Do you have a favorite sugar-filled beverage that you simply cannot resist? Well, you may want to reconsider how frequently you drink it, as sugary beverages can do a lot more harm to your health than good.
Sugar, specifically refined sugar, has been a pressing topic in the health world for years, and the overall consensus seems to be that enjoying things with high fructose corn syrup or other refined sugars is fine in moderation. However, if you are at risk of obesity, diabetes, or other health conditions, you’ll want to avoid super sweet items as much as possible, as they tend to send people over the edge.
Using information from health experts like Jesse Feder, RDN, CPT, Catherine Gervacio, RDN, Krutika Nanavati, RDN, and more, we’ve compiled a list of four sugary beverages that you should cut out of your diet or avoid as often as possible if you’re at risk of obesity, diabetes, and other health conditions. Read more about them below.
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1. Soda
Sure, you've probably heard that drinking a lot of soda isn't good for you a hundred times before, but it's important to stress just how detrimental sugary sodas can be to your health if you drink them frequently.
According to Jesse Feder, a registered dietitian and personal trainer at My Crohn's and Colitis Team, there is nothing beneficial in soda that justifies drinking it every day or several times a week. Unfortunately, they also can be rather addictive, making it harder to quit drinking them once you stop.
"Sugar-sweetened sodas are typically very high in sugar and calories," said Feder. "They do not offer any real nutritional value and can be quite addictive due to their appealing taste."
If you struggle with obesity or excess weight or are at risk of diabetes, soda can hinder any chance of you shedding those extra pounds.
"The high amount of sugar and calories can easily add on stomach fat and prevent weight loss," added Feder.
2. Energy Drinks
Many people have found energy drinks to be their 'savior' during long work days or events where they really need an extra boost to get through it. There are so many energy drinks on the market today, but if you take a moment to look at the nutrition facts on some of the most popular bottles, you'll find that they are often packed with sugar.
"Sugar-sweetened energy drinks are high in sugar, calories, and caffeine," explained Feder.
"The high amounts of sugar and calories do not offer any nutritional value and can cause weight gain over time. Additionally, they have high amounts of caffeine that can actually disrupt sleep, increase stress, and increase cortisol levels."
If heart disease runs in your family or you've been told you're at risk for it, you'll especially want to avoid sugary, caffeinated energy drinks, as according to the Mayo Clinic, they can increase your risk for scary cardiac events like arrhythmia. This is because energy drinks are stimulants that affect your heart rate, blood pressure, cardiac contractility, and cardiac repolarization.
If you need a boost, try sticking with a cup or two of coffee or green tea, which is much better for you and contains a natural amount of caffeine to help you perk up.
3. Bottled Tea Drinks
You know those several bottles of iced tea and other kinds of flavored tea you find at grocery and convenience stores? Because they contain tea, many brands often market them as nutritious, but many are sweetened with high amounts of added refined sugar, which, over time, can wreck your overall health.
"By adding hidden sugars, companies can maintain the illusion of a healthier product while still providing a sweet taste," explained Catherine Gervacio, a registered dietitian and nutritionist with WOWMD.
If you're at risk of obesity or struggling to get your health in a better state, and you've been drinking these beverages, Gervacio recommends taking a look at their sugar content and cutting them out of your diet, as you may have been making things harder for yourself.
"Consumers may unknowingly consume higher amounts of sugar than they expect, potentially undermining their efforts to reduce their sugar intake," she added.
4. Fruit Juice
While natural, freshly squeezed, or prepared fruit juices with fiber-filled pulp are not bad for you when consumed in moderation, many bottled fruit juices without pulp can cause harmful blood sugar spikes, especially products like fruit punch or juice cocktails that contain added sugar.
For instance, many people with diabetes need to drink fruit juice when experiencing low blood sugar, as it's known as a guaranteed source of glucose that can quickly make your blood sugar levels go up.
Registered dietitian and nutritionist Krutika Nanavati notes that fruit juices have a "considerable amount" of sugar that can harm your health.
"Consuming a substantial quantity of fruit juice can lead to a significant intake of sugar, which is directly associated with inflammation and the accumulation of abdominal fat," she said.
Again, while natural fruit juices contain some beneficial nutrients and antioxidants, ones that are further sweetened with refined sugar or high fructose corn syrup can worsen your risk of developing weight gain, obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, and more, according to the Centers for Disease Control and Prevention.
