Sugary Drinks May Be Worse For You Than Other Treats

Americans have long had a love affair with sugary drinks, from fizzy sodas to sweetened fruity beverages. According to the Center for Disease Control and Prevention, almost 50% of adult Americans drink at least one sugar-sweetened beverage every day.

It is no secret that consuming excessive amounts of added sugars from any source is linked to negative health outcomes, including an increased risk for developing obesity, heart disease, dental cavities and more. But a new study published in Frontiers in Public Health suggests that sipping on sugary beverages could actually be worse for our health than consuming other forms of added sugar.

How Was the Study Conducted and What Did It Find?

Data has already established that consumption of sugar-sweetened beverages—think soda, fruit drinks and sweet tea made with real sugar—is linked to negative health outcomes. Still, whether drinking sugar-sweetened beverages has the same or similar effect on health outcomes when compared with other sources of added sugar has not been established. 

To determine the link between added sugar intake from three categories of sugar-sweetened foods and beverages and risk of seven cardiovascular diseases, researchers evaluated diet and lifestyle data from 69,705 Swedish adults between the ages of 45 and 83 years old over 22 years. The three food and drink categories included:

• Sugar-sweetened drinks, including all sweetened sodas and fruit drinks but not pure fruit juices
• Treats, like pastries, ice cream, chocolate and sweets
• Toppings, such as table sugar, honey, jams and marmalades

After analyzing the relationships between consuming certain sugar-sweetened foods or drinks and incidence of heart-health outcomes, including ischemic stroke, heart failure and aortic stenosis, researchers determined that there is a relationship between consuming added sugars from any source and ischemic stroke and abdominal aortic aneurysm. 

When it came to evaluating the relationship between consuming sugar-sweetened drinks specifically and health outcomes, the researchers showed that greater consumption was linked to greater incidence of some cardiac issues. 

Specifically, researchers found that drinking more than eight servings of sugar-sweetened beverages per week was associated with a: 

• 19% higher risk of ischemic stroke
• 18% higher risk of heart failure
• 11% higher risk of atrial fibrillation
• 31% higher risk of abdominal aortic aneurysm

Interestingly, the researchers noted that a low intake of treats was associated with a higher risk of all the studied outcomes. Consuming fewer sugary “toppings” (table sugar, honey, jams, and marmalades) was linked to greater incidence of heart failure and aortic stenosis.

What Does This Mean?

Sugary drinks can be a significant contributor of added sugars in our diets. One regular soda contains around 39 grams of added sugar, which is more than 80% of the daily intake recommended by the American Heart Association. And this study highlights that sugar-sweetened beverages may be significant culprits associated with an increased risk of cardiovascular disease.

The authors share possible explanations of the differences in associations between sweetened beverages and treats and toppings, which include the fact that liquid calories tend to provide lower satiety compared to solid foods. This may result in individuals not compensating by reducing their caloric intake, which may contribute to weight gain and obesity. And having obesity is a well-established risk factor for cardiovascular disease.

When it comes to the treats and toppings, the authors note that these findings require further investigation and interpretation. They speculate that because treats and toppings are typically not consumed in isolation, people who eat them may be eating other nutrient-dense foods at the same time, potentially counteracting the potential negative effects. 

They also highlight the social tradition of “fika” in Sweden, where people gather with friends, family, or colleagues for coffee and pastries. This suggests that the consumption of treats could be a regular part of many individuals’ daily routines, without necessarily reflecting poor overall dietary or lifestyle patterns. Instead, it may serve as a marker of social interaction and community engagement, which may have positive effects on overall health.

How Does This Apply to Real Life?

To limit your consumption of sugar-sweetened beverages and promote heart health, consider the following tips:

1. Read Labels. Pay close attention to the ingredient list and nutrition facts label. Look for keywords like “sugar,” “syrup” or “sweetener.” Opt for beverages with little to no added sugars.
2. Choose water or unsweetened drinks. Make water your go-to beverage. It’s refreshing, hydrating and has zero added sugar. If you prefer flavored options, choose unsweetened varieties like flavored sparkling water or herbal teas.
3. Opt for 100% fruit juice: If you crave fruity flavors, choose 100% fruit juice without added sugars. These juices provide essential nutrients and antioxidants, though it’s important to consume them in moderation due to their natural sugar content.
4. Explore lower-sugar sodas. Look for lower-sugar sodas that contain added nutrients or beneficial ingredients, such as those with added fiber or probiotics. These alternatives can provide a flavorful experience while reducing your sugar intake.
5. Try homemade refreshments. Get creative in the kitchen and make your own refreshing beverages. Infuse water with fruits, herbs or cucumber slices to add a burst of flavor without the sugar.

The Bottom Line

The link between consuming added sugar and cardiovascular diseases (CVDs) can vary depending on the specific disease and the source of the added sugar. So, not only is the quantity of added sugar important to consider, but also the type and source of added sugar may play a vital role in developing such conditions. Sugar-sweetened beverages have the strongest link to heart health concerns, suggesting that there may be a significant benefit to limiting or avoiding these beverages.

The good news is that there are some delicious options out there for folks who want to find lower-sugar or zero-sugar drinks they’ll love. At home, try favorites like our No-Added-Sugar Margarita or Hibiscus-Pomegranate Iced Tea—we promise they’re just as refreshing as they look.