Is it unhealthy to drink carbonated drinks? What you need to know about fizz and your health

October 26, 2025 •

4 min read

According to the CDC, most Americans consume excessive amounts of added sugars, primarily from sugary beverages. This raises a critical question: is it unhealthy to drink carbonated drinks, or is it the added ingredients that pose the real risk? The answer is nuanced, depending heavily on the type and frequency of consumption.

Quick Summary

Different carbonated drinks have varied health impacts. Sugary sodas contribute to chronic diseases, while diet versions have been linked to metabolic issues. Plain sparkling water is generally safe, but acidity can pose a risk to teeth over time.

Key Points

Sugary drinks are the most damaging: High sugar content leads to weight gain, insulin resistance, type 2 diabetes, fatty liver disease, and severe dental erosion.
Diet sodas are not a safe alternative: Artificial sweeteners can potentially disrupt metabolic signals and alter the gut microbiome, with links to metabolic syndrome and heart issues.
Plain sparkling water is generally safe: Unsweetened carbonated water is a healthy, hydrating alternative to sugary beverages, though its mild acidity warrants mindful consumption to protect tooth enamel.
Acidity is a key concern for dental health: The acids (citric, carbonic, phosphoric) in all carbonated drinks can erode tooth enamel. Sugary drinks are the worst, but even plain fizzy water poses a minor risk with frequent sipping.
Cola may negatively impact bone health: Phosphoric acid found in colas, combined with the displacement of calcium-rich drinks, has been linked to lower bone mineral density, particularly in women.
Moderation is essential for all types: Even healthier options like sparkling water should be consumed mindfully, and sugary or diet sodas are best enjoyed infrequently as an occasional treat.

The Health Toll of Sugary Carbonated Drinks

Sugary carbonated beverages, such as classic colas and many fruit-flavored sodas, are loaded with high-fructose corn syrup or sucrose. The health implications of these so-called “empty calories” are well-documented and far-reaching.

Weight Gain and Metabolic Consequences

Liquid Calories Don't Satisfy: Unlike calories from solid food, liquid sugar does not trigger the same sense of fullness. This can lead to consuming more total calories throughout the day, contributing significantly to weight gain and obesity.
Sugar Spikes and Insulin Resistance: The rapid absorption of added sugars causes a sharp spike in blood glucose levels, prompting a surge of insulin. Chronic consumption can lead to insulin resistance, a key precursor to type 2 diabetes and metabolic syndrome.
Fatty Liver Disease: When the liver is overloaded with fructose from sugary drinks, it converts the excess sugar into fat. Over time, this can result in non-alcoholic fatty liver disease (NAFLD).

The Mixed Bag of Diet and Sugar-Free Carbonated Drinks

Marketed as healthier alternatives, diet sodas use artificial sweeteners like aspartame and sucralose. However, research has uncovered potential downsides to these sugar substitutes.

Artificial Sweeteners and Metabolic Confusion

Disrupted Hunger Signals: The intense sweetness of artificial sweeteners can confuse the body's metabolic response. Some research suggests this may increase cravings for sweet, high-calorie foods, potentially leading to weight gain.
Altered Gut Microbiome: Studies indicate that artificial sweeteners may negatively affect the balance of bacteria in the gut microbiome. A disrupted microbiome has been linked to insulin resistance and poor blood sugar control.
Heart Health Concerns: Some observational studies have linked daily diet soda consumption with an increased risk of cardiovascular problems, including atrial fibrillation and high blood pressure.

Plain Carbonated Water: The Hydration-Friendly Fizz

Plain carbonated water, infused only with carbon dioxide, is a far healthier option and provides hydration similar to still water. However, it isn't completely without risk for certain individuals.

Potential Issues with Plain Carbonation

Dental Erosion: While significantly less damaging than sugary or diet sodas, plain carbonated water is still mildly acidic. Frequent, prolonged sipping can cause minor enamel erosion over time, though saliva helps to neutralize the effect.
Digestive Discomfort: The dissolved carbon dioxide gas can cause bloating, gas, and stomach irritation in some individuals, particularly those with sensitive stomachs or conditions like gastroesophageal reflux disease (GERD).

Carbonated Drinks and Systemic Health

Beyond the immediate caloric and dental impacts, frequent consumption of certain carbonated drinks can have broader effects on the body.

Bone Health and Kidney Function

Some carbonated beverages, particularly colas containing phosphoric acid, have been associated with lower bone mineral density in women. This effect is often linked to the displacement of calcium-rich drinks like milk, rather than a direct impact of carbonation itself. Excessive intake of cola has also been linked to an increased risk of chronic kidney disease.

Gut Health and Appetite

Certain carbonated beverages, especially those with high fructose corn syrup, may contribute to poor gut health and inflammation. Animal and some human studies suggest carbonated beverages can stimulate the release of the hunger hormone ghrelin, potentially increasing food intake.

Comparing Carbonated Beverage Types


Feature	Sugary Soda (e.g., Cola)	Diet Soda	Plain Sparkling Water
Nutritional Value	None (empty calories)	None	None (just water and gas)
Added Sugars	Very high (typically high-fructose corn syrup)	No	No
Artificial Sweeteners	No	Yes (e.g., aspartame)	No
Dental Health Impact	High risk of enamel erosion and decay	Moderate risk of enamel erosion	Minimal to low risk of erosion
Weight Gain Risk	High, linked to weight gain and obesity	Potential link, inconsistent results	Minimal to no risk
Metabolic Impact	Can cause insulin spikes and resistance	Some link to insulin resistance, metabolic syndrome	No impact
Gut Health	Can contribute to poor gut health	May alter gut microbiome	Generally beneficial for digestion

Healthier Alternatives to Carbonated Drinks

Infused Still Water: Add fresh fruit, herbs, or cucumber slices to plain water for a flavorful, healthy alternative.
Unsweetened Iced Tea: Brew your own tea and chill it for a refreshing, calorie-free drink with antioxidants.
Kombucha: This fermented tea is slightly fizzy and contains probiotics beneficial for gut health, but check the label for added sugars.
Homemade Smoothies: Blend fruits and vegetables for a nutrient-rich drink that provides fiber and essential vitamins.
Plain Seltzer with a Splash of Juice: For those who enjoy the fizz, a small amount of 100% fruit juice can add flavor without excess sugar.

Conclusion: Making Smarter Choices

Is it unhealthy to drink carbonated drinks? Yes, particularly for sugary and diet versions, which carry significant risks for metabolic disease, weight gain, and dental damage. Plain carbonated water is a much safer option, but moderation is still advised to protect dental enamel. Ultimately, the healthiest choice for hydration remains regular water, but by understanding the nuances of different carbonated beverages, you can make more informed decisions for your long-term health. For more detailed information on nutrition and health, consider consulting resources from the National Institutes of Health.

Frequently Asked Questions

While the acidity from carbonation can cause minor dental erosion over time, the primary health risks associated with carbonated soft drinks, including weight gain and diabetes, are overwhelmingly due to the high sugar content.

Diet sodas are not necessarily a healthy alternative. While they contain no sugar, artificial sweeteners have been linked to potential metabolic confusion, alterations in gut bacteria, and increased cravings for sweets.

Plain carbonated water does not appear to harm bones. However, some colas containing phosphoric acid have been linked to lower bone density, particularly in women, often because they replace calcium-rich drinks in the diet.

Plain sparkling water is simply water infused with carbon dioxide. Seltzer is also just carbonated water with no additives. Club soda contains added minerals like sodium bicarbonate and potassium sulfate for flavor. The health effects depend largely on any additional ingredients like sugar or sweeteners.

Both sugary and diet carbonated drinks are highly acidic and can erode tooth enamel. Sugary versions are worse because the sugar also fuels bacteria that produce decay-causing acids. Plain sparkling water is much less erosive but still poses a minor risk.

Yes, sugary carbonated drinks are a significant contributor to weight gain and obesity due to their high calorie content from sugar that doesn't promote fullness. Some research also links diet soda consumption to weight gain and higher BMI, possibly by disrupting appetite signals.

For most people, plain sparkling water is harmless and can aid digestion. However, the carbon dioxide bubbles can cause bloating, gas, and potential heartburn in individuals with sensitive stomachs or conditions like GERD.