Sugar-sweetened beverages are the single largest source of added sugars in American diets. The Centers for Disease Control and Prevention says that 63% of adults drink sugar-sweetened beverages once a day or more. And Harvard's T. H. Chan School of Public Health reports that 5% of U.S. adults drink the equivalent of four cans of soda daily. Gulping down those doses of sugar is known to up your risk of everything from dementia, diabetes, and depression to heart disease. But as you're swigging that soda after your three-mile walk or round of pickleball, you may be thinking, "I don't have to worry about drinking this since I'm getting a lot of physical activity."
Think again. A recent study looked at data from around 100,000 adults who were followed for three decades and found that the folks who drank more than two sweetened beverages a week were at a measurably increased risk for cardiovascular disease regardless of how much physical activity they got. Fortunately, there are refreshing alternatives.
Instead of opting for a sugary power beverage, a sugar-added fruit drink or a carbonated sugar-bomb, stick with water (seasoned with fruit) or sparkling water (it tickles your tongue like a soft drink); iced, unsweetened tea or coffee (black); and smoothies made with unsweetened plant milks, fruit and leafy greens. And you'll get even more out of your workout if you enjoy a post-activity bite of muscle-building protein or a sugar-free protein shake. For protein shake recipes check out iHerb.com's blog, "3 Simple, Delicious Protein Shake Recipes. (One does have dark chocolate, but that's OK.)
Dr. Mike Roizen is the founder of longevityplaybook.com, and Dr. Mehmet Oz is global advisor to iHerb.com, the world's leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively. Together they have written 11 New York Times bestsellers (four No. 1's).
King Features Syndicate