From the Guidelines
Limiting or avoiding carbonated soft drinks is crucial for maintaining a healthy cardiometabolic profile and reducing the risk of chronic diseases, including cardiovascular disease, diabetes, and kidney disease. The consumption of sugar-sweetened beverages, such as soda, has been consistently associated with an increased risk of CVD events and chronic conditions, as highlighted in the 2023 AHA/ACC/ACCP/ASPC/NLA/PCNA guideline for the management of patients with chronic coronary disease 1.
Key points to consider when evaluating the effects of carbonated soft drinks on health include:
- High sugar content, typically 7-10 teaspoons per 12-ounce can, contributing to weight gain, obesity, and increased risk of type 2 diabetes
- Phosphoric acid in many sodas can weaken tooth enamel, leading to dental erosion and cavities
- Caffeine in sodas can cause increased heart rate, anxiety, sleep disturbances, and potential dependency
- Lack of nutritional value, providing "empty calories" without beneficial nutrients
- Potential negative impact on gut bacteria and increased cravings for sweet foods, even with diet sodas containing artificial sweeteners
The World Health Organization recommends limiting free sugars to less than 5% to 10% of daily caloric intake, and the Dietary Guidelines for Americans recommends less than 10% 1. However, the most recent and highest-quality study, the 2023 AHA/ACC/ACCP/ASPC/NLA/PCNA guideline, emphasizes minimizing intake of simple carbohydrates and refined grains to support a healthier cardiometabolic profile 1.
For better health, consider replacing sodas with:
- Water
- Unsweetened tea
- Sparkling water with a splash of fruit juice If you currently consume multiple sodas daily, gradually reduce your intake rather than quitting cold turkey to minimize withdrawal symptoms like headaches from caffeine dependency.
From the Research
Health Effects of Carbonated Soft Drinks
The consumption of carbonated soft drinks, also known as soda, has been associated with various negative health effects. Some of the key findings include:
- High consumption of soft drinks is associated with oral and general diseases, such as obesity, dental erosion, diabetes, hypertension, and mental health issues 2
- Diet soda consumption has been linked to an increased risk of incident end-stage renal disease, with higher consumption levels corresponding to higher risk 3
- Soda consumption is also associated with an increased risk of overweight and obesity, with adults who drink soda occasionally being 15% more likely to be overweight or obese, and those who drink one or more sodas per day being 27% more likely to be overweight or obese 4
Diet Quality and Soda Consumption
Research has also examined the relationship between soda consumption and overall diet quality. Key findings include:
- Regular soda drinkers tend to have lower diet quality than diet soda drinkers, particularly among overweight and obese individuals 5
- Non-soda drinkers tend to have higher diet quality compared to diet soda drinkers, particularly among normal weight and obese individuals 5
Additional Health Risks
Excessive consumption of artificially sweetened beverages, such as diet soda, has been linked to a range of additional health risks, including:
- Mental health burden, delays in child neurodevelopment, and cardiac remodeling 6
- Worsening retinopathy in diabetics, incidental end-stage renal disease, and non-Hodgkin's lymphoma and multiple myeloma in men 6
- Rheumatoid arthritis in women, hip fractures, dental erosion, and increases in breath alcohol concentration when used in alcoholic beverages 6
- Accelerated cell aging 6