Is Soda Worse for You Than Candy? A Detailed Comparison

October 24, 2025 •

4 min read

According to a study co-authored by researchers from Brigham Young University, drinking sugary beverages like soda may be more harmful to your health than eating sugary foods like candy. This difference lies in how your body processes liquid versus solid sugar, directly addressing the question: is soda worse for you than candy?

Quick Summary

This article breaks down the health impacts of soda versus candy, focusing on metabolic differences, dental health, and long-term disease risks. An in-depth look at how the body processes liquid versus solid sugar reveals why one might pose a greater threat to your health than the other.

Key Points

Liquid vs. Solid Sugar: Your body processes the liquid sugar in soda much faster than the solid sugar in candy, leading to more rapid and intense insulin spikes.
Higher Disease Risk: Studies suggest that sugary beverages like soda are more strongly linked to type 2 diabetes and cardiovascular disease than sugary foods.
Liver Strain: The fast absorption of liquid sugar can overwhelm the liver, forcing it to convert excess fructose into fat, which increases the risk of non-alcoholic fatty liver disease.
Enhanced Dental Damage: Soda's high acidity, combined with its sugar content, creates a corrosive environment that erodes tooth enamel more broadly than most candies.
Empty Calories & Overconsumption: Soda provides a large dose of calories with no satiety, making it easier to overconsume calories without feeling full compared to eating candy.
Not a Free Pass for Candy: While soda may be metabolically worse, candy is still an unhealthy choice high in sugar and calories with negative health impacts.

Liquid Sugar vs. Solid Sugar: A Metabolic Breakdown

While both soda and candy are sources of added sugar with minimal nutritional value, the delivery method of that sugar has a significant impact on your body. The core difference lies in how quickly the sugar is absorbed and processed by the liver.

The Rapid Absorption of Liquid Sugar

When you drink a soda, the liquid sugar—often high-fructose corn syrup—is absorbed into your bloodstream with exceptional speed. Because there is no solid food or fiber to slow down the process, this large, concentrated dose of sugar hits the liver in a short amount of time. This rapid absorption can overwhelm the liver's ability to process it efficiently, leading to several negative metabolic consequences.

Insulin Spike: The quick influx of sugar triggers a massive insulin spike. While a normal insulin response helps regulate blood sugar, a consistently high and rapid response can contribute to insulin resistance over time.
Liver Overload: The liver is forced to convert the excess fructose into fat, increasing liver fat and potentially contributing to non-alcoholic fatty liver disease.
Leptin Resistance: Some research suggests that the fructose in high-fructose corn syrup can interfere with the brain's signaling of leptin, the hormone that makes you feel full. This can lead to reduced satiety and an increased tendency to overeat.

The Slower Digestion of Solid Sugar

In contrast, eating a candy bar involves a slower digestive process. The solid food, even without much fiber, requires more time and effort for your body to break down. This results in a more gradual release of sugar into the bloodstream over hours, rather than minutes. While still not healthy, this slower absorption rate is less taxing on the body's metabolic system.

The Impact on Dental Health

Both soda and candy are detrimental to dental health, but in slightly different ways.

Soda: The combination of sugar and acid in soda creates a highly corrosive environment for teeth. The acid, such as phosphoric and citric acid, softens tooth enamel, while the sugar feeds the bacteria that cause cavities. The liquid nature of soda ensures that this sugary, acidic mixture washes over all surfaces of your teeth, increasing the risk of widespread decay.
Candy: The dental damage from candy often depends on its type. Hard and sticky candies are particularly harmful because they prolong sugar exposure to the teeth. The sugar adheres to tooth surfaces and gets stuck between teeth, providing a long-lasting food source for decay-causing bacteria. However, the effect may be more localized compared to the broad reach of a liquid.

Comparison Table: Soda vs. Candy


Health Aspect	Sugary Soda	Candy	Conclusion
Sugar Absorption	Very rapid due to liquid form.	Slower due to requiring digestion.	Soda's rapid absorption is more metabolically disruptive.
Nutrient Content	None whatsoever.	Minimal, but some types might contain trace amounts (e.g., chocolate).	Neither offers significant nutrition.
Metabolic Impact	Higher risk of rapid insulin spikes, liver fat, and insulin resistance.	Less severe insulin response and liver impact per gram of sugar.	Soda's liquid form poses a higher metabolic risk.
Disease Risk	Consistently linked to higher risk of type 2 diabetes and heart disease.	Also increases risk, but liquid sugar shows a stronger link to diabetes.	Soda appears to carry a higher risk for specific diseases.
Dental Health	High acid and sugar content, widespread exposure.	Varies by type (sticky vs. hard), more localized damage.	Both are harmful, but soda's acid content is a unique danger.
Satiety	Less filling, may reduce feelings of fullness.	Can contribute to some satiety due to solid form.	Soda contributes less to feeling full, encouraging overconsumption.

The Long-Term Consequences

Beyond the immediate metabolic and dental effects, frequent consumption of either soda or candy contributes to long-term health problems. Both are significant contributors to obesity due to their high calorie content and lack of satiety. However, studies consistently suggest a stronger link between sugary drinks and chronic diseases like type 2 diabetes and cardiovascular disease. This may be due to the unique way the body handles liquid sugar, making it more inflammatory and metabolically harmful over time.

The Problem with Liquid Calories

One of the main issues with soda is the lack of satiety it provides. A 12-ounce can of soda can contain as much sugar as a small candy bar, yet it doesn't fill you up. This makes it incredibly easy to consume a large number of empty calories without realizing it, compounding the risk of weight gain and related health issues. The calories from solid food, while unhealthy in candy form, are more likely to be registered by the body, potentially leading to less overall consumption.

Conclusion

While the answer to is soda worse for you than candy isn't a simple 'yes' or 'no' for all situations, current scientific evidence points to soda posing a greater metabolic threat. The rapid absorption of liquid sugar, its unique impact on liver metabolism, and the dual threat of sugar and acid on dental health make it a particularly damaging choice. Both candy and soda should be considered occasional treats, but the ease of overconsumption and specific metabolic risks associated with liquid sugar place soda in a uniquely concerning category. The best approach for long-term health is to minimize intake of both and focus on whole foods with natural, unrefined sugars, fiber, and nutrients. For more information on healthy eating and dietary guidelines, consult the resources provided by authoritative health organizations like the American Heart Association.

Frequently Asked Questions

The primary difference is not the type of sugar itself, but its form. The liquid sugar in soda is absorbed very rapidly by the body, whereas the solid sugar in candy is digested more slowly. Many sodas use high-fructose corn syrup, which can be metabolized differently by the liver than the sucrose common in many candies.

Liquid sugar bypasses the slower digestive processes associated with solid food and fiber, leading to a massive and rapid spike in blood sugar and insulin. This can overwhelm the liver and increase the risk of insulin resistance and fat storage.

Soda is particularly harmful to teeth because of its high acidity, which softens tooth enamel. The liquid washes over all teeth surfaces, combining with sugar to create a widespread threat for decay. Candy can also cause decay, but the damage is often more localized, depending on whether it is hard or sticky.

Diet sodas may reduce the risk of cavities and sugar-related weight gain, but they are not a completely healthy alternative. They can still be highly acidic, contributing to dental erosion. Some studies also suggest artificial sweeteners may confuse the body's metabolic response.

Yes, both can be enjoyed in moderation as part of an overall healthy diet. The key is to limit intake and not consume them regularly. The best strategy is to view them as occasional treats, not dietary staples.

Both can cause weight gain due to high calorie content. However, because soda provides liquid calories that are less satiating, it's easier to consume a large number of extra calories without feeling full, potentially leading to more significant weight gain over time.

No. While all candy is high in added sugar, factors like ingredients and how quickly it is eaten can influence its health impact. For example, hard or sticky candies that linger in the mouth are worse for teeth than those that dissolve quickly. However, all candy should be considered an indulgence.