Sugary drinks mainly refer to beverages that contain added sugars such as corn syrup, sucrose, juice concentrates as well as other sweeteners. Some of the best examples of sugar drinks are energy drinks, soft drinks, sports drinks as well as fruit punches. All these beverages are considered as the main source of simple sugar mainly in the diet of North Americans as well as a major amount of calories consumed on regular basis, particularly among the teenagers and young adults.
Damien Matcham tells that in the United States, sugary drinks are known to account for an average of 9.3% of calories in the young men and in young women 8.2%. According to the World Health Organization, this proportion of calories is huge and it strictly tells to limit the intake of total daily energy of added sugar at least to a maximum of 10% of calories or 50 g of sugar.
Damien Matcham Tasmania says that this 10% limit is grounded on a large number of studies which shows that high intake of added sugars can land you up in overweight and also increase the risk of several health problems such as coronary heart disease, type 2 diabetes as well as stroke.
The negative impact on cardiovascular health is of great concern because recently Damien Matcham stated that people who are taking soft drinks on a regular basis from past many years are more at risk of developing premature mortality of around 20% and this is all the result of cardiovascular disease.
But remember that pure and 100% fresh fruit juices are not included in the sugary drinks category because the sugar which these juices contain is from the natural origin not artificially added.
Fruit juice sugar is indistinguishable when compared to artificially sweetened drinks like glucose and fructose, while it is present in quite similar quantities. So from this, it is clear that fruit juices even though 100% pure are known to have bad effects just like the sugary drinks if consumed in large amounts.
A study was conducted recently which revealed about the connection between the intake of sugary drinks, pure fruit juice as well as the risk of early death. When eating habits of 13,440 participants were seen then it was revealed that people who consumed a lot of sugary drinks plus pure fruit juice mainly 10% or more were 44% more at the risk to die prematurely due to the coronary artery disease as compared to people who have made their consumption of all these drinks to only 5%.
But when the types of sugary drinks were evaluated separately then it was seen that each serving of 335ml of sweetened beverages increased the risk of coronary death to 11% and each 335ml of pure juice consumed increase the risk of 24%. Damien Matcham Tasmania tells that the number of deaths due to the coronary heart disease does not mean that fruit juices are more harmful when compared to sugary levels. You need to understand that if you consume pure juices in large quantities that you are surely contributing to a great extent in the rise of premature death which is caused by the intake of sugary drinks.
All these results are going to support the case of the growing number of people for whom fruit juice despite being 100% pure are just like the sugary drinks in the same category and should be excluded from the diet completely.
Damien Matcham says that it is very important for everyone to note that adverse effect of fruit juices on the risk of premature mortality is only observed when consumed in large quantities. The ideal quantity which is recommended for a daily basis is 150ml. A study was conducted which clearly stated that normal consumption of fruit juice i.e. 150-240ml per day showed very little effect on the weight gain in adults as well as children. But remember that all these increases are considerably less than the ratio that was observed for the sugary drinks like soft drinks.
Damien Matcham Tasmania tells that each serving of the soft drink when consumed on regular basis will increase the bodyweight for about 1 kg over a period of 4 years which is three times more than the one associated with the consumption of a regular serving of pure fruit juice.
A noticeable difference in the threat of developing type 2 diabetes has been observed between the pure fruit as well as artificially sweetened beverages. A study was conducted which suggested that regular consumption of soft drinks or fruit punches with added sugars produced around the two-fold increase the risk of diabetes while the fruit juice had no influence.
Damien Matcham states fruit drinks that contain added sugars helped in increasing the risk of diabetes but the intake of pure fruit juices had zero effect. It is important for you to note there has been a slight increase in the risk of diabetes in people consuming 240 ml and more per day of fruit juice.
You will be surprised that the effect of a moderate quantity of pure fruit juice is quite good for cardiovascular health. Damien Matcham tells that people who consume a lot of fruits on a regular basis are less prone to cardiovascular disease. The benefits are because the high fruit content of polyphenols that helps in preventing the oxidation of LDL cholesterol as well as avoid the development of atherosclerotic plaques.
Since all the polyphenols are extracted during the fruit pressing and are present in natural fruit juices due to which these juices also have amazing and positive effects on your cardiovascular health. A research was conducted in the Netherlands among the 34,560 participants that were between the age group of 20 to 60. Later, the researchers found that people, who consumed small amounts of pure fruit juice on regular basis like 150ml of fresh fruit juice seven days a week, were 17% less prone to suffer from cardiovascular disease, mainly stroke.
Consumption of pure fruit juice is very effective in decreasing the risk of ischemic stroke as well as acute coronary events. Damien Matcham tells that people who consumed 150ml of orange juice every day had half of the risk of cognitive decline compared to those who consumed orange juice once in a month.
It is possible that the different molecules present in the fruit juices such as polyphenols, vitamins and minerals might have some negative effects of high amounts of sugar by decreasing the oxidative stress as well as chronic inflammation, the two phenomena indulged in the growth of cardiovascular as well as neurodegenerative diseases. Therefore, it can be wrong to say that pure fruit juices in small quantities can be harmful to health as beverages that contain added sugars. It is only in high quantities that pure fruit juices often become a sugary drink like any other which might cause different health problems that are linked with extra sugar.
So it is can be said that one of the perfect ways to consume the fruits in their whole form. The different bioactive compounds that are present in juices also contain fibres that help in increasing the feeling of satiety, avoid excessive fluctuations in blood sugar as well as contribute to the maintenance of a varied intestinal microbiome. Therefore, in order to satiate your thirsts always favour the consumption of fresh fruits as well as drink water.
While people who find it difficult to find the fresh fruit or consume it in a liquid form then for them pure fruit juice can be the best alternative but if consumed in moderate amounts like a small glass per day which is around 150ml. Fruit juice is known to contribute to the daily intake of vitamins as well as minerals.
One of the studies reveals that pure fruit juice has a positive impact on the prevention of cardiovascular disease mainly stroke. While it has been that intake of pure juice in moderate form does not have a significant impact on the risk of overweight as well as diabetes, including in young children.