1. Sweetened Coffee
Aside from water, many people would consider one of their essential daily beverages to be their morning cup of coffee. However, a large number of coffee drinkers don't like drinking it black or with just milk, and prefer specialty beverages that are filled with syrups, whipped cream, and more.
"These drinks often contain 30-60+ grams of added sugar per serving, which can cause sharp blood sugar spikes," says dietitian Kathleen Benson, CSSD, CPT, RDN at VNutrition. "Repeated spikes are linked with higher inflammatory markers, especially when these drinks are consumed on an empty stomach or without protein. Reducing the sugar load helps stabilize energy and minimize inflammation throughout the day."
2. Energy Drinks
If you work night shifts, long days, perform, or simply have a lot to juggle on a daily basis, chances are, you partake in energy drinks. However, not only can the frequent consumption of caffeine be slightly concerning, but the sugar content in many big-name brands can be harmful as well.
"Many people assume energy drinks are 'healthy' or harmless, but they combine high sugar with caffeine and other stimulants that elevate cortisol and sympathetic nervous system activity," notes Benson. "Chronically elevated stress hormones can increase systemic inflammation, slow recovery, and worsen digestive issues. Even sugar-free versions may still overstimulate the nervous system."
3. Soda
Soda is one of the most classic examples of a sugar-filled beverage that can have an adverse effect on your health. Sure, drinking one from time to time isn't a big deal, but having one to several cans a day is a habit that most health experts would agree is worth kicking.
"Soda is one of the leading sources of added sugar with virtually no nutritional value," explains Benson. "Frequent intake is associated with increased oxidative stress, inflammation, and metabolic dysfunction. Even one soda per day can add up quickly over the week and can meaningfully impact inflammation markers."
4. Juice
The juice that comes from fruit is full of naturally sourced sugar, and therefore, many people think it's healthy. While yes, natural fruit juice might contain more antioxidants or vitamins than soda, it can still cause inflammation via the blood sugar spike it causes.
"Even when 'natural ' juice removes the fiber that normally slows glucose absorption, leaving a concentrated dose of fast-absorbing sugars," says Benson. "This can contribute to inflammation, worsen blood sugar control, and increase the risk of fatty-liver changes. It may also lead to stronger cravings later in the day compared with whole fruit."
5. Prebottled Tea
If you go to a store or deli and see prepackaged iced tea, you might think it's a great choice to grab for your mid-day treat. However, many of these teas have misleading packaging, as they might be as healthy or low-sugar as you'd think.
"Tea on its own can be a great source of antioxidants, but loaded or sweetened versions often contain significant added sugars and stimulants," adds Benson. "These repeated blood sugar spikes can worsen fatigue, increase inflammation, and contribute to overall energy instability. Unsweetened or lightly sweetened options are a more supportive choice."