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Get ready, lovers of diet sodas and sugary drinks. This is other bad news and another reason to consider giving up your favorite soft drink or 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
L & # 39; study
published Tuesday in the journal JAMA Internal Medicine
, found that men and women who drank two or more drinks per day of sugary soft drinks had a higher risk of dying from digestive disorders, while those who drank the same amount of dietary drinks had a higher risk of dying of 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 a high blood sugar level and high sugar intake can alter the intestinal barrier, leading to a" leaky digestive tract "and access to the intestinal immune system causing intestinal inflammation , altering the gut microbiota 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 with Alzheimer's disease or cancer.
Non-alcoholic beverages were defined as "low-calorie or dietetic sodic soft drinks", "sparkling soft drinks" such as cola and lemonade, and "fruit squash" or "cordials", which are concentrated alcohol-free syrups generally 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
drinking two or more artificially sweetened beverages daily is associated with an increased risk of strokes, heart attacks and premature death in women over 50 years of age. The risks were 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 the 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 have not seen any association between soft drinks and cancer,
another study published in the BMJ in July
. The research followed more than 100,000 French adults and revealed that drinking only a small glass of a sugary drink a day – 100 ml, about a third of a can of soda – corresponds to an increase of 18 % of cancer risk and 22% increased 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. The researchers say that it is a major limitation because it is impossible to determine if the association is due to a specific artificial sweetener, a type of drink, the 39, obesity or other hidden health problem.
"The cause behind these associations is not clear," Bergquist said. "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 Diabetes Management: 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 day's soft drink (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 for every other day until you can completely eliminate soft drinks.
"Alternating with soda water / sparkling water can help you reduce," she added. "In the end, you can 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 juice or pomegranate, 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 type of
Sparkling water can erode the enamel of your teeth
. In fact, the carbon dioxide that turns the water bubbles 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 health-promoting bioactive chemicals 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 do not drink soda without caffeine, your contribution to this soft drink is largely due to the caffeine sensation that you feel. 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 Mr. Drayer.
Woo the water
Bring a bottle of water with you or have a jug of ice water near your desk. If you have easy access, you will have more chances of recovering water than a sweet drink.
If you are not a fan of plain water, Drayer suggests adding a little bit of shine.
"Try to infuse fruits into the water – you can buy a pitcher, fill it with water, then add sliced oranges, lemons, strawberries, watermelon or any other fruit of your choice to water impregnates the taste of the fruit and softens your mouth, "she said.
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. "Allowing all drinks to be tasted while being attentive to how they fit into your healthy lifestyle is the key to a healthy relationship with food."
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