Cutting down on sugar-sweetened beverage (SSB) consumption is one of the easiest ways to reduce sugar intake - provided you haven't already removed them from your diet.
What are sugar-sweetened beverages?
- Soda, soft drinks
- Juices
- Sports drinks (Gatorade, Vitamin Water, etc.)
- Iced teas
- Coffee creamer, commercial coffee (e.g. a Caramel Macchiato from Starbucks)
Sugary beverage consumption has been associated with both weight gain, and diabetes (1,2). Cutting out SSB’s will reduce the risk for both of these(5). The reason that SSB’s contribute to these problems is due to the fact that they do not induce a feeling of satiety, or fullness (6). This makes them very easy to over-consume, especially because soda will often come in bottles or cans that contain 2.5 “servings”. Additionally, because they do not create a feeling of fullness, they are often consume with another food item for a “snack” that would easily total over 400 calories!
Diet sodas, which contain sugar-substitutes such as aspartame, are an appealing option for those looking to lower their sugar intake. However, diet sodas have been associated with other health problems. One study showed a possible link between diet soda intake and bladder cancer in men (3), and another showing how sweeteners used in diet sodas drive changes in the tiny microbial organisms living in the human gut, causing glucose intolerance (pre-diabetes) (4). Drinking diet sodas may also affect the learned response to drinking sweet beverages, counter intuitively causing metabolic problems. Overall diet sodas are not a preferable option to regular soda, and are certainly not preferable to stopping soda consumption totally! Consuming diet sodas instead of normal soda may help reduce sugar intake, but consumption should still be limited and eventually eliminated.
To help reduce your own consumption of sugary beverages there are a few tips! Be aware of the amount of sugar in any beverage you consume, whether it’s juice, soda or otherwise! Checking the nutrition facts will help keep you conscious of your own consumption. Being aware of the negative health risks associated with sugar-sweetened beverage consumption will also help curb consumption. It’s easy to lose sight of the consequences of small everyday habits sometimes, but your body will thank you in the long run. Lastly finding no-calorie substitutes for soda is always a great option. Citrus fruits such as limes or lemons can be added to water, and unsweetened tea or coffee are both great options.
At the end of the day, it comes down to your own thoughts and actions. Cutting out soda will save money and save your health, and there are no downsides.
(1) Malik, V. S., Schulze, M. B., & Hu, F. B. (2006). Intake of sugar-sweetened beverages and weight gain: a systematic review. The American journal of clinical nutrition, 84(2), 274-288.
(2) De Koning, L., Malik, V. S., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Sugar-sweetened and artificially sweetened beverage consumption and risk of type 2 diabetes in men. The American journal of clinical nutrition, 93(6), 1321-1327.
(3) Howe, G. R., Burch, J. D., Miller, A. B., Morrison, B., Gordon, P., Weldon, L., ... & Winsor, G. M. (1977). Artificial sweeteners and human bladder cancer. The Lancet, 310(8038), 578-581.
(4) Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., ... & Kuperman, Y. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181-186.
(5) Swithers, S. E. (2013). Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements. Trends in Endocrinology & Metabolism, 24(9), 431-441.
(6) St-Onge, M. P., Rubiano, F., DeNino, W. F., Jones Jr, A., Greenfield, D., Ferguson, P. W., ... & Heymsfield, S. B. (2004). Added thermogenic and satiety effects of a mixed nutrient vs a sugar-only beverage. International journal of obesity, 28(2), 248-253.
What are sugar-sweetened beverages?
- Soda, soft drinks
- Juices
- Sports drinks (Gatorade, Vitamin Water, etc.)
- Iced teas
- Coffee creamer, commercial coffee (e.g. a Caramel Macchiato from Starbucks)
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| Sugar Sweetened Beverages are the most popular source of added sugar in US diets. |
Sugary beverage consumption has been associated with both weight gain, and diabetes (1,2). Cutting out SSB’s will reduce the risk for both of these(5). The reason that SSB’s contribute to these problems is due to the fact that they do not induce a feeling of satiety, or fullness (6). This makes them very easy to over-consume, especially because soda will often come in bottles or cans that contain 2.5 “servings”. Additionally, because they do not create a feeling of fullness, they are often consume with another food item for a “snack” that would easily total over 400 calories!
To help reduce your own consumption of sugary beverages there are a few tips! Be aware of the amount of sugar in any beverage you consume, whether it’s juice, soda or otherwise! Checking the nutrition facts will help keep you conscious of your own consumption. Being aware of the negative health risks associated with sugar-sweetened beverage consumption will also help curb consumption. It’s easy to lose sight of the consequences of small everyday habits sometimes, but your body will thank you in the long run. Lastly finding no-calorie substitutes for soda is always a great option. Citrus fruits such as limes or lemons can be added to water, and unsweetened tea or coffee are both great options.
At the end of the day, it comes down to your own thoughts and actions. Cutting out soda will save money and save your health, and there are no downsides.
(1) Malik, V. S., Schulze, M. B., & Hu, F. B. (2006). Intake of sugar-sweetened beverages and weight gain: a systematic review. The American journal of clinical nutrition, 84(2), 274-288.
(2) De Koning, L., Malik, V. S., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Sugar-sweetened and artificially sweetened beverage consumption and risk of type 2 diabetes in men. The American journal of clinical nutrition, 93(6), 1321-1327.
(3) Howe, G. R., Burch, J. D., Miller, A. B., Morrison, B., Gordon, P., Weldon, L., ... & Winsor, G. M. (1977). Artificial sweeteners and human bladder cancer. The Lancet, 310(8038), 578-581.
(4) Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., ... & Kuperman, Y. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181-186.
(5) Swithers, S. E. (2013). Artificial sweeteners produce the counterintuitive effect of inducing metabolic derangements. Trends in Endocrinology & Metabolism, 24(9), 431-441.
(6) St-Onge, M. P., Rubiano, F., DeNino, W. F., Jones Jr, A., Greenfield, D., Ferguson, P. W., ... & Heymsfield, S. B. (2004). Added thermogenic and satiety effects of a mixed nutrient vs a sugar-only beverage. International journal of obesity, 28(2), 248-253.
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