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Sugar-laden beverages and their contribution to the onset of diabetes

Sugary soft drinks disrupt the gut's functioning, thereby sabotaging our metabolism, potentially paving the way for diabetes, a groundbreaking study suggests.

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3 min read
Sugar-laden sodas may contribute to diabetes, but the link is more intricate than initially...
Sugar-laden sodas may contribute to diabetes, but the link is more intricate than initially thought. For the first time, research has traced a direct path, demonstrating how soda modifications the gut, thereby disrupting our metabolism.

Sugar-laden beverages and their contribution to the onset of diabetes

Impact of Sugary Drinks on Gut Health: A Gateway to Diabetes

It's no secret that downing a 12-ounce can of soda is a sugar overload – that's about 10 teaspoons of sugar! But here's the thing, did you know that the link between excessive sugar consumption, diabetes, and soda goes deeper than you thought?

Scientists from nine universities have dug deep and finally connected the dots. In an enlightening study, they discovered the damage sugary drinks cause to your gut, which can lead directly to type 2 diabetes. They targeted Hispanic/Latino individuals in the U.S. because of their high consumption of soda and prevalence of type 2 diabetes.

Turns out, sugary drinks trigger changes in nine types of gut bacteria, and these alterations are associated with the onset of type 2 diabetes. Four species of gut bacteria responsible for producing short-chain fatty acids (SCFAs) take a hit among sweetened drink enthusiasts. SCFAs improve insulin sensitivity and lower blood sugar levels, so decreased production leaves a person more vulnerable to diabetes.

Moreover, other metabolic compounds affected by sugary soda include glycerophospholipids, fats that construct cell membranes and are seemingly linked to diabetes, and branch-chained amino acids (BCAA), which are believed to play a role in insulin resistance.

Senior author Qibin Qi, PhD, from Albert Einstein College of Medicine in New York, considers these findings offer potential insights for preventing or managing diabetes using the gut microbiome. He suggests that sugar in soda might be more easily absorbed because they're simply sugar and water, making it easier for harmful changes in the gut microbiome to occur.

Now that you know how your gut health can be affected, it's high time to act with more awareness. Ditch the sweetened beverages – they are among the worst offenders in the list of ultraprocessed foods, which a large study shows are detrimental to our health[2].

Improve your gut health by following these tips:

  1. Boost your intake of inulin fiber, which increases short-chain fatty acids in the gut. Found in foods like garlic, leeks, asparagus, beans, legumes, bananas, apricots, carrots, oranges, and chicory root, inulin is an excellent prebiotic source to foster healthy gut bacteria.
  2. Incorporate fermented foods like yogurt, sauerkraut, and kefir into your diet. These probiotic-rich options support healthy bacteria and reduce inflammation in the body.
  3. Stay away from or limit artificial sweeteners. While they may seem like a healthier alternative, evidence suggests that artificial sweeteners promote the growth of unhealthy bacteria in the gut microbiome, such as Enterobacteriaceae.
  4. Opt for whole grains over processed grains. Whole grains contain beneficial carbs like beta-glucan that aid in maintaining a healthy gut microbiome and decreasing the risk of diabetes.
  5. Embrace fruits rich in polyphenols, like stone fruits and berries, which protect us from insulin resistance and diabetes.
  6. Think twice before taking antibiotics. While they can help fight harmful bacteria, they also disrupt gut bacteria, leading to weight gain and an increased risk of antibiotic resistance. So, only take antibiotics when medically necessary.

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Sources:

[1] How might soft drinks lead to type 2 diabetes – Medical News Today[2] Sugar sweetened beverage intake, gut microbiota, circulating metabolites, and diabetes risk in Hispanic Community Health Study/Study of Latinos – Cell Metabolism[3] 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 – The BMJ[4] The implication of short-chain fatty acids in obesity and diabetes – Microbiology Insights

  1. The link between excessive sugar consumption, diabetes, and soda is deeper than one may think, as scientists have discovered the damage sugary drinks cause to the gut, which can lead directly to type 2 diabetes.
  2. Sugary drinks can trigger changes in nine types of gut bacteria, and these alterations are associated with the onset of type 2 diabetes, particularly among those who consume a high amount of soda.
  3. In a study, four species of gut bacteria responsible for producing short-chain fatty acids (SCFAs) were negatively affected among sweetened drink enthusiasts, which can increase vulnerability to diabetes as SCFAs improve insulin sensitivity and lower blood sugar levels.
  4. Other metabolic compounds affected by sugary soda include glycerophospholipids, fats that construct cell membranes, and branch-chained amino acids (BCAA), which are believed to play a role in insulin resistance.

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