Health risks of sugary drinks: Here's how to prevent fat buildup in the liver and muscles

Health risks of sugary drinks: Excessive consumption of sugar, particularly from sugar-sweetened beverages (SSBs), can lead to several serious health issues, including type 2 diabetes, high blood pressure, and cardiovascular diseases (image: Canva)

Sugar-sweetened beverages (SSBs) are tasty and convenient, but they come with serious health risks. Sugary drinks are quickly digested, leaving you feeling less full compared to solid foods. This can lead to overeating, increased calorie intake, and weight gain.

According to a research published in Nature journal, high amounts of sugar, especially in liquid form, can disrupt your body’s metabolism. Glucose in SSBs triggers insulin resistance and visceral fat production, while fructose promotes fat buildup in the liver and muscles, causing metabolic problems.

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Risk factors:

Excessive consumption of sugar, particularly from sugar-sweetened beverages (SSBs), can lead to several serious health issues, including type 2 diabetes, high blood pressure, and cardiovascular diseases, suggests the study. These conditions are closely linked to inflammation and poor fat regulation. Regular intake of sugary drinks causes spikes in blood sugar levels, which over time leads to insulin resistance, a key factor in the development of type 2 diabetes.

Additionally, sugary drinks increase triglycerides and cause artery stiffness, which raises blood pressure and heightens the risk of hypertension and heart disease. The excess sugar also triggers chronic low-grade inflammation in the body, which can damage blood vessels and contribute to the buildup of harmful fats in the arteries, leading to atherosclerosis and other cardiovascular problems.

Furthermore, high sugar intake disrupts the body's ability to regulate fat metabolism, promoting the storage of unhealthy fats that contribute to obesity, liver disease, and other long-term health complications. By reducing the consumption of sugary drinks, you can significantly lower the risk of these conditions and improve your health.

Drinking SSBs often means skipping healthier options. This leads to a diet lacking in essential nutrients, further harming health.

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Here are a few tips to help  reduce the disease burden caused by SSBs:

Limit intake: Reduce the consumption of sugary drinks, including soda, sweetened teas, and energy drinks. Opt for healthier alternatives like water, unsweetened tea, or sparkling water.
Choose water: Encourage the habit of drinking water with meals instead of sugary beverages. Keep water readily available to help make it an easy choice.

Read labels: Be mindful of the sugar content in beverages by reading nutrition labels. Choose drinks with little or no added sugars.

Reduce quantity: If you do consume sugary drinks, try to reduce the quantity. Choose smaller serving sizes or share larger drinks to help limit your sugar intake.

Promote healthy alternatives: Consume healthier drink choices like low-fat milk, unsweetened beverages, or fruit-infused water to replace sugary drinks.

Adopt healthy eating habits: Combine efforts to reduce sugary drink consumption with healthy eating habits, such as adding more fruits, vegetables, and whole grains to your diet.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.