When consumed in excess, added sugar can adversely affect your health.
However, some sources of sugar are worse than others — and sugary drinks are by far the worst.
This primarily applies to sugary soda but also to fruit juices, highly sweetened coffees, and other sources of liquid sugar.
Here are 13 reasons that sugary soda is bad for your health.
The most common form of added sugar — sucrose or table sugar — supplies large amounts of the simple sugar fructose.
In one study, people who drank sugary soda in addition to their current diet consumed 17% more calories than before (
In one study in children, each daily serving of sugar-sweetened beverages was linked to a 60% increased risk of obesity (
In fact, sugary drinks are among the most fattening aspects of the modern diet.
You tend to consume more total calories if
you drink soda, as liquid sugar doesn’t make you feel full. Sugar-sweetened
beverages are associated with weight gain.
Table sugar (sucrose) and high-fructose corn syrup are composed of two molecules — glucose and fructose — in roughly equal amounts.
Sugary drinks are the easiest and most common way to consume excessive amounts of fructose.
When you consume too much, your liver becomes overloaded and turns the fructose into fat (
Sucrose and high-fructose corn syrup are
about 50% fructose, which can only be metabolized by your liver. Excessive
amounts may contribute to nonalcoholic fatty liver disease.
High sugar intake is associated with weight gain.
In one 10-week study, 32 healthy people consumed beverages sweetened with either fructose or glucose (
Those who consumed glucose had an increase in skin fat — which is not linked to metabolic disease — while those who consumed fructose saw their belly fat significantly increase.
High consumption of fructose makes you
accumulate belly fat, a dangerous type of fat linked to metabolic disease.
The hormone insulin drives glucose from your bloodstream into your cells.
But when you drink sugary soda, your cells may become less sensitive or resistant to the effects of insulin.
When this happens, your pancreas must make even more insulin to remove the glucose from your bloodstream — so insulin levels in your blood spike.
This condition is known as insulin resistance.
One study in healthy, young men found that moderate intake of fructose increased insulin resistance in the liver (
Excess fructose intake may lead to insulin
resistance, the main abnormality in metabolic syndrome.
Type 2 diabetes is a common disease, affecting millions of people worldwide.
It is characterized by elevated blood sugar due to insulin resistance or deficiency.
Since excessive fructose intake may lead to insulin resistance, it is unsurprising that numerous studies link soda consumption to type 2 diabetes.
A recent study, which looked at sugar consumption and diabetes in 175 countries, showed that for every 150 calories of sugar per day — about 1 can of soda — the risk of type 2 diabetes increased by 1.1% (
To put that in perspective, if the entire population of the United States added one can of soda to their daily diet, 3.6 million more people might get type 2 diabetes.
A large body of evidence links added sugar
particularly from sugar-sweetened beverages — to type 2 diabetes.
Sugary soda contains virtually no essential nutrients — no vitamins, no minerals, and no fiber.
It adds nothing to your diet except excessive amounts of added sugar and unnecessary calories.
Sugary sodas contain little to no essential
nutrients, only providing sugar and calories.
Leptin levels change in response to both starvation and obesity, so it’s often called the fullness or starvation hormone.
In fact, animal research links fructose intake to leptin resistance.
That said, human studies are needed.
Animal trials suggest that a high-fructose
diet can drive leptin resistance. Eliminating fructose may reverse the problem.
It’s possible that sugary soda is an addictive substance.
In rats, sugar binging may cause dopamine release in the brain, giving a feeling of pleasure (36).
Binging on sugar may have similar effects in certain people, as your brain is hardwired to seek out activities that release dopamine.
For individuals predisposed toward addiction, sugar may cause reward-seeking behavior known as food addiction.
While addiction is harder to prove in humans, many people consume sugary drinks in a pattern typical for addictive, abusive substances.
Sugary drinks have powerful effects on your
brain’s reward system, which may lead to addiction.
One 20-year study in 40,000 men found that those who drank 1 sugary drink per day had a 20% higher risk of having — or dying from — a heart attack, compared to men who rarely consumed sugary drinks (
Multiple studies have determined a strong
link between sugary beverages and heart disease risk.
Cancer tends to go hand-in-hand with other chronic diseases like obesity, type 2 diabetes, and heart disease.
For this reason, it is unsurprising to see that sugary drinks are frequently associated with an increased risk of cancer.
One study in over 60,000 adults discovered that those who drank 2 or more sugary sodas per week were 87% more likely to develop pancreatic cancer than those who did not drink soda (
Another study on pancreatic cancer found a strong link in women — but not men (
What’s more, sugar-sweetened beverage intake is linked to cancer recurrence and death in patients with colorectal cancer (
Observational studies suggest that
sugar-sweetened beverages are linked to an increased risk of cancer.
It is a well-known fact that sugary soda is bad for your teeth.
Soda contains acids like phosphoric acid and carbonic acid.
These acids create a highly acidic environment in your mouth, which makes your teeth vulnerable to decay.
The acids in soda create an acidic
environment in your mouth, while the sugar feeds the harmful bacteria that
reside there. This can have severe adverse effects on dental health.
Gout is a medical condition characterized by inflammation and pain in your joints, particularly your big toes.
Fructose is the main carbohydrate known to increase uric acid levels (
Consequently, many large observational studies have determined strong links between sugar-sweetened drinks and gout.
People who frequently down sugary drinks
appear to have an increased risk of gout.
Dementia is a collective term for declines in brain function in older adults. The most common form is Alzheimer’s disease.
In other words, the higher your blood sugar, the higher your risk of dementia.
Because sugar-sweetened beverages lead to rapid spikes in blood sugar, it makes sense that they could increase your risk of dementia.
Some studies indicate that high blood sugar
levels raise your risk of dementia.
Drinking high amounts of sugar-sweetened beverages — such as soda — can have various adverse impacts on your health.
These range from increased chances of tooth decay to a higher risk of heart disease and metabolic disorders like type 2 diabetes.
Regular consumption of sugary soda also appears to be a consistent risk factor for weight gain and obesity.