How many people think that the sweet, cold, and fragrant drinks they consume every day could be a contributing factor to their weight gain?

Reports from studies abroad clearly show that people around the world are increasingly consuming various types of beverages. Coupled with advancements in business and marketing, a plethora of new and unique drink products have emerged to meet consumer demands effectively. Among the increasing variety of drinks, sweet iced coffee, rich in cream and butter, can significantly impact body weight and contribute to obesity.

1 in 3 cases of obesity... is caused by sweet beverages.

One research study concluded that 1 in 3 cases of obesity or increased weight among Americans is attributed to beverage consumption, particularly those sweetened with sugar and/or cream that enhances flavor and richness.

Simply put, these drinks often contain sugar and fat, resulting in a high caloric content. When absorbed into the body and not utilized for energy, they are stored as fat in various parts of the body, leading to weight gain and obesity.

Additionally, another study tracking a sample group for 8 years found that women who increased their consumption of sweet drinks by just one glass a day gained an average of 8 kilograms during the study period, while those who reduced their sweet drink intake by one glass per day managed to lose only 2.8 kilograms.

Sweet beverages... increase the risk of heart and vascular diseases.

Research has shown that those who consume sweetened beverages are at a higher risk of developing heart and vascular diseases. These drinks affect levels of LDL (low-density lipoprotein), blood sugar levels, and C-reactive protein. Furthermore, sweet beverages also increase the risk of diabetes and tooth decay.

What types of beverages should you choose?

Thus, beverages can significantly impact our health. In today's world, a wide variety of drinks are available for consumers, from vending machines to coffee stalls, including water, tea, coffee, and soft drinks.

Here, we propose guidelines for selecting beverages that are suitable and beneficial for our health, categorizing them into six groups based on their health value from highest to lowest:

1. Water

This includes distilled water, filtered water, boiled water, or rainwater, all of which are considered the "best beverages". They are beneficial for health, aiding in various bodily functions such as energy metabolism, respiration, sweating, and urination. Additionally, water helps quench thirst and maintain body hydration.

Many may wonder how much water our bodies should receive in a day. In general, it is recommended to drink about 2 liters or 2,000 milliliters of water daily, part of which can come from the food we consume.

2. Low-fat milk and soy milk

Milk is an essential nutrient for children, rich in protein, calcium, and vitamin D. Soy milk, especially calcium-fortified, is an alternative for those allergic to cow's milk. However, it has been reported that milk may be associated with an increased risk of prostate and uterine cancer, so adults should limit their intake to no more than two glasses per day.

3. Sweetened beverages without sugar

These beverages contain alternative sweeteners instead of sugar, such as aspartame and saccharin. Examples include Diet Coke and Pepsi Zero, which are soft drinks that provide no calories, making them suitable for those who enjoy the taste of soda but want to avoid calories. However, there are reports indicating they may still contribute to weight gain.

4. Nutrient-fortified beverages

This category includes fruit juices, vegetable juices, milk, electrolyte drinks, vitamin-fortified beverages, and alcoholic drinks. Most of these should be consumed with caution regarding their caloric content, as they can contribute to weight gain.

5. Sweetened beverages with sugar

This group represents the least valuable beverages and is not recommended for regular consumption due to their sugar content. Regular intake can lead to increased energy intake, which, if not utilized, will be stored as fat in various parts of the body. Additionally, they can contribute to diabetes, heart disease, and tooth decay.

Examples include soft drinks, smoothies, and ready-to-drink coffee, which are high in sugar, cream, or milk, resulting in high caloric content.

How should you choose health-friendly beverages?

Based on the classification of beverages affecting health into six groups, arranged by their health benefits from highest to lowest, it is recommended that more than 70% of the total beverages consumed in a day should come from groups 1 and 2 combined, which include water, tea, and coffee (without added sugar and cream).

The remaining 30% or less should come from groups 3-6 combined. Overall, plain water is the best beverage and should be consumed regularly as the majority of total beverage intake.

Beverages containing sugar and cream are the least health-friendly and should not be consumed regularly. Ideally, avoiding them altogether is best, as they can negatively impact health regarding weight, obesity, diabetes, heart disease, and tooth decay.

Thank you for the information from www.thaihealth.or.th