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(CNN) – Get ready, lovers of diet sodas and sugary drinks.
That's all the more bad news and one more reason to think about giving up your soft drink or your favorite soda.
A new study followed more than 450,000 people from 10 European countries for up to 19 years and found that people drinking at least two glasses of soda a day had a higher risk of dying from all over the world. causes of death than people drinking less than one drink each month. None of the people affected had cancer, diabetes, heart disease or stroke before their participation
The study, published Tuesday in the journal JAMA Internal Medicine, showed that men and women who drank two or more drinks a day of sugary soft drinks had a higher risk of dying from digestive disorders, while those who drank same amount of dietary drinks had a higher risk of dying from cardiovascular disease.
The link between digestive disease and the study is interesting, said Dr. Sharon Horesh Bergquist, assistant professor of medicine at the Emory University School of Medicine in Atlanta.
"Experimental evidence suggests that high blood sugar and high sugar consumption can alter the intestinal barrier, resulting in" gut leakage "and access to the intestinal immune system causing intestinal inflammation, altering the microbiota intestinal tract and increasing sensitivity to intestinal infections, "she said. "These pathways can increase susceptibility to digestive diseases."
The total consumption of soft drinks in the study was also associated with an increased risk of Parkinson's disease, but not Alzheimer's disease or cancer.
Non-alcoholic beverages have been defined as "low-calorie or dietetic sodic soft drinks", "soft soda", such as cola and lemonade, and "fruit squash" or "cordials", which are non-alcoholic concentrated syrups usually mixed with sugar and water. In this study, a glass of soft drink represented 8 fluid ounces, or 250 milliliters; the typical soda can in the world contains 12 fluid ounces or 355 milliliters.
The end of a love story?
This vast, long-term study is another among a growing list of research that is sounding the alarm bell on our love affair with non-alcoholic soft drinks.
In February, the American Heart Association published a study that daily consumption of at least two artificially sweetened beverages per day is associated with an increased risk of stroke, heart attack and stroke. premature death in women over 50 years old. highest in women with no history of heart disease or diabetes and obese or African-American women.
Previous research has shown a link between dietary drinks and stroke, dementia, type 2 diabetes, obesity and metabolic syndrome, which can lead to heart disease and diabetes.
In March, a study published in the journal Circulation used data from 80,500 women enrolled in the nurses' health study and nearly 40,000 men from the health professional study. It was found that women who drank more than two servings a day of sugary drinks – defined as a standard drink, bottle or can – had a 63% higher risk of premature death than women who drank less alcohol. Once a month. Men who did the same thing had a 29% increase in risk.
Those who consumed more than one sugary drink per month but less than two a day seemed to feel a dose effect: the more they drank, the greater the risk.
It has been found that substituting a sugary beverage daily with an artificially sweetened beverage reduces the risk of premature death, but the consumption of four or more artificially sweetened beverages increases the risk of premature death from cardiovascular disease in women. The same effect was not observed in men, any more than the risk of dying from cancer.
While the studies above did not establish a link between soft drinks and cancer, another study published in the BMJ in July did. The research followed more than 100,000 French adults and discovered that drinking only a small glass of one sweet drink a day – 100 ml, about a third of a can of soda – corresponds to an 18% increase in overall risk of cancer and an increase of 22%. risk of breast cancer.
Only an association
This study, as well as other research on the link between diet and sugary drinks and health risks, is observational and can not show cause and effect. According to the researchers, this is a major limitation because it is impossible to determine whether the association is due to a specific sweetener, type of drink, obesity or other hidden health problem.
"The cause of these associations is unclear," said Bergquist. "Other potential biological causes could be attributed to experimental evidence linking the consumption of artificial sweeteners to cravings for sugar, appetite stimulation and glucose intolerance."
Robert Rankin, president of the Calorie Control Council, a group specializing in low-calorie and dietary foods and beverages, said in a statement that "low calorie and calorie-free sweeteners have a long tradition of safety and are an important tool for Weight Management: Managing Diabetes This study paints an inaccurate picture of the important role these products play for consumers. "
Survive a broken heart
Association or not, you have decided to end your adventure with your soft drink of the day (and avoid future infidelities). Good for you, literally. Here are some tips on how to do it with the least heartache.
Reduce properly
Cold turkey is difficult and can prepare you for failure. Instead, Lisa Drayer, dietitian and contributor on CNN, suggests a step-by-step approach.
"Reduce one serving a day to a drink a day," said Drayer. "Then, aim every other day until you can completely eliminate the soft drinks.
"Alternating with soda water / sparkling water can help you reduce," she added. "You can eventually replace non-alcoholic beverages with soda water or sparkling water if you crave carbonation."
Find another fizz
Speaking of carbonation, for many people, the solution is the fizz. Find a soda water or mix an alternative healthy fruit with sparkling water. You can not go wrong with blueberry or pomegranate juice, said dietitian and registered nutritionist Rahaf Al Bochi, spokesman for the Academy of Nutrition and Dietetics.
"The recommendation for a fruit juice is usually 4 ounces a day," said Al Bochi.
A warning: try to drink your porridge with food, not alone, advise the experts. Any kind of carbonated water can erode the enamel of your teeth. This is because the carbon dioxide that boils the water turns into carbonic acid in the mouth, which can affect the health of your teeth.
Stomp the sweet tooth
Bergquist suggests satisfying your cravings for sugar by substituting naturally sweet foods, such as fruits and dates, that contain "vitamins, minerals and bioactive chemicals, useful for health, called phytonutrients".
"They condition the sugar with fiber, which causes a slow and steady rise in blood sugar," said Bergquist.
She also suggests engaging in a sugar-free challenge for at least two weeks.
"Our taste buds are turning every two weeks," she said. "This means that if you can overcome the intense sugar cravings of the first two weeks, your taste buds will adjust to find natural foods containing sugar more satisfying."
Hindering the habit
We are creatures of routine and ritual. Just as when a person may want to smoke (eg after eating), determine your usual trigger and try to replace it. Are you bored at your desk? Call a friend before reaching a soda.
Counteract caffeine
If you have not drunk soft drinks without caffeine, then most of your contribution to this soft drink is the buzz of caffeine you get. Try replacing green tea or black tea instead, said Al Bochi.
"You will get the caffeine boost you are looking for without the added sugar and you will also receive a healthy dose of antioxidants," she added.
"Herbal teas such as hibiscus, passion fruit, berries and peppermint are tasty and enjoyable without the addition of sugar or calories," suggested Drayer.
Woo the water
Bring a bottle of water with you or have a jug of ice water near your desk. If it is easily accessible, you will be more likely to grab water than a sweet drink.
If you're not a fan of ordinary water, Drayer suggests adding a little spark.
"Try to infuse fruits into water. You can buy a pitcher, fill it with water, and then add slices of orange, lemon, strawberry, watermelon or any other fruit of your choice so that it can not be used. water is imbued with the flavor of the fruit and brings sweetness to your palate. ," she says.
Embrace the effort
And finally, allow yourself a slip from time to time.
"Do not forget that drinking a sweet drink from time to time will not directly cause adverse health effects," said Al Bochi. "Providing permission to savor all beverages while being attentive to how they fit into your healthy diet is the key to a healthy relationship with food."
The-CNN-Wire
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