Sunday, November 5, 2023

Why I quit drinking Coke and other similar products

 The consumption of Coca-Cola and other sugar-sweetened beverages has been associated with various negative health effects, largely attributed to their high sugar content and presence of other additives. The scientific community has extensively studied these effects, and there is a consensus on several key issues. Here's an overview of the harmful health effects associated with the regular consumption of these drinks:

  • Obesity: Sugar-sweetened beverages like Coca-Cola are high in calories and their consumption can lead to weight gain and obesity. The body does not recognize liquid calories in the same way it does solid food, so people often end up consuming more total calories. (Malik et al., 2006).
  • Type 2 Diabetes: Regular consumption of sugary drinks has been linked to a greater risk of developing type 2 diabetes, independent of obesity. The high sugar load may lead to insulin resistance, a precursor to diabetes. (Imamura et al., 2015).
  • Dental Caries: The sugar in soft drinks serves as food for bacteria in the mouth, which produce acid that can erode tooth enamel and lead to dental caries or cavities. Additionally, the acidity of these beverages themselves can also contribute to enamel erosion. (Moynihan & Petersen, 2004).
  • Cardiovascular Disease: Studies have found associations between the consumption of sugar-sweetened beverages and an increased risk of cardiovascular disease, including stroke and coronary heart disease. (de Koning et al., 2012).
  • Metabolic Syndrome: Beyond diabetes, sugary drinks are also linked to a cluster of risk factors known as metabolic syndrome, which includes high blood pressure, insulin resistance, excess waist fat, and abnormal cholesterol or triglyceride levels. (Duffey et al., 2010).
  • Non-Alcoholic Fatty Liver Disease (NAFLD): High intake of fructose, which is a common sweetener in soft drinks, is associated with increased liver fat accumulation, leading to NAFLD. (Abdelmalek et al., 2012).
  • Bone Health: There is some evidence suggesting that the consumption of cola beverages is associated with lower bone mineral density, particularly in women. This may be due to the replacement of milk (a source of calcium) with soft drinks in the diet or the potential effects of phosphoric acid in colas that can alter calcium-phosphorus balance. (Tucker et al., 2006).
  • Addiction: The caffeine present in many cola beverages has addictive properties, and regular consumption can lead to dependence and withdrawal symptoms when attempting to quit. (Juliano & Griffiths, 2004).
  • Behavioral Issues in Children: Consumption of caffeinated soft drinks has been linked to behavioral problems in children, including hyperactivity and attention deficits. (Schwartz et al., 2015).

It's important to note that occasional consumption of these beverages is unlikely to cause immediate harm to a healthy individual; it is the regular and excessive intake that is concerning. Many health authorities and dietary guidelines recommend limiting the consumption of sugar-sweetened beverages and considering them as occasional treats rather than staples of one's diet.

Public health campaigns and policies have been advocating for reduced consumption of sugary drinks, and some places have introduced measures such as sugar taxes to curb their intake. The beverage industry, including Coca-Cola, has responded by developing and marketing a range of low-calorie or no-calorie options, although the health impacts of artificial sweeteners used in these products are also a subject of ongoing research and debate.

  • Malik, V. S., Schulze, M. B., & Hu, F. B. (2006). Intake of sugar-sweetened beverages and weight gain: a systematic review. The American Journal of Clinical Nutrition, 84(2), 274-288.
  • Imamura, F., O'Connor, L., Ye, Z., Mursu, J., Hayashino, Y., Bhupathiraju, S. N., & Forouhi, N. G. (2015). Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction. BMJ, 351, h3576.
  • Moynihan, P., & Petersen, P. E. (2004). Diet, nutrition and the prevention of dental diseases. Public Health Nutrition, 7(1a), 201-226.
  • de Koning, L., Malik, V. S., Kellogg, M. D., Rimm, E. B., Willett, W. C., & Hu, F. B. (2012). Sweetened beverage consumption, incident coronary heart disease, and biomarkers of risk in men. Circulation, 125(14), 1735-1741.
  • Duffey, K. J., & Popkin, B. M. (2010). Adults with healthier dietary patterns have healthier beverage patterns. The Journal of Nutrition, 140(11), 2123-2129.
  • Abdelmalek, M. F., Suzuki, A., Guy, C., Unalp-Arida, A., Colvin, R., Johnson, R. J., & Diehl, A. M. (2010). Increased fructose consumption is associated with fibrosis severity in patients with nonalcoholic fatty liver disease. Hepatology, 51(6), 1961-1971.
  • Tucker, K. L., Morita, K., Qiao, N., Hannan, M. T., Cupples, L. A., & Kiel, D. P. (2006). Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study. The American Journal of Clinical Nutrition, 84(4), 936-942.
  • Juliano, L. M., & Griffiths, R. R. (2004). A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology, 176(1), 1-29.
  • Schwartz, D. L., Gilstad-Hayden, K., Carroll-Scott, A., Grilo, S. A., McCaslin, C., Schwartz, M., & Ickovics, J. R. (2015). Energy Drinks and Youth Self-Reported Hyperactivity/Inattention Symptoms. Academic Pediatrics, 15(3), 297-304.

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