Science & Technology, Canada (Commonwealth Union) – Scientists have consistently shown that consuming sugary drinks is strongly linked to weight gain and increased risk of obesity. Sugary drinks, such as soda, fruit drinks added with sugar, and sports drinks, contain high amounts of added sugars, which are easily digested and absorbed by the body.
When we consume sugary drinks, the body quickly absorbs the sugar and converts it into glucose, which provides energy to the body. However, if the body does not need the energy right away, it will store the excess sugar as fat. Over time, consuming too many sugary drinks can lead to weight gain and increase the risk of obesity, which in turn increases the risk of many other health problems like type 2 diabetes, heart disease, and certain cancers. Researchers have often pointed out the need to limit or avoid sugary drinks and replace them with healthier beverage options such as water, unsweetened tea or coffee, or low-fat milk.
A review of many studies from the last 10 years recently noted that sugar-sweetened beverages further enhance weight gain both in children and adults.
The review, led by researchers at the University of Toronto (U of T) and Harvard University, is most extensive and thorough evaluation till now of research linked to sweetened drinks, along with its association of overweight and obesity, where both of which increase risks for diabetes, heart disease, certain cancers along with other diseases.
Vasanti Malik was the lead of the study that appeared in the American Journal of Clinical Nutrition, together with her colleagues in Toronto and Boston. She is an assistant professor of nutritional sciences at the U of T, Temerty Faculty of Medicine and the Joannah & Brian Lawson Centre for Child Nutrition.
In a recent interview she stated that their prior meta-analysis on this topic was conducted in 2013. Malik also indicated that there was a need to update a meta-analysis every 5 to 10 years, particularly in this area as there has been an increase in new research in the last 10 years. Evidence has continuously gathered up with links among sugar-sweetened beverages, also known as SSBs, together with weight gain and chronic disease. She also indicated that it was vital to have the updated synthesis of such evidence, particularly in regards to public policy. The Canada Food Guide has been clear on the requirement to restrict SSBs while recommending water as the drink of choice. The addition of sugar intake, including SSBs, has reduced in Canada, partially as a result of public policies. However, levels in Canada continue to be extremely high. The USDA (United States Department of Agriculture) Dietary Guidelines for Americans are arguably not as strong, as well as with U.S. policymakers joining hands soon to go over the 2025 guidelines, the study will be a significant piece of evidence to provide information of the findings she indicated.
When asked on the amount of weight gain might 1 drink per day can lead to over time, she said “We estimated the associated change in body weight over a one-year period. For adults, one additional 12-ounce serving per day was linked to a 0.20-kg higher body weight (about half a pound) in one year. Over 10 years, that could be about five pounds. In children, we observed a 0.03-unit higher BMI for each additional daily serving of SSBs over a one-year period. Although these results may seem modest, weight gain is a gradual process, with adults averaging about one pound (0.45 kg) of weight gain per year. So, limiting SSB consumption could be an effective way to prevent age-related weight gain. Limiting SSB intake among children is also an important strategy to help them develop healthy lifestyle habits and weight trajectories.”
