What Drinks Cause High Triglycerides? Sugary Beverages and Alcohol Explained

October 31, 2025 •

4 min read

According to a 2020 review, people who regularly consumed sugar-sweetened beverages were over 50% more likely to have high triglycerides than non-consumers. Understanding what drinks cause high triglycerides is a crucial step toward improving your cardiovascular health and overall well-being.

Quick Summary

Excessive consumption of sugar-sweetened beverages, alcoholic drinks, and unfiltered coffee can contribute to high triglyceride levels by providing extra calories and sugars that the body converts to fat.

Key Points

Sugary Beverages are Major Contributors: Drinks high in added sugar, such as soda, fruit juice, and sweetened coffee, are a leading cause of high triglycerides by supplying excess calories converted to fat.
Alcohol is a Significant Factor: Consuming alcohol, especially in excess, forces the liver to convert its calories into triglycerides, directly increasing blood fat levels.
Fructose is a Primary Culprit: High-fructose corn syrup, prevalent in many sweetened drinks, is a major driver of fat synthesis in the liver when consumed in excess.
Coffee Type Matters: Unfiltered coffee contains compounds that can raise blood triglycerides, while filtered coffee does not have this effect, though sugary additions should still be avoided.
Water is the Best Alternative: Replacing sugary drinks with plain or infused water is one of the most effective and simplest ways to lower your triglyceride intake and improve heart health.
Manage Overall Caloric Intake: The body converts unused calories from any source into triglycerides, so managing overall caloric consumption is crucial, regardless of the beverage.

The Core Culprits: How Sugars and Alcohol Raise Triglycerides

Triglycerides are a type of fat found in your blood. When you eat, your body converts any calories it doesn't need for immediate energy into triglycerides, which are then stored in your fat cells. If you regularly consume more calories than you burn, particularly from sugars and refined carbohydrates, your triglyceride levels can become elevated. The following beverages are major contributors to this process.

Sugar-Sweetened Drinks

This category represents one of the most significant dietary factors linked to high triglycerides. The issue lies with the excessive amounts of added sugar, often in the form of high-fructose corn syrup, that these drinks contain. The liver's ability to process large quantities of fructose is a primary driver of fat production. Once the liver's glycogen stores are full, it converts the excess sugar into fatty acids, which are then synthesized into triglycerides.

Common sugary drinks include:

Soda and energy drinks: These are packed with sugar and offer no nutritional benefits.
Fruit juice: Despite its "healthy" reputation, most fruit juice lacks the fiber of whole fruit and contains a concentrated dose of sugar that can spike triglyceride levels.
Sweetened coffee and tea: Syrupy coffee concoctions, sweet iced tea, and other sweetened beverages add unnecessary sugar and calories.
Flavored water: While seemingly innocuous, many flavored waters contain added sugars that contribute to the problem.

Alcoholic Beverages

Alcohol consumption, even in moderate amounts, can significantly increase triglyceride levels. All types of alcohol—beer, wine, and spirits—contain calories and sugar that the liver processes. The liver converts these excess calories into triglycerides, potentially leading to fatty liver disease in severe cases. For individuals already dealing with hypertriglyceridemia, alcohol can have an especially potent effect. Excessive alcohol intake also increases the production of VLDL (very-low-density lipoprotein), which transports triglycerides through the bloodstream.

The Surprising Link: Coffee Preparation

While coffee has potential health benefits, the way it's prepared can impact your triglyceride levels. Unfiltered coffee, such as that made in a French press or Turkish coffee pot, contains diterpenes (cafestol and kahweol) that can raise cholesterol and triglycerides. Filtered coffee, by contrast, removes these compounds. The addition of sugar, syrups, and high-fat creamers to your coffee further exacerbates its effect on blood fat levels.

Comparison of Beverage Impact on Triglycerides


Beverage Type	Primary Mechanism	Overall Impact	Recommendation
Sugary Drinks	High added sugar and fructose load converted to fat in the liver.	High: Spikes blood sugar and promotes fat storage.	Avoid or severely limit consumption.
Alcoholic Drinks	Excessive calories and sugar converted to triglycerides by the liver.	High: Potent effect, especially with heavy drinking.	Limit or avoid, especially with high triglycerides.
Unfiltered Coffee	Diterpenes (cafestol, kahweol) raise blood lipids.	Moderate to High: Effect varies by quantity and existing health.	Choose filtered varieties, use low-fat additions.
Filtered Coffee	Minimal direct impact from the coffee itself.	Low: Safe when consumed in moderation and without sugary additions.	Enjoy in moderation.
Fruit Juice	Concentrated natural sugars without fiber.	High: Similar effect to soda due to sugar load.	Opt for whole fruits instead of juice.
Water	Hydration without calories, sugar, or fat.	None: Excellent choice for hydration.	Best daily beverage choice.

Making Healthy Swaps for Lower Triglycerides

To lower your triglyceride levels, focus on making conscious, healthier beverage choices. Replacing high-calorie, sugary drinks with smarter alternatives is a powerful strategy. Here are some options:

Infused Water: Add slices of lemon, lime, cucumber, or berries to plain water for flavor without the sugar.
Herbal Tea: Brew unsweetened herbal teas, such as chamomile or peppermint, for a soothing, calorie-free drink.
Black Coffee (Filtered) and Tea: Enjoy these in moderation without sugar or heavy cream. For a flavor boost, try a sprinkle of cinnamon or nutmeg.
Vegetable Juice: When properly portioned, this can be a good source of vitamins, but be mindful of store-bought versions that may contain added sodium.
Unsweetened Dairy or Plant-Based Milk: These can be good alternatives to sugary drinks, offering calcium and other nutrients.

Conclusion: Making Informed Choices for Your Heart

Managing high triglycerides is a critical component of preventing cardiovascular disease. By being aware of which drinks cause high triglycerides—primarily sugar-sweetened and alcoholic beverages, along with certain types of unfiltered coffee—you can make informed decisions to protect your heart. Lifestyle changes like regular exercise, a balanced diet, and making smart beverage swaps are all effective tools for maintaining healthy blood fat levels. For more information on managing triglycerides, consult resources like the American Heart Association on dietary recommendations.

American Heart Association - Fish and Omega-3 Fatty Acids

Frequently Asked Questions

Artificial sweeteners themselves do not directly cause high triglycerides in the same way sugar does, as they contain no calories. However, some studies suggest complex links, and the best option for managing blood fat is generally plain water or unsweetened beverages.

Sugary drinks cause high triglycerides because the liver converts excess sugar, especially fructose, into fatty acids through a process called de novo lipogenesis. These fatty acids are then synthesized into triglycerides.

Yes, for triglyceride levels, fruit juice can be as problematic as soda. It is essentially concentrated fruit sugar without the fiber found in whole fruit, leading to a rapid blood sugar spike that the liver converts into fat.

Yes, even moderate alcohol intake can increase triglyceride levels, and its effect is more potent in people with pre-existing hypertriglyceridemia. Experts advise limiting or avoiding alcohol to help control levels.

Filtered coffee, such as that made in a drip machine or with a paper filter, is the safest option. The filter removes diterpenes that can raise triglycerides. Always avoid sugary additions and heavy cream.

Drinks rich in omega-3 fatty acids, like some fortified drinks, can help lower triglycerides. Herbal teas, green tea, and simply drinking more water can also be beneficial as part of an overall healthy diet.

Significant lifestyle changes, such as eliminating sugary drinks and alcohol, can lead to a noticeable decrease in triglyceride levels relatively quickly, often within a few weeks to months. The timeframe depends on overall dietary habits and exercise.