Navigating the Sugar Trap of Sweetened Beverages

Regarding our diet and health, what we choose to drink is important too. Those sugary drinks, known as sugar-sweetened beverages (SSBs), can have a big impact on our health. They're linked to conditions like metabolic liver disease, type 2 diabetes, and obesity.¹ Research shows that the more sugary drinks you have, the higher your risk of these health problems.^2,3 So, to stay healthier, it's a good idea to reduce these drinks.‍

How do sugar-sweetened beverages (SSBs) impact our liver health?

Sugar-sweetened beverages tend to have a higher concentration of certain sugars, like sucrose and high fructose corn syrup. Both of these types of sugars have a big impact on our bodies’ ability to use them as energy. These types of sugars are concentrated, and hit the bloodstream much faster; thus they are absorbed more rapidly. Over time, this rapid absorption can lead to insulin resistance, which is described as when the body can’t use energy efficiently and blood sugar levels remain high.³ When the body isn’t able to use energy properly, free fatty acids begin to be stored in the liver, leading to what’s now called Metabolic Dysfunction-Associated Steatotic Liver Disease and Metabolic Dysfunction Associated Steatohepatitis (MASH). 

What are the common sources of sugary drinks?

Common sources of SSBs include soda, fruit juice, sports drinks, lemonade, sweet tea, alcoholic beverages including cocktails, sweetened creamers, flavored kinds of milk, smoothies (premade or bought from retail stores), flavored coffee (including blended and iced beverages), coconut water, and energy drinks.

‍How to take control and take steps to make change

The first step to making a change is to take inventory of which SSBs you drink, and how often you drink them. If you realize that you drink a large number of servings per day, you can first set a goal to cut the amount you drink in half for 1 week. Then, cut in half again for another week, with the ultimate goal of eliminating these drinks. Then, the next step is to find refreshing beverages that don’t contain all the added sugar to serve as substitutions. 

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The following list is intended to help you discover some great ways to rethink your drink:

Spa water - Adding cucumber, sliced strawberries, and fresh herbs like basil and mint, to your water is a great way to enjoy the added flavor and nutritional benefits while keeping hydrated

Herbal tea - Naturally flavored teas like passionfruit, peppermint, turmeric, and more, are beverages with flavor but without added sweeteners

Sparkling water - Brands like La Croix, Topo Chico, and Waterloo are all examples of flavored sparkling water without the sugar

Unsweetened iced tea - Add lemon or orange slices to infuse your standard black or green tea with fresh citrus flavors

Fruit smoothies - Homemade smoothies containing whole fruit, unsweetened milk, and a protein source (like yogurt) are a great alternative to store-bought or retail smoothie shops. Whipping up a quick smoothie with a single serving blending is an easy way to make a smoothie without added sugar on the go.

What about diet drinks?

While risk related to the liver was not discovered to be elevated,^3,4 there may be other reasons to keep diet drinks in moderation. Researchers continue to study artificial sweeteners and their impact on our health in several ways, including perception of sweetness, appetite control, and impact on weight loss. While we await further studies about how artificial sweeteners may impact our health, there is evidence as it relates to having these beverages and our gut health. Drinking artificially sweetened beverages may negatively affect your gut microbiome’s diversity, meaning the amount and different types of “friendly” bacteria in your gut.^4,5

As we’ve learned from other resources, keeping the “friendly” bacteria in our gut plentiful and happy is important for many aspects of our health. Ideally, we would want to limit reliance on diet drinks and focus on preferred hydration sources like those listed above. 

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*References available in PDF download*