Sugary drinks—also known as sugar-sweetened beverages (SSBs) or “soft drinks”—are any drinks with added sugars or sweeteners like high-fructose corn syrup, sucrose, or fruit juice concentrates. This category includes sodas, fruit punches, lemonades, energy drinks, and sports beverages. Though popular worldwide, especially in urbanizing regions, their health impact is a growing concern.

A Sweet Illusion

To understand just how sugary these drinks are, picture this: a 12-ounce can of soda typically contains 7 to 10 teaspoons of sugar. That’s about 30–42 grams—a shocking amount when you consider pouring that much sugar into a glass of water. Energy drinks are no better. Along with the sugar load, they often contain high levels of caffeine and unregulated additives, making them a poor choice for regular consumption. Sports drinks, while useful for athletes engaged in intense, hour-long workouts, are unnecessary (and calorie-dense) for the average person. Even 100% fruit juices, though natural and containing beneficial nutrients, pack as much sugar and calories as soda. Moderation is key.

Health Risks of Sugary Beverages

Sugary drinks rank at the bottom of the health scale. They provide high calories without offering satiety or nutrients, making it easy to overconsume.

Weight Gain and Obesity

Research consistently links sugary beverages to increased caloric intake and weight gain. Unlike solid food, liquid calories often don't trigger the same sense of fullness. Studies show that people fail to reduce food intake after drinking high-calorie beverages. Key Research Findings:

• Drinking one sugary soda daily could lead to 5 pounds of weight gain per year if not offset by other dietary changes.
• A meta-analysis of 88 studies showed a stronger weight gain effect in women.
• In a study of over 600 children, those who consumed sugar-free drinks gained less weight and fat than those drinking sugary versions.
• A long-term study on 120,000 adults found that increasing sugary drink intake by one 12-ounce serving per day led to an extra pound of weight gain every 4 years.
• A 2022 meta-analysis reviewing 85 cohort studies confirmed a strong link between SSB intake and weight gain in both adults and children.
• A genetic study found that those with obesity-linked genes had greater weight gain if they consumed sugary drinks—showing that lifestyle choices can magnify genetic risk.

Replacing sugary drinks with water has been linked to lower long-term weight gain.

 

Diabetes Risk

Sugary drink consumption is also strongly associated with type 2 diabetes:

• People consuming 1–2 sugary drinks per day had a 26% higher risk of developing diabetes.
• In the Nurses’ Health Study, women drinking one or more sugary drinks daily were twice as likely to develop diabetes.
• Similar findings were observed in the Black Women’s Health Study and the Framingham Heart Study.
• A 2019 analysis of over 192,000 participants found that increasing sugary drink intake by 4+ ounces per day raised diabetes risk by 16% over the next 4 years.

Even artificially sweetened beverages were linked to increased risk, although this might be influenced by pre-existing health conditions. Replacing sugary drinks with water, tea, or coffee resulted in a 2–10% reduction in diabetes risk.

Heart Health Concerns

Sugary drinks also elevate the risk of cardiovascular disease:

• A 20-year study involving 40,000 men found that those consuming one sugary beverage daily had a 20% higher risk of heart attack or heart-related death.
• The Nurses’ Health Study found a 40% higher risk of heart disease among women consuming two or more servings per day.

Even when accounting for weight, total calories, and overall diet quality, sugary drinks independently raised heart disease risk. This suggests fructose and high glycemic load may have direct metabolic effects, increasing inflammation, insulin resistance, and negative changes in cholesterol levels.

Final Thoughts: What to Drink Instead?

Sugary beverages are enjoyable, but the long-term health risks make them a poor choice for regular consumption. For better health:

• Limit soda, juice, and energy drinks.
• Choose water as your primary beverage.
• Try unsweetened tea or black coffee for variety.
• Infuse water with fruits or herbs for natural flavor without the added sugar.

Remember:

Even small, daily choices like replacing soda with water can significantly improve your long-term health outcomes—helping you avoid chronic diseases, manage weight, and protect your heart.