Do sugary drinks increase the risk of colon cancer?

Many of us enjoy soda without giving it a second thought.

In the United States, about two-thirds of children and teenagers and half of adults drink sugary drinks regularly. Centers for Disease Control and Prevention (CDC).

and Dr. Yoon Ji-hyeShe likes green tea and spends a lot of time thought About soda. Yun Institute Research explores how diet affects the gut, with one project aiming to understand how sugary drinks affect the gut. Colorectal cancer development.

She'll share more about the research into sugary drinks and how the findings can apply to our own diets.

Can sugary drinks cause colon cancer?

Yoon began his research with an intriguing question: Do sugary drinks directly cause cancer, or is obesity or being overweight just an increased risk of cancer? The conventional wisdom was that sugary drinks weren't directly harmful beyond their calorie content, but Yoon had his doubts.

She became particularly interested in this issue because there has been a marked increase in colon cancer rates among young adults over the past 40 years, and she wondered whether this increase might coincide with a growing preference for sugary drinks.

“The increase in early onset of colon cancer is unlikely to be due to genetic changes, which typically take more than 40 years to develop,” Yoon explained. “It's probably due to environmental factors, and I'm very curious about our diet, especially our increased sugar intake.”

This possibility motivated Yoon to embark on a mission to find out whether the link between sugary drinks and cancer was just a coincidence or if it went deeper.

Yoon's team used models to investigate whether consuming beverages sweetened with high-fructose corn syrup, a common sweetener that contains glucose and fructose, leads to tumor growth.

The model used in Yoon's study was prone to developing intestinal polyps — growths of tissue that can eventually turn into cancer over time. This model allowed the study to be carried out in months instead of years.

Yoon said the findings were shocking: Consuming just one can of soda sweetened with high-fructose corn syrup per day increased the number and size of tumors, even though body weight was unaffected.

“Before conducting this study, we didn't believe that sugar itself was harmful to cancer, and thought the main problem was that consuming too much sugar leads to weight gain and obesity,” she says. “Our findings demonstrate that sugary drinks can increase the number, size and severity of tumors in models, and may directly cause cancer.”

Why do sugary drinks affect colon cancer risk?

Another important aspect of Yoon's research is understanding why sugary drinks increase the risk of colon cancer. Yoon explains the potential impact:

Sugary drinks and the colon

When the small intestine cannot fully absorb ingested sugars, the sugars spill over into the large intestine and colon. According to Yoon, the glucose and fructose in high fructose corn syrup promote tumor growth in two ways: glucose is absorbed by blood vessels, and fructose is absorbed directly in the colon. Tumor cells in the colon usually have many transporters that carry these sugars. Once inside the tumor cells, the combination of glucose and fructose stimulates a process called lipid synthesis, which in turn leads to tumor cell proliferation.

Other Potential Impacts

Yoon's team is also investigating whether diet plays a role. Colorectal cancer It promotes growth by altering the gut microbiome, which Yoon describes as the vast collection of microorganisms that live in your digestive system, including bacteria, viruses, and fungi. Generally, the more diverse the types of bacteria, the healthier your gut microbiome. But Yoon's research shows that sugar intake seems to be associated with a decrease in this microbial diversity.

The gut also acts as a barrier between what we ingest and our bloodstream. Yoon points out that sugar can weaken this gut barrier, allowing microbes to enter the bloodstream and exacerbate inflammation. This heightened state of inflammation can cause tumors to start forming and become more susceptible to further growth.

What should I know about other sweeteners?

While Yoon's research focuses primarily on high fructose corn syrup, she frequently gets questions about many types of sugar.

Cane sugar (sucrose)

Yoon similarly advises caution with drinks sweetened with sucrose, which is made from sugar cane or sugar beets. Sucrose is simply glucose and fructose linked together, and the body breaks these bonds when it digests it, Yoon explains.

“It is converted 1:1 between glucose and fructose in the body, which means it's essentially the same as high fructose corn syrup,” she says. “Don't be fooled by food companies who claim that their products made with sucrose from sugarcane are healthier than those made with high fructose corn syrup; they are essentially the same and just as harmful to your body.”

Sugars found in honey and fruit

Another question Yoon regularly asks is whether it is safe to consume honey and fruit.

Honey and fruit also contain glucose and fructose, like high fructose corn syrup and sucrose, but they also contain a range of micronutrients, she explains. The key is to consume them in moderation.

“It's best not to consume large amounts of honey or fruit all at once, but small amounts are fine,” she advises.

Yoon also recommends eating whole fruits instead of drinking fruit juice, because fruit juice doesn't contain as much fiber as whole fruit, and in liquid form it's high in sugar, which Yoon says can have the same harmful effects as sugary drinks.

Artificial sweeteners

Aspartame, sucralose, saccharin… the list goes on. Yoon often gets questions about whether artificial sweeteners are safe and how they affect health and cancer risk.

She noted that consumption of artificial sweeteners has skyrocketed since the harmful effects of high fructose corn syrup and sucrose became known, but said there is still a lot that is unknown about the health benefits and risks of these substances.

“The jury is still out on artificial sweeteners,” she says.

Until more conclusive research is available, Yoon suggests avoiding or limiting artificially sweetened drinks whenever possible.

What about foods that contain high fructose corn syrup or sucrose?

High fructose corn syrup, or sucrose, is used to sweeten a variety of things, not just drinks. In fact, high fructose corn syrup is also used in foods like cereals, sauces, and candy.

Yoon said that prior to this study, sugary foods and sweet drinks were often studied together, which can lead to mixed results in human studies.

Yoon wanted to independently study sugary drinks because they are absorbed quickly by the body and can spike fructose and glucose levels in the body more quickly than the sugars found in solid foods.

“Sweetened drinks are unique because they are highly concentrated, contain just pure sugar and water, and are quickly absorbed, increasing the sugar levels in the body, which can be used by tumor cells to promote the growth of bad bacteria,” she says.

For your health, Added sugars Whether you drink it or eat it as food, include it in your diet. MD Anderson It is recommended that men limit their added sugars to 36 grams per day, and women to 25 grams.

What to do about sugary drinks?

Yoon noticed an interesting phenomenon when presenting her research at a conference: Before the presentation, she observed many of her colleagues drinking soda or other sugary drinks. But after the presentation, the situation changed.

For Yoon, this was a real confirmation of the impact of her team's work, and she hopes to continue sharing their findings to inspire others to make healthier choices.

“In my opinion, the most effective way to address the root causes of many chronic diseases, including cancer, is to avoid sugary drinks,” she said, noting that this includes soda, energy drinks and fruit juices with added sugar.

But even if you don't want to give up soda completely, Yoon shares some tips for managing your sugary drinks going forward.

Determine if soda is a reward or a habit.

Drinking sugary drinks regularly over a long period of time poses the biggest risk to your health, so Yoon says it's okay to have a soda every now and then, but to be careful not to make it a habit.

“If you can control yourself, it's okay to have these drinks every now and then, but remember that sugar is highly addictive,” she says.

Thinking about when you usually crave a soda or energy drink can help you plan other options. For example, Yoon was always tempted to drink soda when she ate greasy foods like pizza or burgers. But these options made her feel bad, so she cut back.

Breaking the habit can be hard at first, but it gets easier over time, she says.

“If you quit, the desire goes away,” she says.

Read the nutrition facts label

Checking the nutritional facts label on your favorite beverage is an easy way to know exactly what you're ingesting.

If your drink doesn't have a nutritional label or contains ingredients you're unfamiliar with, Yoon suggests doing a quick search online, which is a helpful way to learn about the ingredients, added sugars, and amount and type of carbohydrates in the drink.

She also suggests taking a closer look at the nutritional labels on energy drinks and juice concentrates that tout health benefits like added protein and nutrients.

“What's not shown in the ads is that they contain exactly the same amount, or even more, of added sugars such as high fructose corn syrup and sucrose compared to soda,” she says.

Yoon also strongly encourages adults to avoid giving sugary drinks to children. Instead, she urges adults to teach their children about nutrition labels and other ways to watch what they eat and drink.

Find new ways to stay hydrated

Instead of choosing sugary drinks, choose water or unsweetened or naturally sweetened drinks.

Adding fruits and vegetables to your water is an easy way to add flavor without adding sugar.

When I'm in the mood for a refreshing drink, I like to squeeze some lemon juice into a glass of ice water and add a few drops of honey to sweeten it.

“It makes me feel good,” she says, “and it's nutritious.”

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