Is Soda the Worst Drink for You? The Truth About Sugary and Diet Drinks

January 9, 2026 •

4 min read

According to a 2019 study published in JAMA Internal Medicine, drinking just two glasses of soda per day was associated with a 17% increased risk of premature death. But with so many other unhealthy beverages on the market, is soda the worst drink for you?

Quick Summary

This article examines the serious health risks associated with both sugar-sweetened and artificially sweetened sodas. It provides a detailed comparison of soda versus other popular beverages and offers guidance on healthier alternatives to improve overall well-being.

Key Points

High Sugar Content: Regular soda is packed with excessive added sugar, contributing to weight gain, type 2 diabetes, and fatty liver disease.
Diet Soda Isn't a Safe Alternative: Artificially sweetened diet sodas are linked to gut microbiome disruption and may not lower the risk of diabetes and metabolic syndrome.
Dental Erosion is a Major Risk: Both sugary and diet sodas are highly acidic, which erodes tooth enamel and leads to cavities and decay.
Cardiovascular Damage: High sugar intake from soda increases the risk of heart disease by raising blood pressure and blood triglycerides.
Energy Drinks Can Be Worse: Many energy drinks contain even higher levels of sugar and caffeine than soda, posing greater risks for heart health and sleep.
Healthier Alternatives Exist: Better options include water, infused sparkling water, unsweetened teas, and kombucha.

The Health Consequences of Sugary Soda

Excessive consumption of sugar-sweetened beverages (SSBs) like soda is widely linked to numerous adverse health outcomes. The high levels of added sugar, particularly high-fructose corn syrup, flood the body with more glucose than it can process at once. This excess sugar is then converted into fat by the liver, contributing significantly to health issues.

The Impact on Metabolic Health

One of the most severe consequences of regular soda intake is its effect on metabolic function. The constant influx of sugar can lead to insulin resistance, a precursor to metabolic syndrome and type 2 diabetes. Research has found that those who regularly drink sugary beverages have a significantly higher chance of developing type 2 diabetes. The quick sugar rush followed by a crash also affects appetite hormones, leading to increased hunger and cravings for more sugary foods.

Damage to the Liver and Heart

The high fructose content in soda puts a major strain on the liver. The liver is the only organ that can metabolize fructose in significant amounts, and too much of it can lead to non-alcoholic fatty liver disease (NAFLD). Furthermore, sugary drinks are directly associated with an increased risk of heart disease by raising blood pressure, increasing triglycerides, and promoting inflammation.

Dental and Bone Health

The sugary, acidic nature of soda is a disaster for oral health. The combination of sugar and acids erodes tooth enamel, leading to decay and cavities. Beyond the mouth, phosphoric acid found in many colas can disrupt the body's calcium-to-phosphorus balance, potentially weakening bones and increasing the risk of osteoporosis, especially in women.

The Problem with Diet Soda

Many people switch to diet soda believing it is a healthier choice. However, the evidence suggests that artificially sweetened beverages are not a simple solution and may carry their own set of risks. Artificial sweeteners, such as aspartame and sucralose, can disrupt the gut microbiome, which is vital for overall health. Some studies even suggest that diet soda can confuse the body's metabolic processes, potentially contributing to weight gain and increasing the risk of metabolic syndrome and type 2 diabetes, similar to their sugary counterparts. The high acidity remains a problem, causing the same enamel erosion as regular soda.

Comparison: Soda vs. Other Unhealthy Drinks

Is soda truly the worst, or are other beverages equally or more harmful? The answer is nuanced, as many popular drinks also pose significant health risks. This table compares the primary dangers of soda with other poor beverage choices.


Feature	Regular Soda	Diet Soda	Energy Drinks	Bottled Iced Teas	Fruit Juice Drinks
Primary Concern	Excessive sugar, calories	Artificial sweeteners, gut health	High caffeine, stimulants, sugar	High sugar, artificial additives	Concentrated sugar, lack of fiber
Cardiovascular Risk	High (blood pressure, triglycerides)	Potential link (mixed evidence)	High (palpitations, blood pressure)	High (due to added sugar)	High (blood sugar spikes)
Metabolic Risk	High (obesity, T2 diabetes)	Potential link (mixed evidence)	High (insulin spikes, weight gain)	High (obesity, T2 diabetes)	High (insulin spikes, obesity)
Dental Health	High acidity, sugar erosion	High acidity, enamel erosion	High acidity, sugar erosion	High acidity, sugar erosion	High acidity, sugar erosion
Organ Impact	Liver (fatty liver), kidneys	Gut microbiome, kidneys	Heart, kidneys, brain	Liver (like sugary soda)	Liver (concentrated fructose)
Potential for Addiction	Moderate (caffeine, sugar)	Moderate (artificial sweeteners)	High (high caffeine, stimulants)	High (sugar)	High (sugar)

Healthier Alternatives to Soda

Making the switch from soda doesn't have to mean sacrificing flavor. There are numerous delicious and healthy alternatives available:

Sparkling Water: For those who enjoy the fizz, sparkling water is a fantastic choice. Brands like Spindrift offer options with a splash of real fruit juice for flavor without excessive sugar.
Infused Water: Add slices of fruit (lemon, cucumber, berries) or herbs (mint, basil) to plain water for a natural, refreshing flavor boost.
Unsweetened Tea (Iced or Hot): Brew your own iced tea and control the sweetness, or drink it unsweetened. Herbal and green teas offer additional health benefits, including antioxidants.
Kombucha: This fermented tea offers probiotics that are good for gut health. While it does contain some sugar, it is often significantly less than soda.
Prebiotic Sodas: New beverage companies offer drinks that mimic the soda experience using prebiotics and botanicals for gut health, with minimal sugar.
Matcha Tea: A great alternative to energy drinks, matcha provides a more stable, sustained energy boost without the jittery side effects associated with high-caffeine and high-sugar options.

Conclusion: So, Is Soda the Worst?

While it is difficult to definitively label one drink as the "worst" given the array of unhealthy beverages, soda is undeniably one of the most detrimental to regular health. Its combination of high added sugar (in regular soda), artificial additives (in diet soda), and corrosive acidity creates a perfect storm of health problems, from obesity and diabetes to heart and kidney disease. For many people, sugary beverages provide a top source of empty calories and added sugars in their diet. The liquid nature of soda means it doesn't provide the same feeling of fullness as solid food, making it easy to overconsume calories without realizing it. Ultimately, the consistent and widespread evidence against regular soda consumption places it among the top contenders for the worst drink for overall health. Replacing soda with healthier, hydrating alternatives like water, herbal teas, or sparkling water is one of the most impactful steps a person can take for their long-term well-being. For further information on the risks of sugary drinks, you can visit the Harvard T.H. Chan School of Public Health Nutrition Source.

Frequently Asked Questions

Not necessarily. While diet soda lacks the high sugar content of regular soda, studies show that artificial sweeteners can disrupt the gut microbiome and are still linked to an increased risk of metabolic dysfunction, including type 2 diabetes. The high acidity also causes the same tooth enamel erosion as sugary soda.

Immediately after drinking soda, your blood sugar can spike rapidly, leading to a quick energy boost followed by a crash. High carbonation can cause gastric irritation and discomfort for those with sensitive digestive systems. In the short term, the high acidity can also damage tooth enamel.

Yes. Numerous studies consistently link increased soda consumption with weight gain. Liquid calories from soda don't provide the same feeling of fullness as solid food, leading people to consume more calories overall.

Some drinks, such as highly-sweetened energy drinks and bottled iced teas loaded with sugar, can be equally or even more harmful due to excessive caffeine, stimulants, and sugar content. Fancy coffee drinks and 'juice cocktails' are also often worse due to high sugar and saturated fat combinations.

The phosphoric acid in many sodas can interfere with calcium absorption, leading to a decrease in bone density over time. This can increase the risk of osteoporosis and fractures, particularly in post-menopausal women.

Quitting soda can lead to several positive changes, including potential weight loss, improved dental health, more stable energy levels, and reduced sugar cravings. Many people find their palate adjusts, and healthier drinks taste better over time.

Healthy replacements for soda include plain water, fruit-infused water, unsweetened sparkling water, homemade unsweetened iced tea, kombucha, and prebiotic sodas. These options provide flavor and carbonation without the negative health effects of high sugar or artificial sweeteners.