Sugary drinks increase risk of cardiovascular disease, regardless of how much you exercise

             

Excess sugar intake is strongly linked to increased risk of cardiovascular disease (CVD). A large prospective cohort study of over 110,000 individuals in the UK found that higher consumption of “free sugars” (which includes added sugars and those in fruit juices etc.) was associated with significantly higher risk of total CVD, ischemic heart disease, and stroke. BMC+2BioMed Central+2 For every additional 5% of total energy coming from free sugars, the risk of total cardiovascular disease rose by about 7%, risk of heart disease by about 6%, and risk of stroke by about 10%. BMC+1 The risks are compounded when sugars are consumed in the form of sugar-sweetened beverages: these raise blood lipids and contribute to inflammation and insulin resistance, regardless of other healthy behaviors like exercise. Harvard Public Health+1

           Beyond cardiovascular health, high sugar consumption contributes to obesity, type 2 diabetes, and nonalcoholic fatty liver disease (NAFLD). With excess sugar, especially fructose, being processed in the liver, fat accumulates there (steatosis), which can lead to liver dysfunction. Healthlineplus.net+2BioMed Central+2 Also, frequent intake of high sugar food and drinks increases blood glucose spikes and insulin demand; over time, this can lead to insulin resistance, elevating the risk of diabetes. Nutrition Evidence Systematic Review+2CNN+2 Obesity serves both as a mediator (sugar encourages extra calorie intake and fat deposition) and a compounding risk factor for many downstream metabolic disorders. BioMed Central+1

        Finally, there are additional harms even beyond metabolism and cardiovascular risk. High amounts of sugar promote chronic inflammation, a condition implicated in numerous diseases. Harvard Health+1 Excess added sugar has also been associated with higher all‐cause mortality: people whose diets are heavy in sugar-sweetened sodas and similar items tend to have higher death rates. Harvard Health+1 Dental health suffers too, with sugar feeding oral bacteria that produce acids, leading to tooth decay. Healthlineplus.net+1 Because of all these risks, many guidelines recommend keeping added or free sugars well below about 10% of daily calories. Harvard Health+1

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By Christina Ewanga