Reviewed by Dietitian Kelli Mcgrane, Ms, Rd
Design elements: ghetto images. EATHELL design.
Key
-
Drinking sweetened carbonated drinks is associated with a 22% increased risk of stroke.
-
Gaxed drinks usually contain caffeine, added sugars and artificial sweeteners and can contribute to weight gain, all of which can increase your chance of stroke.
-
Choose for sugar without sugar, naturally flavored drinks when possible, such as water, herbal tea or unsweetened fruit juice.
Cracking a chilled box from your favorite gas drink can be a refreshing afternoon pickup. However, drinking carbonated drinks may not be as harmless as harmless as you might think. A study has collected data from nearly 27,000 individuals around the world and found that people who reported to drink carbonated drinks, both sweetened with sugar and artificially sweetened, have a 22% higher risk of stroke. And the risk was even higher for people who consume two or more carbonated drinks a day.
Stroke is the leading cause of damage to the United States – but according to the US Cardiac Association, it is largely preventive. Stroke occurs when blood flow is limited to part of the brain due to clot or when the blood vessel is torn. Your risk of stroke depends on various factors, including genetics. However, your diet and overall lifestyle play a major role in preventing stroke.
So what does this mean to your thought habit for drinks? To help you navigate your drink options, registered nutritionists share what they think you need to know about carbonated drinks and the risk of having a stroke.
Why carbonated drinks can increase the risk of stroke
They may contain added sugars
There is no denial of the popularity of sweet drinks. From pop to flavored coffee drinks, nearly 50% of us adults drink at least one sugar -sweetened drink a day. According to Stacey Woodson, MS, RDN, LDN, a registered nutritionist based in Philadelphia, this is concerned because drinking everything that added sugar is associated with “increased risk of metabolic syndrome, obesity, increased blood pressure, and the diabetes can affect the vessel. Moreover, studies show that sweetened drinks may be more likely to increase the risk of stroke than other sources of added sugar, such as desserts.
When it comes to exactly how much sugar added is too much, there is no clear answer. However, health organizations agree that it is important to limit the intake of added sugars, especially those in sweetened drinks. “The American Cardiac Association recommends limiting your sugars added to 6% or less of your total calories a day. It’s about 6 teaspoons a day for women and 9 teaspoons for men. [For reference,] A 12 -ounce can of soda usually contains about 10 teaspoons of sugar added, “says Patricia Cole, Ms, RDN, Dish LLC Dietary Dietary., In other words, just one sugar soda -sweetened provides more added sugar than you need to have one day.
Before changing your regular pop box for artificially sweetened, it is worth noting that studies have not found this swap to reduce your risk. In general, more soda research is needed – both regular and diet – to achieve firm conclusions. In the meantime, it is best to stick to water or naturally flavored drinks.
It is worth noting that the study does not mention whether the consumption of unsweetened carbonated drinks, such as the water of the village, carries the same potential risks.
Related: 7 best drinks without adding to keep you healthy and hydrated according to nutritionists
They may contain caffeine
Instead of brewing another cup of coffee, many people turn to carbonated drinks to provide comfortable medium or afternoon peak. For most healthy adults, consumption of up to 400 milligrams of caffeine per day is considered safe. Drinking more than this can have unforeseen consequences for your vascular health.
In the aforementioned study, drinking more than 4 glasses of coffee increased the risk of stroke by 37%. People with high blood pressure should be particularly cautious about caffeine, as a study found that people with hypertension consume 200 to 300 mg of caffeine per day, the amount in about 2 cups of coffee was at increased risk of dying of heart attack or stroke.
While most caffeinated gas contains less caffeine than 1 cup of coffee-compliant 33 grams against 96 grams-Coffee can be added if you drink more than one 12-pound per day. Carbonated energy drinks are also popular, offering just as much, if not more, caffeine per serving than a cup of coffee. Depending on your health status, you may not need to avoid completely caffeinated drinks. Instead, just keep in mind how much caffeine you get throughout the day.
Related: Why Caffeine Drinking Throughout the Day is not the best way to remain energized
They can lead to weight gain
Sugar beverages usually provide 140 calories or more per serving, depending on the drink. Because these liquid calories are often not as satisfactory as those of food, they can contribute to excess calories and over time lead to weight gain. According to the World Stroke Organization, the presence of overweight or obesity increases the risk of stroke by 22% or 64% respectively.
The switch to dietary soda or other artificially sweetened drinks may sound like a simple solution. However, studies show that long -term use of artificial sweeteners can increase the risk of obesity. Plus, drinking carbonated drinks is associated with an increased risk of stroke, whether sweetened with sugar or artificial alternative.
Tips to reduce the risk of stroke
Lowering the risk of stroke requires a multifactorial approach. In addition to choosing healthier drinks such as water, herbal tea or unsweetened fruit juice, consider other aspects of your lifestyle that could also use some correction. Here are some tips to help reduce the chance to get a stroke.
-
Eat a balanced diet: “Make sure you have a balanced diet that is thick with nutrients. Try to strive for a diet rich in whole foods such as whole grains, fruits, vegetables, healthy fats and protein sources,” says UMO Callins, Ms, RD, CSSD, diet for sports. Nutrition models such as Dash Diet and the Mediterranean diet are useful drawings for what a healthy diet may look like.
-
Visit for potassium -rich foods: “The bigger part of the population does not respond to the recommendations for potassium intake, which is 2600 mg per day for women and 3400 mg per day for men. Studies show that the higher intake of potassium in the diet can reduce the risk of stroke,” the wheel says. Examples of foods with high -potassium include bananas, potatoes, oranges, salmon and white beans.
-
Move more: Spending the greater part of your day can increase the risk of stroke by as much as 44%. To reduce the chance of having a stroke, the key is to move more throughout the day. Whether you park further, take the stairs or turn on “snack exercises”, find ways to keep your body moving more and sit less.
-
Stop smoking: Smoking damages the heart and blood vessels and is one of the main risk factors for stroke. Since leaving is not easy, it is a good idea to contact a healthcare professional or local health department, such as tobacco termination programs instead of doing it yourself.
-
Limit or avoid alcohol: Alcohol consumption is another important risk factor. As far as possible, try to limit your intake and instead choose one of these soft drinks.
Bottom line
Enjoying casual sweetened with sugar or artificially sweetened carbonated drink is unlikely to make or break your vascular health. However, in order to reduce the risk of stroke, studies suggest that it is time to rethink the enjoyment of these drinks daily. Instead, stay hydrated with opportunities for better water, such as plain water, herbal tea, unsweetened fruit juice or milk. Sparkling waters, which are added sugars and artificial sweeteners, can also be a good option, although it is not clear from the study whether they carry the same potential risks.
It is also important to deal with other lifestyle factors that can take you at an increased risk of stroke, including your diet, activity levels, smoking habits and alcohol intake. Remember that strokes can happen in adults at any age, so there is no better time than you can now prioritize your health.
Read the original article about Eathell