Why you should avoid eating or drinking too much of candies and soft drinks

December 28, 2025 •

4 min read

According to the World Health Organization, adults and children should reduce their daily intake of free sugars to less than 10% of their total energy intake for improved health outcomes. By understanding why you should avoid eating or drinking too much of candies and soft drinks, you can take control of your dietary choices and prevent serious long-term health issues.

Quick Summary

Excessive consumption of sugary treats and beverages contributes significantly to health problems like weight gain, type 2 diabetes, and tooth decay. High sugar intake can also negatively impact heart health, liver function, and cognitive processes over time.

Key Points

Obesity and Weight Gain: Excessive sugar intake from candies and soft drinks is a primary driver of weight gain and obesity due to high calorie content and poor satiety.
Type 2 Diabetes Risk: High consumption of added sugars, particularly high-fructose corn syrup, can lead to insulin resistance, significantly increasing the risk of developing type 2 diabetes.
Heart Disease: A diet high in sugar is strongly linked to increased risk factors for heart disease, including inflammation, high blood pressure, and elevated triglycerides.
Poor Dental Health: The combination of sugar and acidity in these products feeds oral bacteria and erodes tooth enamel, causing cavities and decay.
Fatty Liver Disease: The liver metabolizes fructose from sugary drinks, and excessive amounts can lead to fat accumulation in the liver, contributing to non-alcoholic fatty liver disease (NAFLD).
Energy and Mood Swings: High sugar intake causes rapid spikes and crashes in blood sugar, leading to fluctuations in energy levels and mood.
Cognitive Decline: Some research suggests a link between high sugar consumption and impaired brain function, potentially increasing the risk of cognitive decline and dementia.

The Hidden Dangers of Excess Sugar Intake

Many of us enjoy a sweet treat or a fizzy drink from time to time, but the chronic, excessive consumption of candies and soft drinks poses significant health risks that extend far beyond a few extra pounds. These items are loaded with added sugars and often contain little to no nutritional value, providing what are often called 'empty calories'. The consequences of a high-sugar diet can have a profound impact on multiple bodily systems, leading to a host of preventable diseases.

Impact on Metabolic and Cardiovascular Health

One of the most immediate and serious effects of high sugar intake is its impact on metabolic health. The body processes sugar differently depending on its form. Candies and soft drinks often contain high-fructose corn syrup, which is metabolized almost exclusively by the liver. When the liver is overloaded with fructose, it converts the excess into fat, which can accumulate over time and contribute to non-alcoholic fatty liver disease (NAFLD). This accumulation of fat can lead to insulin resistance, a key precursor to type 2 diabetes, where the body's cells become less responsive to insulin. Chronic insulin resistance forces the pancreas to work harder, leading to elevated blood sugar levels and, eventually, type 2 diabetes.

Excessive sugar consumption also places a strain on the cardiovascular system. Research has established a strong link between a high-sugar diet and an increased risk of heart disease. Factors contributing to this risk include increased inflammation, high blood pressure, and high triglyceride levels, which are all exacerbated by excess sugar. Studies have shown that individuals who consume significant amounts of sugary beverages face a substantially higher risk of cardiovascular-related mortality.

The Detrimental Effects on Dental and Bone Health

Candies and soft drinks are a recipe for dental disaster. The sugar in these products feeds the harmful bacteria in your mouth, which produce acids as they digest the sugar. This acidic environment erodes tooth enamel, leading to cavities and tooth decay. The acids present in many sodas, like phosphoric and carbonic acid, further intensify this erosive effect. Combining high sugar content with high acidity creates a perfect storm for dental problems.

Beyond the mouth, soft drinks can also negatively affect bone density. Many dark soft drinks contain phosphoric acid, which can interfere with the body's ability to absorb calcium. Since these beverages are often consumed in place of healthier calcium-rich drinks like milk, the overall calcium intake can decrease, potentially weakening bones over time and increasing the risk of conditions like osteoporosis. This is particularly concerning for children and adolescents during critical bone-building years.

Cognitive Function and Other Health Issues

Research indicates that a high-sugar diet can alter brain function and has been linked to cognitive decline and disorders like dementia. High sugar intake can cause rapid spikes and crashes in blood sugar, which affects mood and energy levels. Over time, this dietary pattern can contribute to inflammation in the brain and interfere with memory and cognitive function. Studies on rats even suggest a link between high fructose intake and leptin resistance, a hormonal imbalance that can disrupt satiety signals and drive further fat gain.

Additionally, high sugar intake can lead to acne by increasing insulin-like growth factors and sebum production. It is also associated with an increased risk of certain types of cancer, particularly those related to inflammation and obesity.

Comparison: High-Sugar vs. Low-Sugar Options


Health Aspect	Excessive Candies & Soft Drinks	Healthy, Low-Sugar Alternatives
Weight Management	Leads to weight gain and obesity due to excess calories and poor satiety.	Supports healthy weight management by providing nutrients and promoting fullness.
Diabetes Risk	Increases risk of insulin resistance and type 2 diabetes.	Minimizes blood sugar spikes and helps regulate insulin levels.
Dental Health	High sugar and acidity lead to tooth decay and enamel erosion.	Protects teeth from acid erosion and bacterial overgrowth.
Energy Levels	Causes energy spikes followed by crashes, leading to fatigue.	Provides sustained, steady energy release for improved focus.
Nutritional Value	Offers empty calories with no vitamins, minerals, or fiber.	Rich in essential nutrients, including vitamins, minerals, and fiber.
Bone Strength	Can impair calcium absorption and weaken bones.	Supports strong, healthy bones by promoting adequate calcium intake.

Conclusion

In conclusion, the practice of eating or drinking too much of candies and soft drinks carries a heavy and multifaceted cost to your health. The high levels of added sugar, empty calories, and harmful acids can increase the risk of obesity, type 2 diabetes, cardiovascular disease, and severe dental problems. Reducing your intake of these items and opting for healthier alternatives like water, unsweetened tea, and whole foods is a critical step towards preventing long-term illness and improving overall well-being. By making more informed and balanced dietary choices, you can protect your body and enjoy a healthier, more vibrant life. For further resources, the Centers for Disease Control and Prevention offers comprehensive information on the risks of added sugars.

Frequently Asked Questions

'Empty calories' refers to foods that provide energy in the form of sugar and solid fats but offer very little to no nutritional value, such as vitamins, minerals, or fiber. Candies and soft drinks are prime examples, offering significant calories without beneficial nutrients.

Soft drinks contain both high levels of sugar and acids, like phosphoric and carbonic acid. The sugar feeds bacteria that produce enamel-eroding acids, while the drink's own acidity also directly attacks and softens the enamel, leading to decay.

Yes, excessive sugar intake contributes to weight gain. Liquid sugar, in particular, does not provide the same feeling of fullness as solid food, leading people to consume more total calories. These excess calories are then stored as fat.

Yes, high sugar intake can lead to noticeable mood swings. The rapid increase and subsequent crash in blood sugar levels can cause feelings of anxiety, irritability, and tiredness.

While 100% fruit juice contains naturally occurring sugars, many studies include it alongside sugar-sweetened beverages when linking high sugar intake to increased health risks. Consuming fruit juices in moderation is often recommended over regular soft drink consumption, but they still contain concentrated sugar and should be limited.

Insulin resistance is a condition where the body's cells become less responsive to insulin, a hormone that regulates blood sugar. Excessive sugar consumption is a major contributing factor, forcing the pancreas to produce more and more insulin, which eventually can lead to type 2 diabetes.

Healthier alternatives include water, sparkling water with a splash of citrus, unsweetened iced tea, or homemade fruit-infused water. For snacks, opt for whole fruits, nuts, or plain yogurt with berries to satisfy cravings with more nutritional benefits.