A Soda a Day Increases Diabetes Risk

Some fitness experts say that a soda a day is not a crime. This 150-calorie intake can be easily burned off with a half-hour walk. And that's true. But what people are missing is the fact that it's not only your figure that's in danger. According to the study release in the Diabetes Care journal, the daily habit of drinking a sugary beverage such as soda can increase the risk of type 2 diabetes by 25 percent. From 1 out of 10 people, the risk shoots up to 1 in 8 people. Sugary beverages also increases risk of metabolic syndrome by 20 percent as well as contributes to the onset of obesity, both of which increase the likelihood of diabetes.

Of course, the main contributor to diabetes is the spike in blood glucose and insulin. That makes sense since soda that is consumed in a quick manner and in large amount means that the sugar content is absorbed by the body rapidly. This leads to frequent insulin resistance, inflammation, and high blood pressure that are the preliminary steps to diabetes. Fructose corn syrup, which is the main component of soda, produces belly fat that is closely associated with hypertension and various forms of cardiovascular diseases.

All these news are alarming since a lot of people consume much of these drinks every day. In fact, in the United States, consumption has reached 142 calories a day from the 65 calories that were consumed during the 1970s. Needless to say, it's about time that we kick the soda habit for good. One of the best ways to do that is to present ourselves with healthier alternatives that won't put you at risk of various diseases. Here are some of those you should consider to stock up on your refrigerator.

Fruit Juice
All natural juices should be part of your daily diet. These are juices that do not have any added sugar. The natural sweeteners used are those that are found in the whole fruit. They are also usually fortified with vitamin C, calcium, and vitamin D. They are rich in phytonutrients that fight diseases and infections. These drinks only have 60 to 80 calories per 4-ounce portion. It also happens to be the most nutrient dense beverage, having more nutritional benefits than any other drinks. Fruits don't always have to be consumed in juice form, they can also be consumed in shakes or smoothies for added fun.

Milk is good because it contains high amount of calcium, which the body needs to have strong bones and teeth. It would be best however to consume milk in low fat form so as not to shoot up risk of high blood pressure and heart disease. Other nutrients found in milk include protein, phosphorus and magnesium. Adequate milk consumption has also been said to reduce risk of cardiovascular disease and diabetes.

Green Tea
Another healthy alternative to soda is green tea, which is efficient in lowering bad cholesterol levels at the same time increasing good cholesterol in the body. That's becaue green tea contains catechin polyphenols, specifically epigallocatechin gallate (EGCG), which is a powerful antioxidant that can help combat cancer and premature aging.


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