Downsides of Drinking Too Much Sugar
There are a variety of reasons why nutrition experts caution against overindulging in sugar-sweetened beverages like regular soda, fruit juice, sports drinks, and specialty coffee and tea drinks:
- Extra calories leading to weight gain
- Tooth decay and cavities
- Rapid blood sugar spikes
- Increased triglycerides and cholesterol
- Higher risk of heart disease, fatty liver disease, and type 2 diabetes
- Addiction and cravings for more sugary foods
Studies clearly associate frequent sugary drink consumption with obesity, and obesity-related diseases. For example, drinking just one to two sugar-sweetened beverages per day increases your risk of developing diabetes by 26% over 3-4 years.
Are Artificial Sweeteners Any Better?
With all the concerns around sugar, many people switch to drinks made with non-nutritive sweeteners like aspartame, sucralose, or stevia thinking they are healthier options. But are artificial sweeteners actually good for you?
The evidence on artificial sweeteners is mixed. While they may assist with weight loss and blood sugar management compared to sugar-sweetened beverages, that doesnt mean they come without concerns.
Potential downsides of relying too heavily on artificial sweeteners include:
- Changes in healthy gut bacteria
- Interference with appetite signaling
- Increased cravings for sweet foods
- Higher long-term risk of weight gain and metabolic disorders
- Unknown long-term health impacts
Artificial sweeteners are also much sweeter than regular sugar. Going overboard on overly sweet drinks could make naturally sweet foods like fruits and vegetables seem bland by comparison.
Sugar-Free Drink Alternatives Worth Sipping
Rather than replacing sugary sodas and fruit drinks with artificially-sweetened versions, nutrition experts advise satisfied your thirst with more natural, nutritious beverages. Excellent sugar-free options to incorporate into a healthy lifestyle include:
Plain or Sparkling Water
Going back to basics by drinking more water is one of the simplest ways to cut out excess sugar and stay hydrated. Sparkling water brings bubbly refreshment without sweetness or calories. Flavor it yourself with a squirt of lemon, lime, oranges or other fresh fruits if you crave something flavorful.
Unsweetened Tea (Hot or Iced)
Sipping relaxing cups of tea is an excellent way to stay hydrated without any extra sugars. Black, green, white or herbal teas bring antioxidants and other beneficial compounds without sweetness when enjoyed straight up.
Coffee with Limited Cream or Sugar
Coffee can be a healthy beverage choice when you avoid pumping it full of sugar, flavored syrups, and heavy cream. Enjoy it black or with small amounts of milk for a sugar-free pick-me-up.
Nut and Seed Milks
Unsweetened nut milks like almond, coconut, oat, and hemp milk make tasty sugar-free creamer alternatives for drinks like coffee and tea. They provide nutrients without spiking your blood sugar.
Bone Broths
Sipping on bone broth is an easy way to get a dose of protein, amino acids, and electrolytes without added sugars. Opt for plain bone broth or add just a touch of sea salt, herbs, spices, or hot sauce.
Diluted Fruit Juices
While full-strength fruit juice contains natural sugars, diluting small amounts of 100% juice with plain or sparkling water cuts the sugar content while still providing some flavor. Aim for a 1:4 juice to water ratio.
Tips for Cutting Sugary Drinks
If you currently get a large dose of added sugars from sweetened drinks, use these helpful tips to reduce your intake:
- Drink more water to prevent dehydration headaches when tapering sweets
- Skip soda and juice altogether instead of switching to diet versions
- Choose unsweetened iced tea, sparkling water, or black coffee when dining out
- Flavor drinks yourself with lemon, lime, fresh mint, cucumber, berries etc.
- Gradually retrain your taste buds by decreasing any added sweeteners bit by bit
The Bottom Line
Cutting out sugary sodas, fruit drinks, and specialty coffee drinks in favor of more natural sugar-free drinks like water, unsweetened tea, black coffee, and broths can provide big benefits for your waistline and metabolic health. Be mindful of your intake of artificial sweeteners too by flavoring drinks yourself.
FAQs
Are artificial sweeteners actually bad for you?
While artificial sweeteners like aspartame may assist with weight control compared to sugar, evidence on their long-term safety is mixed. Potential risks include gut bacteria disruption, increased sweet cravings, and interference with appetite signals. Moderation is key.
What are the best sweetener alternatives for drinks?
Rather than artificial sweeteners, flavor drinks with lemon, lime, fresh fruit, cucumber, mint, spices or herbs. Or opt for unsweetened options like water, tea, black coffee, diluted juices, sparkling water, bone broths, and nut milks.
Is it okay to drink diet soda instead of regular soda?
While zero-calorie diet sodas may assist short-term weight loss, they could still increase desire for sweets. Cut out soda altogether and choose more natural drinks to manage weight and blood sugar.
Can sparkling water hydrate as well as regular water?
Yes, sparkling water keeps you just as hydrated as still water. The carbonation adds bubbles but doesn’t detract from plain water’s hydration ability. Flavor sparking water yourself for a refreshing, sugar-free choice.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment