The undisputed king of unhealthy beverages
When it comes to the question of what is the unhealthiest drink, sugary soft drinks, or sodas, are often considered the top contenders. A typical 12-ounce can of cola contains about 39 grams of sugar, which is over 9 teaspoons, and contains zero nutritional value. The sweet flavor often comes from high-fructose corn syrup, a key factor driving obesity and related chronic diseases. This concentrated form of fructose is primarily processed by the liver, which can lead to increased fat production and insulin resistance over time. Regular consumption of these beverages has been strongly linked to weight gain, type 2 diabetes, heart disease, and dental decay due to their high sugar and acidic content.
The risky rise of energy and sports drinks
Energy drinks and, to a lesser extent, sports drinks present their own set of health concerns. While a 12-ounce can of cola has a high sugar content, many energy drinks pack even more sugar and a cocktail of other stimulants and additives.
- High caffeine content: Many energy drinks contain dangerously high levels of caffeine, sometimes equivalent to several cups of coffee in a single can. This can lead to increased blood pressure, anxiety, sleep disruption, and abnormal heart rhythms. The combination of large doses of caffeine and sugar can be particularly stressful on the cardiovascular system.
- Additional stimulants: Beyond caffeine, energy drinks often include ingredients like guarana, B vitamins, and ginseng, which can amplify the stimulant effects. The supplement industry is largely unregulated, so the long-term health effects of these combinations are not fully known.
- Unnecessary for most: While sports drinks are marketed to athletes for intense workouts, they are merely another source of sugar and calories for the average person. Rehydration with plain water is sufficient for most individuals and avoids the added sugar.
Deceptive dangers: The hidden sugars
Some beverages appear healthier but are just as problematic due to their high sugar content. These include bottled iced teas, many commercial smoothies, and fruit juice cocktails.
- Fruit juice cocktails: Not to be confused with 100% fruit juice, these drinks are essentially sugar water with flavorings. They contain added sugar, and even 100% fruit juice lacks the fiber of whole fruit, leading to rapid blood sugar spikes.
- Bottled iced tea: Commercially prepared iced teas often contain the same amount of added sugar as a can of soda. Brewing your own unsweetened tea at home is a much healthier option.
- Artificially sweetened drinks: Diet sodas, while calorie-free, are not a harmless alternative. Research suggests artificial sweeteners can negatively affect the gut microbiome and are still linked to health issues like metabolic syndrome and tooth enamel erosion, although more research is needed.
Fast-food nightmares: Shakes and coffee drinks
Fast-food outlets and coffee shops are notorious for serving beverages that are essentially liquid desserts in disguise. Some of these drinks can contain more calories and sugar than an entire meal, especially the larger sizes. For example, some large fast-food milkshakes can contain nearly 900 calories and over 80 grams of sugar, exceeding recommended daily sugar limits in a single item. Flavored and blended coffee drinks often combine high levels of sugar from syrups with fat from creams, leading to a massive intake of empty calories that can drive weight gain and insulin resistance.
Comparison of unhealthy drinks
| Drink Type | Primary Unhealthy Components | Example Sugar Content (per 12oz) | Primary Health Risks |
|---|---|---|---|
| Sugary Soft Drinks | High-fructose corn syrup, added sugar | ~39-46 grams (up to 11 tsp) | Weight gain, obesity, type 2 diabetes, dental decay |
| Energy Drinks | High sugar, high caffeine, stimulants | ~27-41 grams | Anxiety, insomnia, heart palpitations, high blood pressure |
| Fast-Food Milkshakes | Excessive sugar, saturated fat, high calories | Varies widely (often >80g in larger sizes) | Obesity, insulin resistance, high triglycerides |
| Fruit Juice Cocktails | Added sugar, lack of fiber | ~40 grams | Rapid blood sugar spikes, weight gain |
| Diet Sodas | Artificial sweeteners, phosphoric acid | 0 grams | Gut microbiome disruption, tooth enamel erosion, potential diabetes link |
Healthier beverage alternatives
- Water: The best choice for hydration, with zero calories or added sugar.
- Fruit-infused water: Add flavor to plain water with slices of lemon, cucumber, or berries without the sugar.
- Unsweetened tea or coffee: These offer antioxidants and other health benefits without the calorie and sugar load of flavored varieties.
- Low-fat or skim milk: A good source of calcium, vitamin D, and protein. For adults, it's a better alternative than whole milk or sugary shakes.
- Kombucha: A fermented tea that can support gut health due to probiotics, but check labels for added sugar.
Conclusion
Ultimately, the unhealthiest drinks share a common theme: they deliver a high concentration of calories and sugar with minimal to no nutritional benefit. These liquid sugar bombs are particularly problematic because they don't trigger the same feelings of fullness as solid food, making it easy to consume an excess of empty calories. By making conscious choices to limit or avoid these beverages and prioritize water and other healthier options, you can significantly improve your long-term health and well-being. Focusing on whole, unprocessed foods and mindful drinking is the key to maintaining a healthier diet.
Center for Science in the Public Interest: How many calories are in McDonald's & other milkshakes?
