Sugary and Sweetened Diet Drinks Harm Us Far More Than We Think

Sugary drinks, particularly carbonated beverages, are consumed heavily in Türkiye and worldwide. Last year, Türkiye consumed 3,3 billion liters of carbonated drinks and 1,1 billion liters of packaged juice, compared with only 600 thousand liters of ayran, one of the healthiest drinks. Carbonated drink consumption is therefore approximately 5.500 times that of ayran. With packaged water consumption at 4,2 billion liters, it is fair to say carbonated drinks are consumed almost like water. Yet studies link them closely to increased obesity, diabetes, heart disease and cancer risks, directly threatening health. A new study now reveals direct responsibility for hundreds of thousands of deaths worldwide annually. This article explains their threat and what we should do.

Sugary drinks include carbonated beverages such as cola and soda, iced tea, fruit drinks, flavored mineral waters, sports and energy drinks, and homemade sweetened drinks. High glucose and derivative content is a main cause of the obesity epidemic and increases diabetes, heart disease and cancer risk. Striking research published in January also found frequent consumption brings girls' first menstruation earlier, increasing later breast cancer risk. Another study published last year showed premature white blood cell aging and greater chronic disease risk with high intake. Many other harmful ingredients, such as 4- methylimidazole thought to promote cancer, invite further identified or unidentified health problems. A recently published study now attributes approximately 184 thousand deaths worldwide annually directly to these drinks.

Researchers analyzed data from 51 countries involving approximately 610 thousand people's sugary drink consumption between 1980-2010, assessing effects on deaths from diabetes, heart disease and cancer. They concluded that in 1 year these drinks account for 133 thousand diabetes deaths, 45 thousand heart disease deaths and approximately 6500 cancer deaths. Overall, more than 184 thousand deaths annually were estimated. Related chronic diseases were also more prevalent in younger than older adults and in low- and middle-income than high-income countries.

Carbonated beverages are the most harmful and most frequently consumed sugary drinks, but others are certainly not innocent. Although sweetened diet drinks are presented as harmless, studies show their artificial sweeteners disrupt appetite control and increase diabetes risk. Drinks claimed to contain healthy vitamins, minerals and antioxidants also usually contain substantial sugar. Ingredient labels must therefore be read even when purchasing supposedly beneficial products.

In conclusion, it is now clear that sugary drinks directly threaten health, promote many chronic diseases and increase mortality risk. Steps to reduce consumption are needed at both individual and government levels. Water, freshly squeezed juices, mineral water, ayran and herbal teas should replace them at meals. If consumed at all, they should be rare treats rather than a daily dietary component. Even this small change can greatly reduce disease risk and be a positive step toward health. Let us all put only a jug of water on tonight's dinner table. You will see that making it a habit will not be difficult over time.

Remember! A healthy life depends largely on you and your choices...

In a previous article, we noted that “cola and other carbonated drinks may promote cancer; consuming 1 or more cans of cola daily could cause cancer in one of every 100.000 people.” To access it, click here