Excess sugar consumption can result in several issues, including weight gain and health issues like diabetes and hypertension. Artificial sweeteners, a popular alternative to refined sugar, come with their own set of problems as well. While exercising and leading an active lifestyle are believed to be the key to negating the ills of sugar consumption, according to a recent study, it could be futile.
The irony is that sweetened beverages such as sodas, colas, carbonated drinks and certain energy drinks are often consumed post-workout. The findings of a recent study looking for a link between sugar-sweetened or artificially sweetened beverage consumption, physical activity and the risk of cardiovascular disease in adults, bring to light the dangers of such practices, regardless of a regular, and well-planned workout regimen.
According to the study, even though the minimum requirement of physical activity — around 150 minutes per week — which is supposed to protect one against cardiovascular diseases (CVDs) is met, its benefits do not negate the risks of CVDs associated with drinking sugar-sweetened beverages.
What goes into sweetened beverages?
Processed sweetened drinks are easily available to everyone. Sugar is abundantly used to make these palatable. However, this sugar is highly addictive, say experts. Ansa Saju, a sports nutritionist from Kochi, shares that the major ingredients in carbonated drinks and sodas are carbonated water and flavoring agents. “But it also contains other detrimental ingredients such as sugars and high fructose corn syrups, which increase the risk of fatty liver, insulin resistance and weight gain. Chemicals like phosphoric acid and sodium benzoates, commonly found in these drinks, are associated with the leaching of calcium from the body and increasing inflammation and oxidative stress.”
“Apart from sweeteners, the preservatives and coloring agents used can impact the gastrointestinal and cardiovascular systems,” says Dr Kayan Siodia, consultant interventional cardiology, SL Raheja Hospital – A Fortis Associate, Mahim, Mumbai.
Are artificially sweetened beverages a good substitute?
Artificially sweetened beverages have slowly become popular in the market under the claim that their impact on one’s health is far less compared to those sweetened with sugar. This claim has not been backed by research yet — studies are still ongoing. However, experts unanimously agree that even these have a negative impact on health. Dr Siodia says, “Both sugar-sweetened beverages and artificially sweetened ones can be detrimental to heart health.”
Dr Jyoti Kusnur, interventional cardiologist, Manipal Hospital, Panaji, Goa, shares that according to available data, artificial sweeteners are not as safe as they claim to be. “In addition, they can have side effects, which vary depending on the type of sweetener used. Daily exposure to such additives is not safe.”
Sweetened beverages and cardiovascular diseases
The regular consumption of sweetened beverages results in weight gain, which can lead to an increased risk of cardiovascular diseases. “According to a review, just one serving of carbonated beverages (approximately 335 ml) tends to increase the risk of cardiovascular disease-related mortality by 8-15%,” says Saju.
Dr Siodia adds that a 2018 study proves that sweetened and carbonated beverages increase cardiovascular morbidity and mortality by 12.5%, especially in young individuals. He explains, “Sugars can increase heart rate, low-density lipids (LDL) and triglycerides, which, in turn, can result in a higher probability of heart attack or myocardial infarction.” Explaining how this happens, Dr Kusnur says, “Processed sweetened drinks cause an immediate spike in sugar levels, and the pancreas needs to work more to break it down. They are also a major factor leading to early coronary artery diseases and cardiovascular diseases in our country.”
Does physical activity help?
“The ingredients present in sweetened beverages affect how certain hormones and enzymes act in the body at a molecular level. Even in people who exercise regularly, excess fructose intake causes an increase in triglyceride and uric acid levels, which can affect the heart muscle cells and overall cardiac health,” says Saju. So, while regular physical activity reduces the risk of CVDs and other health issues, one cannot use this as an excuse to consume sweetened beverages and neglect nutrition.
“Even if you are burning the added calories from sodas and carbonated drinks by working out, other ingredients in these drinks can impact you,” explains Dr Siodia. “Having food in its natural form is healthier than drinking sweetened beverages. Eating whole fruits causes a slow and steady spike in sugar levels, unlike the immediate spike from consuming sweetened beverages,” adds Dr Kusnur.
Hence, adopting healthy food and drink choices alongside regular physical activity can keep the heart healthy — exercise alone may not be enough.
Takeaways
- Sodas and carbonated drinks contain excess sugars and other chemicals, such as preservatives, flavors and coloring agents. These can affect overall health, especially cardiovascular health.
- Sugars present in sweetened beverages increase the heart rate, LDLs, triglycerides and uric acid levels, thus affecting heart cells. Thus, they increase the risk of heart attacks.
- Despite several claims, experts agree that artificially sweetened beverages come with their own set of health impacts and are not a suitable substitute for naturally sweetened ones.
- Irrespective of the many benefits of physical activity on cardiovascular health, the increased risk of CVD arising from drinking sweetened beverages cannot be countered.
