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Want to stay fit? Replace soda with water

Replacing a single calorie, sugary drinks with water can help shed kilos more and improve overall health, a new study has found.

Consuming extra calories of sugary drinks like soda, energy drinks and sweetened coffee may increase the risk of weight gain and obesity and type 2 diabetes and cardiovascular disease.

“Regardless of the number of servings of sugary drinks consumed, replacing even a single portion may be beneficial,” said Kiyah J. Duffey, Virginia Polytechnic Institute and (Virginia Tech State University ).

The researchers modeled the effect of substitution of about 230 ml of sugar-sweetened beverage with 230 ml of water used, based on the daily dietary intake of US adults aged 19 or more, obtained in 2007 -2012 National Health and Nutrition Examination Survey.

They showed that this exchange one for one cup could reduce daily calories and the prevalence of obesity in populations that consume sugary drinks.

“We found that among American adults who consume a lot of sugar-sweetened beverages per day, replacing drinking water lowered the percent of calories from drinks from 17 to 11 percent, “Duffey said.

“Even those who consume more sugary drinks per day could still benefit from the replacement of water, lowering the amount of calories from drinks to less than 25 percent of your daily caloric intake,” he said.

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A reduction in the amount of daily calories from sugary drinks also improves individual scores in the Index healthy drink -. A scoring system designed to assess patterns of individual drink and its relationship to diet and health

Higher scores are correlated with better cholesterol levels, lower risk of hypertension, and men, decreased blood pressure.

The broader objective of the index is to help people identify what and how much they drink every day, as consumer habits can affect eating habits.

In previous research, high-calorie drinks, such as soft drinks and sweetened milk rich in fat, have been associated with diets high in red and processed meats, refined grains, sweets and starch.

low in calories, such as water and unsweetened coffee and tea, drinks were associated with alternative diets rich in fruits, vegetables, whole grains, fish and poultry.

Diet drinks are alternatives also healthier to sugary drinks, Duffey said, but research has shown that people who drink water on low alternatives in calories still tend to eat more fruits and vegetables, have sugar low blood, and are better hydrated.

The study was published in the journal nutrients.

Study: Polytechnic Institute and Virginia (Virginia Tech)

RESEARCHER State University: Kiyah J. Duffey

study published by :. The Journal

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