A healthy diet is about more than just the foods you eat; your beverages of choice also play a crucial role in your overall wellbeing. Although drinks often take a backseat in discussions around health, it’s integral to make mindful choices when it comes to what you’re sipping on. Unfortunately, many of the most popular options on the market are loaded with sugar and other harmful ingredients that could impact every facet of your health, from your heart to your waistline.
To shed some light on a few of the worst sugary-packed drinks to avoid for a healthier body, we spoke to health experts Catherine Gervacio, BHSc, RND Dr. Olalekan Otulana, GP and physician, and Elizabeth Katzman, a Functional Diagnostic Nutrition Practitioner (FDN-P). They warned against energy drinks, alcohol, fruit juice, soda, and even store-bought smoothies. Learn more about the risks of each below.
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1. Energy Drinks
We could all use a caffeine fix from time to time. And if coffee isn't your thing or you need something a little heavier duty, you may reach for energy drinks. However, Gervacio warns that regularly consuming these sugary, caffeinated beverages could be dangerous for your heart over time.
"Energy drinks commonly contain caffeine and sugar which may elevate blood pressure and contribute to arterial stiffness," she says. "Caffeine can temporarily increase blood pressure by stimulating the release of adrenaline."
The sugar content, in particular, is especially concerning. It's no secret that consuming excessive amounts of sugar can be detrimental to your health, including that of your heart. "A diet that is high in added sugar can lead to dyslipidemia or an imbalance of blood lipid levels," Gervacio warns. Not to mention weight gain!
Luckily, there are plenty of healthy alternatives. "Instead of energy drinks, opt for green tea or black coffee to feel energized and alert. However, both should still be taken in moderation," Gervacio says.
2. Alcohol (Especially Sweet Cocktails)
It's no secret that alcohol is one of the worst beverages around for your health. As much as we love happy hour, facts are facts! Regularly sipping on alcoholic beverages (especially cocktails, which typically pack in sugar) can so some serious damage to nearly every area of your health—including your heart and your weight.
It isn't just the empty calories that lead to weight gain; it also puts fat metabolism on hold while the body works to clear it from the system. "It also raises cortisol, promoting abdominal fat," Katzman explains. When it's time for a cocktail, try to keep the sugar down by drinking tequila with fresh lime—or even better, a mocktail made with herbs and soda water.
3. Sweetened Fruit Juices
Fruit juice may seem like a healthy choice, but the sad reality is that most store-bought versions are loaded with sugar and lacking in fiber, resulting in blood sugar spikes, Katzman warns. Without fiber, you're essentially drinking liquid sugar.
Many juices even contain additional sweeteners beyond what’s naturally found in fruit. You may as well drink soda! For a healthier choice, try fresh-pressed juice diluted with water to reduce the sugar load.
4. Store-Bought Fruit Smoothies
It may be surprising to some to hear that many fruit smoothies are actually unhealthy. When you make smoothies at home, they're a perfect way to fit healthy fruits into your diet. But as it turns out, most bottled varieties that you'll find at the store are loaded with sugar, making them a poor choice for your heart health.
"Some commercial smoothies have a high amount of added sugar which may contribute to inflammation, insulin resistance, and potential damage to the arteries," Gervacio tells us. Plus, when you regularly sip on bottled smoothies, you put yourself at risk of weight gain. Naked smoothies, for example, can contain as many as 390 calories.
As Gervacio explains, "It’s better to make your own smoothies and add whole fruits, vegetables, dairy, or other ingredients without added sugars." Got it!
5. Sugary Sodas
This one may be obvious, but it's worth reiterating: sugary sodas are a serious no-go if you want to avoid inflammation and weight gain. They're packed with high-fructose corn syrup, which is linked to visceral fat gain and insulin resistance.
"They often contain phosphoric acid that can disrupt gut health," says Katzman. This combination not only drives blood sugar spikes but also damages the gut—two factors that increase the likelihood of fat accumulation. Instead, reach for sparkling water with a splash of 100% fruit juice. Your body will thank you!
