffee. Infused water with slices of lemon, lime, or fresh herbs can add flavor for those who dislike plain water.
“Hydration is essential for blood pressure, blood sugar regulation, digestion, and overall health,” Smithson said. “The best hydrating beverage is water.”
Reducing sugary drink consumption can significantly impact health and reduce the risk of life-threatening diseases, making it a crucial step in improving public health globally.
