Having diabetes means being cautious about what you eat or drink, especially the amount of carbohydrates you need to eat and knowing how it affects your blood sugar. Cutting down on the intake of Soft Drinks and Soda per day is an effective way to prevent the risk of type 2 diabetes.
The American Diabetes Association (ADA) recommends that people with diabetes drink zero-calorie or low-calorie (low-calorie) beverages to avoid hyperglycemia. Choosing the right drink can help you avoid unwanted effects, manage your symptoms and maintain a healthy weight.
1. People drink lots of Soda Who will have Diabetes?
Many studies show that drinking too much Soda is strongly related to diabetes. According to these studies, this drink may also decrease the ability of people who already have diabetes to control blood sugar.
Another study found a relationship between drinking a lot of soft drinks and diabetes: a 26% higher risk of developing diabetes for people who consumed one or more sugary drinks per day. Even if these people switch to sugary soft drinks or diet sugars that contain sugar substitutes, they may not reduce their risk of diabetes.
Insulin resistance is responsible for the development of type 2 diabetes. It occurs when cells get used to excess sugar in the bloodstream and fail to absorb glucose efficiently, reacting less effectively to insulin. Insulin is the hormone that unlocks cells, allowing glucose to enter. Research shows that sugary drinks contribute to the development of insulin resistance and prediabetes – the period before complete diabetes.
Soda is a drink that people with diabetes should avoid. On average, a can of Soda can contain around 40g carbohydrates and 150 calories. This drink is also linked to weight gain and tooth decay, so it’s best to avoid soda. Instead, drink fruit smoothies or drink tea.
2. The Incidence of Diabetes increases in Women Who drink a lot of Coca or Fruit Juice
The National Cancer Center of Japan has published research results that: women who drink soft drinks such as juice, coca, … every day have a 1.8 times increased risk of diabetes compared to women do not drink. The research team recommends: “When drinking a lot of soft drinks high in calories, the body tends to decrease glucose tolerance and insulin resistance. Therefore, be careful not to drink too much.
The survey of about 30,000 men and women aged 40 to 59 years old living in Iwate, Akita, Nagano, Okinawa, Tokyo was conducted in 1990. Participants need to answer related survey questions. Lifestyle includes eating habits, lifestyle and development of type 2 diabetes. The survey was conducted over a period of 10 years.
The researchers investigated how often the participants drank 3 soft drinks such as “coca, mixed fruit juice (less than 100% pure fruit juice)”, “100% pure fruit juice”,“ Vegetable juice ”. Based on the results of the investigation, the researchers divided the subjects into four groups: the “no drink” group, “less than 2 times a week”, “3-4 times a week”, “drink every day”, and investigated implications for the onset of diabetes 5 and 10 years later.
The results of the follow-up process showed that: in 5 years, there were 598 people suffering from diabetes (366 men and 232 women) out of a total of 3651 people, in 10 years, 824 people had diabetes (484 men and 340 women) over 27,585 people. According to the analysis, the more “coca or mixed fruit juice (the amount of pure fruit juice is less than 100%)” drinking, the higher a woman’s risk of diabetes. In women who often drink coca and fruit juice, the risk of diabetes increases by 1.79 times. In men, this relationship has not been observed.
Furthermore, when examining academic, occupational, body mass index (BMI), perimenopause and other conditions in women, the results show that in premenopausal women who have a high school diploma and have a BMI of 25 or higher, the more soft drinks you drink, the higher your risk of diabetes.
“Excess calories from soft drinks can cause obesity. When large amounts of soft drink are consumed, blood glucose and insulin levels rise sharply, leading to impaired glucose tolerance and insulin resistance. The use of sweeteners in drinking water has been reported to be associated with an increase in visceral fat intake (this type of fat is strongly associated with insulin resistance.) In addition, fructose has also been reported that it increases uric acid levels in the blood and increases the risk of diabetes and obesity”. According to Iso Hiroyasu of the research team – Professor of Osaka University (Public Health).
Additionally, drinking too much soda that is high in calories can lead to health problems like increased blood sugar, visceral fat, triglycerides, LDL (bad) cholesterol, and lower HDL (helpful). These are all causes of heart disease or stroke. The World Health Organization (WHO) estimates that every year about 1 million 900 people die from metabolic diseases such as metabolic disorders or type 2 diabetes.
3. How does Soda lead to Diabetes?
Drinking too many sugary drinks, in which drinking too much carbonated soft drinks means the body stores excess energy in the form of fat. Therefore, drinking too much carbonated soft drinks can contribute to the development of overweight and obesity. Research has shown that being overweight or obese is a risk factor for type 2 diabetes and other diseases.
In fact, the risk of diabetes is associated with consuming more calories than consuming unhealthy fats. The authors explained the following process by which high sugar can lead to diabetes:
- The higher the blood sugar level is due to the more fast-digesting carbs, it means more insulin need.
- Long-term higher insulin requirements wear out the pancreas. This can lead to glucose intolerance from cells.
- Diets with a high GI can directly increase insulin resistance.
Since drinking too much carbonated soft drinks contain extremely high GI, it can contribute to this process. Many of the researchers’ opinions also support the proposition that high sugar intake will increase obesity by increasing total energy consumption. In other words, when sugary drinks add to the total daily caloric intake, the increase in calories can lead to weight gain.
Or another study suggesting that sugary drinks directly cause type 2 diabetes. They conclude that research in this area has yet to rule out other factors, such as obesity, and need more research. One study investigated the relationship between sugary drinks and diabetes, comparing data on sugary soft drinks consumption habits of 11,684 people with type 2 diabetes and 15,374 people without diabetes. The team found that people who consumed one or more sugary drinks per day had a higher risk of diabetes than those who drank less than one cup per month. Even when energy intake and body mass index (BMI) are taken into account, people who drink a lot of soda are at a higher risk of type 2 diabetes.
However, the authors suggest that this link may be due to the effect on weight gain, as well as the effect on the blood sugar of sugary drinks, while also causing a rapid spike in glucose and inducing insulin resistance.
4. How Soda affect to your Blood Sugar?
Glucose fructose or fructose glucose is commonly used as a sweetener in many sweetened processed foods such as juices and colas, soft drinks and confectionery.
Fructose glucose is produced from corn starch and isomerized based on fructose and glucose. Fructose glucose can be manufactured industrially and at a low cost so it is used in a wide variety of foods.
While the carbohydrates in rice, bread, cereals or vegetables like potatoes and pumpkins are complex carbohydrates, fructose and glucose are easily absorbed simple sugars. Fructose is the sweetest of all sugars and continuous consumption of large amounts can lead to weight gain and obesity.
A study, conducted with 36 reports and analyzes published over the past 10 years, looked at the effects of soft drinks along with carbohydrates on cardiovascular metabolic activities. Most studies show that consuming high-calorie soft drinks is linked to serious health-damaging diseases such as type 2 diabetes and heart disease.
5. Drinking too much Soda increases the Risk of a Cerebral Infarction by 1.8 times
In the same study, it was also found that women who drank coca, juice, and other soft drinks regularly (drank almost every day) increased by 1.8 times compared with women who did not drink nearly. The survey with a scale of 39,586 men and women aged 40-59 years was started in 1900 and followed the participants for an average of 18 years. The results showed that 1047 of the participants (377 women) had a cerebral infarction.
Classify subjects into 4 groups with 250ml of high calorie and sweetener beverages on the market: the group “drink almost every day”; “3 or 4 times a week”, “1 or 2 times a week”, “hardly drink”. The results showed that the risk of developing a cerebral infarction was 1.8 times higher in the group of women who “drank almost every day” compared with the group “hardly drank”. There is no clear difference between the men. Participants were also screened for ischemic heart diseases such as myocardial infarction and stroke, and cerebral hemorrhage, but there was no clear separation between men and women.
Soda contains a lot of sugar (carbohydrates), which affect the metabolism of lipids and carbohydrates in women, resulting in increased levels of sugar and triglycerides (triglycerides) in the blood, leading to Atherosclerosis. Drinking too much soda drastically increases blood glucose and insulin resistance, increasing the risk of diabetes, for which diabetes is known to be a risk factor for cerebral infarction. Because men exercise more than women and easily convert glucose into energy, the researchers suggest that the effects of soft drinks on men are often less.
6. Drinks high in calories also increase the Risk of Kidney Disease
A study by Johns Hopkins University in the United States also revealed that drinking too many high-calorie beverages can have a negative effect on the kidneys. The study was published in the American Journal of Nephrology. “High-calorie beverages are the cause of many chronic diseases, and are also addictive,” said Associate Professor Jennifer Farbe of the Department of Agricultural Environmental Science at the University of California’s Department of Human Ecology.
Chronic kidney disease (CKD) is a term for chronic kidney damage, when the kidneys are impaired. The greatest role of the kidneys is to remove waste products from the blood and make urine. However, if you have chronic conditions such as diabetes, high blood pressure and dyslipidemia, damaged blood vessels, the small blood vessels in the glomerulus that undergo the filtration process narrow, making the kidneys unable to filter out all the waste.
The kidneys are easily affected by diet as well as normal meals, so it is important to reduce the burden on the kidneys by limiting the excess calories, sugar and salt in the daily diet.
7. Is drinking a lot of Soft Drinks Which contain Sugar Substitutes for good Health?
While some studies show that sugary drinks increase the risk of diabetes while diet Soda does not. Some people view a low-sugar or unsweetened diet as a less harmful option. Another study followed the habits of thousands of people drinking a lot of carbonated or non-sugar soft drinks, and they compared people with diabetes to those without. They found a link between sugary drinks and diabetes.
However, not all researchers are convinced by diet sugary soft drinks. One critic said that regular consumption of high intensity sweeteners, can have the opposite effect to the desired. It can lead to metabolic problems that may contribute to heart disease, type 2 diabetes and high blood pressure.
One potential harmful effect of artificially sweetened drinks to blood sugar control in people already with diabetes is that artificial sweeteners are about 200 times sweeter than sugar. This added sweetness then tricks the brain into lowering blood sugar, risking hypoglycemia.
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When thinking of drinks, make the choices simple. Drink filtered water whenever possible. Unsweetened tea and skim milk are also good options. Natural juices can also be consumed in moderate amounts. If you crave something sweet, add to your drink some aromatic herbs, a few slices of citrus fruit or some crushed strawberry.
The best current natural remedies for type 2 diabetes are to change to low carb diet, high fiber, low sugar fruits and exercise regularly to control blood sugar. If you don’t know how to start, you can refer Rachel Roberts’ 8-week Keto diet, which helps you with weight loss and blood sugar control. I think this program is very specific and detailed and effective. Let’s start today to take control of this so-called “Silent Killer” disease.
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