Sugary drinks, including sodas, aren’t just responsible for weight gain—they also significantly increase your chances of developing serious health issues such as cancer, heart disease, diabetes, and stroke.
A large-scale review of 25 studies involving over 22 million people revealed that even a small uptick in sugar-sweetened beverage consumption is linked to a heightened risk of major illnesses and premature death. According to the study published in The Annual Review of Nutrition, consuming an additional daily serving of sugary drinks can elevate the risk of dying from any cause by 4.2%, while the likelihood of dying from heart disease rises by 8.2%.
Study author Shutong Du, a researcher at Johns Hopkins Bloomberg School of Public Health, emphasizes the importance of limiting sugar-sweetened beverage intake for both adults and children. “The evidence is clear: individuals should significantly reduce their consumption of these beverages,” says Du. “It’s vital that public health strategies address this issue to improve diet quality and overall health.”
The Many Health Risks of Excess Sugar
The research highlights the stark health implications of drinking sugar-sweetened beverages, including sodas, fruit drinks, sports drinks, energy drinks, and sweetened coffee or tea. Each additional 8-ounce serving daily correlates with a:
- 15.2% increase in coronary heart disease risk
- 6.8% rise in stroke risk
- 27% higher risk of developing diabetes
Moreover, higher consumption of sugary beverages is linked to a 47% higher risk of non-alcoholic fatty liver disease, a 38% increase in the likelihood of developing kidney stones, and a 31% greater risk of depression.
Nutrition expert Elaine Hon, RD, from Stanford Health Care, was particularly struck by the association with depression. “This shows that sugar not only harms our physical health but also our mental well-being,” she explains.
Dentists have long cautioned against sugary drinks, as this study further reinforces. Individuals who consume the most sugary beverages are almost twice as likely to suffer from tooth decay, with a 94.8% higher chance of developing cavities.
The Impact on Children
Sugary beverages aren’t just detrimental to adults—they also negatively affect children. The study found that every additional daily serving of sugary drinks led to a 0.06-unit increase in BMI over a one-year period, highlighting the role of sugary drinks in childhood obesity.
Hon warns that children with higher BMI are more likely to become obese as adults, which puts them at greater risk of future health complications. “If kids are drinking more sugary beverages, they may be missing out on essential nutrients from healthier food choices,” she explains.
How Sugary Drinks Harm the Body
Sugary beverages often contain excessive amounts of sugar. The American Heart Association recommends that men limit their sugar intake to 9 teaspoons per day, while women should not exceed 6 teaspoons. However, just one 12-ounce soda typically contains 9 teaspoons of added sugar—surpassing the daily limit for women in a single serving.
When consumed, sugary drinks rapidly increase blood sugar levels and trigger an insulin spike. This repeated process leads to insulin resistance, a precursor to type 2 diabetes, obesity, and other metabolic issues.
“Sugar-sweetened beverages overwhelm the body with excess calories, which often leads to fat accumulation, especially in the liver,” says Lindsay Malone, RDN, a nutrition expert from Case Western Reserve University School of Medicine. “This cycle contributes to weight gain and exacerbates health problems like diabetes and heart disease.”
Excessive sugar intake also increases bad cholesterol levels and promotes arterial thickening, raising the risk of stroke, heart disease, and heart attacks. Additionally, evidence from the American Cancer Society indicates that sugary drinks may increase cancer risk due to their role in obesity, high blood sugar, and chronic inflammation.
Sugary beverages may also disrupt brain chemicals and neurotransmitters, contributing to mood disorders such as depression.
Breaking the Sugary Drink Habit
To avoid these health risks, experts recommend cutting back on sugary drinks and opting for water, unsweetened tea, or coffee. Hon suggests starting with gradual changes, such as mixing a small amount of juice with water for flavor.
Malone offers tips to make water more appealing: “Try adding fresh lemon, lime, cucumber, or even herbs to your water. You can also sprinkle cinnamon or pumpkin spice into your tea or coffee.”
However, replacing sugary drinks with those containing artificial sweeteners isn’t a foolproof solution, as research links artificial sweeteners to issues such as gut microbiome disruption and insulin resistance.
By making small changes, you can protect your health and reduce your risk of developing serious, chronic illnesses.
