Take note! Sugary drinks are more dangerous than sweet foods for this reason.
A recent scientific study has raised alarm bells by demonstrating that consuming sugar through beverages poses a greater health risk than consuming it through solid foods. The research, published in the journal BMJ, analyzed the metabolic impact of different sugar sources and concluded that sugary drinks are closely linked to an increased risk of heart disease, type 2 diabetes, and obesity.
READ: Why do you wake up with high blood sugar? Here's the explanation: Liquid sugar: a faster route to the bloodstreamAccording to researchers, the main problem with sugary drinks such as sodas, processed juices, energy drinks and some flavored waters is the speed with which sugar is absorbed by the body. Being in liquid form, sugar enters the bloodstream almost immediately, causing sudden spikes in glucose and insulin.
This contrasts with the sugar found in solid foods, which is digested more slowly, allowing the body to regulate energy release more gradually. Furthermore, solid foods, especially those containing fiber or fat, tend to produce greater satiety, which prevents overconsumption.
The research was conducted by an international team of scientists who evaluated data from more than 150,000 people over several years. Participants were monitored for their sugar consumption and metabolic health.
The results showed that those who regularly consumed high-sugar beverages had:
- Increased risk of developing insulin resistance.
- Increased levels of triglycerides and bad cholesterol (LDL).
- Significant increase in the likelihood of being overweight or obese.
- A higher incidence of cardiovascular disease.
In contrast, consumers of foods with natural sugar (such as fruits) or even processed sugar in moderate amounts did not show the same risk levels, as long as their diet was balanced.
Not all sugar is the sameExperts emphasize that the problem isn't just the sugar itself, but the way we consume it. "Drinking sugar is not the same as eating it," warns one of the study's authors, Dr. Frank Hu, a professor of nutrition at Harvard University. "When we consume it in liquids, it's metabolized more aggressively, which increases the burden on the pancreas and liver."
Furthermore, sugar in beverages is often present in large quantities without the consumer noticing. A single can of soda can contain between 30 and 40 grams of sugar, the equivalent of eight or nine teaspoons, which exceeds the daily limit recommended by the World Health Organization (WHO).
The study suggests that, to reduce long-term health risks, it is essential to limit or eliminate regular consumption of sugary drinks. Instead, it is recommended to opt for:
- Natural or fruit-infused water.
- Unsweetened or moderately sweetened tea.
- Natural juices in small, occasional portions.
- Fresh and minimally processed foods.
The report's authors also called on governments to strengthen public health policies that discourage consumption of these beverages, such as front-of-package labeling, educational campaigns, and possible taxes on products with high sugar content.
The research confirms what many health experts have already warned: liquid sugar represents a silent and underestimated threat. Raising awareness about the impact these beverages have on health can make a significant difference in preventing chronic diseases worldwide. The challenge now is to translate these findings into healthier habits and more informed consumer decisions.
BB
informador
