Popular Beverages: Study Reveals the Amount of Soft Drinks That Harm the Body

Soft drinks are popular, but consuming too much can significantly harm the body. A study has revealed how many soft drinks become problematic.

Soft drinks are a common alternative to water and alcohol, but researchers caution against regular consumption. A University study in South Korea found that frequent consumption of sugary and artificially sweetened sodas can harm the kidneys.

Soft drinks are a common alternative to water and alcohol, but researchers warn against consuming them in large quantities.

• The study tracked over 127,000 participants from the UK Biobank for ten years. Of these, 4,459 developed chronic kidney disease (CKD).
• Those consuming more than 250 ml of sugary or artificially sweetened drinks daily faced a higher risk of CKD.
• The highest risk was seen in those consuming more than one 250 ml serving of artificially sweetened drinks daily (HR 1.26), followed by sugary drinks (HR 1.19).
• Consuming up to 250 ml of artificially sweetened drinks slightly increased the risk (HR 1.10).
• Natural juices posed no increased risk for CKD (HR 0.99)

Sugary drinks can contribute to kidney disease for several reasons. Sugary drinks cause spikes in blood sugar and insulin levels due to their high glycemic index, leading to metabolic disorders linked to diabetes and increased kidney filtration rates, which accelerates kidney damage. Artificially sweetened drinks, often seen as safer, can lead to fat accumulation and weight gain, altering gut flora and increasing sugar cravings. Aspartame, a common sweetener, may also generate harmful free radicals in the kidneys.

A study found that replacing one daily serving of sugary or artificially sweetened drinks with natural juice reduced kidney disease risk by 9.9%, while replacing it with water lowered the risk by 8.6%. Natural juices provide beneficial nutrients like vitamin C and potassium that support kidney health, though those at risk for kidney disease should limit juice intake due to its high sugar content.

To maintain kidney health, experts recommend monitoring blood pressure and blood sugar, getting routine check-ups, quitting smoking, preventing kidney stones and urinary infections, reducing salt, phosphate, and meat consumption, and exercising regularly. By moderating soft drink intake and adopting these habits, you can help protect your kidneys from long-term damage.