Thousands of years ago, water was one of the few beverages you could choose from. With the advent of agriculture and the domestication of animals, milk was introduced, followed by beer, wine, coffee and tea, and more recently, sugary drinks such as soft drinks.
With so many options, it is understandable that for some it is a challenge to differentiate a healthy drink from an unhealthy one, says Harvard University in its new 2023/2024 Healthy Living Guide. For this reason, the institution has prepared a report in which it lists which drinks are most suitable, which should be taken only from time to time and which options should be avoided.
According to Harvard, the healthiest drink is water. “It has no calories and is very accessible,” they highlight. Other advantages are that it helps restore fluids lost through breathing, sweating, and waste elimination; It prevents overheating of the body, lubricates the joints and tissues, keeps the skin healthy and facilitates digestion. Regarding how much you should drink per day, the university points out that it depends on each person and that you have to listen to your body.
Another healthy alternative is coffee, which in moderate doses can promote an increase in alertness, energy and concentration. “However, in large quantities it can have negative effects such as generating anxiety, restlessness, insomnia and an increase in heart rate,” they warn.
The third drink recommended by Harvard is tea, which is given some benefits due to its high polyphenol content. Some studies have linked the consumption of two to three cups with a lower risk of premature death, heart disease, cardiovascular accidents and type 2 diabetes. “But there may be a greater chance of suffering from esophageal and stomach cancer if it is drunk too hot,” they point out. .
Harvard also refers to drinks that can be had from time to time. The first of them is juice, associated for years with a healthy breakfast. But it is an alternative that is associated with greater weight gain due to its sugar content. “In addition, a large prospective study found that men and women who drank one or more servings of fruit juice per day had an increased risk of developing type 2 diabetes by up to 21%.”
We must consider that the juices we buy ready-to-drink may contain other ingredients such as milk, processed fruit juice, sweeteners, seeds and protein powders that can increase their calorie content. If we prepare it at home, we will avoid this problem, but consuming the whole fruit will satisfy us sooner and avoid excessive caloric intake.
Another drink that should be taken in moderation, the university points out, is milk, which depending on the quantity, its fat content, the breed and diet of the cows or factors such as what diet the person who is drinking it follows, can be more or less advised. Harvard also recommends limiting soft drinks sweetened with sweeteners and alcoholic beverages.
Finally, the institution advises avoiding sugary, sports and energy drinks. The main drawback of sugary and sports drinks is that they provide many calories and practically no nutrients.
In the case of energy drinks, their intake is related to the appearance of stress, aggressive behaviors such as fights, alcohol and cigarette abuse, increased blood pressure, increased risk of obesity and type 2 diabetes, poor sleep quality and irritation. of the stomach, especially in adolescents.
In addition, mixing them with alcohol (a common practice among young people) can reduce the feeling of drunkenness and the effects of alcoholic beverages may be noticed later, causing greater intake.
