Refreshing sugar traps: Risk of diabetes, cardiovascular, obesity and metabolic diseases! Experts warn of the danger...
Nutrition and Dietetics Department Research Assistant Pınar Ece Karakaş made an assessment regarding the points to be considered in the consumption of sugary drinks, the consumption of which increases in the summer months.
Karakaş, who stated that beverages such as ‘bubble tea’, which have become increasingly popular in recent years, are preferred by young people and children, said, “Bubble tea is a cold beverage that contains starch-based bubbles known as ‘boba’ or ‘tapioca pearls’ as well as additives such as tea, milk or cream, fruit pieces, colorings, sugar and flavorings. It is offered with various aromatic options such as mango, hibiscus and oreo, and these flavors are obtained with different additives or sauces. Bubble teas are usually sweetened with high fructose corn syrup. Frequent consumption of high fructose corn syrup can lead to fatty liver, deterioration of the intestinal barrier and some metabolic diseases.”
Karakaş, who stated that bubble tea drinks increase the risk of obesity due to their content, said, “A medium-sized bubble tea contains approximately 317.5 kcal of energy, 11 g of fat, 56 g of carbohydrates and 36 g of sugar. Bubble teas, which are especially consumed in hot weather, can lead to increased body weight, obesity and the risk of type 2 diabetes . A study has shown that bubble tea consumption increases the risk of obesity in school-age children.” Karakaş, who stated that bubble tea attracts children's attention especially with its pearl-sized bubble appearance, but that these bubbles can pose a choking hazard in young children, said, “Young children should avoid consuming bubble tea or consume it under parental supervision due to its lack of nutritional value and the risk of choking. Bubble teas, which are frequently preferred in hot weather due to their cooling effect, should be consumed in moderation due to their high calorie and sugar content and various additives; healthier drinks should be preferred instead.”
Karakaş, who noted that there is an increase in cold coffee consumption in the summer season, said, “Coffee has attracted considerable attention in recent years due to its richness in bioactive components that have positive effects on cardio-metabolic health. Coffee is consumed worldwide in many different types such as espresso, americano, filter coffee, as well as latte, cappuccino, macchiato, mocha and flat white prepared with milk, syrup or cream added. Coffee varieties with cream and syrup have high energy and sugar content, consumption of these varieties should be avoided, and if consumed, frequency and portion control should be made.”
"ENOUGH WATER SHOULD BE CONSUMED AND CAFFEINE AMOUNT SHOULD BE PAID ATTENTION"Karakaş, who drew attention to the fact that fluid loss increases in the body due to sweating in the summer months, said, “Therefore, sufficient water should be consumed and attention should be paid to the amount of caffeine consumed. Excessive consumption of cold coffee can also cause fluid loss and cause dehydration (water loss from the body). Cold coffees are a pleasant and healthy beverage choice in the summer months, but sufficient water consumption should not be neglected while consuming, varieties with high sugar and energy content should not be preferred and the daily recommended caffeine amount should not be exceeded. The caffeine in coffee has a diuretic effect. Diuretics increase the excretion of fluid and water-soluble vitamins from the body. The upper limit of daily caffeine intake for adults is 400 mg in various guidelines.”
Touching on the points to be considered in milkshake consumption, which is especially preferred by children, Pınar Ece Karakaş said, “A small milkshake contains approximately 254 kcal of energy, 48 grams of sugar, 40 grams of carbohydrates and 7 grams of fat. Milkshakes contain ice, milk, sugar, cream, flavoring, artificial sweeteners and high fructose corn syrup. Many ready-made milkshake varieties containing sugar have low nutritional value and are poor in dietary fiber. Milkshakes, which are frequently consumed by children and adolescents, can reduce insulin sensitivity and lead to fatty liver due to the high fructose corn syrup they contain. In addition, due to the high energy, carbohydrate and fat they contain, they can cause an increase in body weight when consumed frequently. Therefore, it is recommended to avoid milkshake consumption as much as possible and to control portions if consumed.”
"LOW SUGAR LEMONADE CAN BE A HEALTHY CHOICE"Noting that lemonade, one of the refreshing beverages produced using lemon or lemon concentrate, is one of the preferred alternatives in the summer, Karakaş said, “In addition to lemon, fruits such as raspberry and strawberry are also used in lemonade production. Traditional lemonade is made using lemon, water and a sweetener such as sugar or honey. In some cultures, spices such as jasmine or cinnamon are also added to lemonade. Lemonade is a healthy beverage that can be preferred when it does not contain sugar or when the amount is controlled. Studies have shown that lemonade, which is rich in flavonoids and vitamin C, has anti-inflammatory, anti-allergic and anti-viral properties. Lemonade can be a healthy and refreshing choice for individuals who want to make healthy choices. If lemonade is to be preferred, those containing high amounts of sugar should be avoided and attention should be paid to its freshness.”
Noting that carbonated drinks contain large amounts of sugar (sucrose, glucose, fructose) and carbonate, Karakaş said, “Carbonate is added to make drinks carbonated. In addition to these, carbonated drinks also contain coloring agents, sweeteners, citric acid, malic acid, phosphoric acid and preservatives. Fructose-based sugars are also used in carbonated drinks. Excessive consumption of these drinks, which have very low nutritional value and high energy, increases the risk of obesity and obesity-related diseases. In recent years, carbonated drink consumption has increased in all age groups, especially in children and adolescents. This increase is associated with increased body weight in many countries.”
"TYPE 2 DIABETES AND CARDIOVASCULAR DISEASE RISK""Frequent consumption of carbonated drinks also increases the risk of type 2 diabetes and cardiovascular disease. Frequent consumption of carbonated drinks leads to decreased milk consumption and, as a result, inadequate calcium intake. Studies have found that high amounts of carbonated drinks consumed during adolescence lead to decreased bone mineral density in girls aged 12-15," he said.
"IT MAY CAUSE TOOTH CARIES"Noting that a standard-sized can of soda (350 ml) contains approximately 40 grams of sugar (160 calories), Pınar Ece Karakaş said, “Due to the sugar and potentially corrosive acids in their content, these drinks can cause tooth decay or erosion in the tooth structure. In light of all this data, it is recommended to limit the consumption of soda due to the additives, non-nutritive energy and sugar it contains, and to make beverage choices by reading nutritional labels.”
Research Assistant Pınar Ece Karakaş listed her recommendations regarding beverages to be consumed on hot summer days as follows: "It is important to consume sufficient amounts of water. Options such as ready-made fruit juices, milkshakes, and fizzy drinks contain high amounts of sugar. Drinks with high sugar content should be avoided and healthy alternatives should be preferred. When choosing a drink, the nutrition label should be read and the content should be considered when making a choice. Since excessive caffeine consumption can lead to dehydration, care should be taken not to exceed 400 mg per day. Drinks containing additives and colorings should be avoided. When consuming cold coffee, those without sugar or syrup should be preferred. Ayran, plain kefir, plain mineral water, and unsweetened homemade lemonades are among the healthy alternatives that can be preferred."
(DHA) This content was published by Sedef Karatay
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