Sugar sweetened drinks are making you unhealthy

Drinking sweetened beverages such as juice and non-diet soda is associated with an increased risk of several cancers^[1], including breast cancer, colorectal cancer, pancreatic cancer, prostate cancer, and liver cancer. Increased consumption of sugar-sweetened beverages (SSBs) has also been linked to higher mortality rates from cancer.  

Metabolizing sucrose and fructose generates reactive oxygen species (ROS), free radicals^[2] which can cause cellular damage and inflammation^[3], both known cancer risks. Increased sugar intake also leads to rapid spikes in blood sugar and insulin levels. Over time, this can develop into metabolic syndrome, a known cancer risk. Increased sugar intake also increases your risk for type 2 diabetes, Alzheimer’s^[4], and cardiovascular disease^[5]. 

Sugar-sweetened beverages are considered “empty calories”: added calories in the diet with little or no nutritional value. If you’re craving something sweet, there are many healthier options than non-diet soda or fruit juice: 

• Flavored seltzer will quench your thirst without added sugar. (While diet sodas also contain no sugar, the non-sugar sweeteners they contain come with their own set of concerns.)
  
  
• Whole fruit is processed differently in the body than fruit juice. The dietary fiber in whole fruit slows down absorption of sugar, reducing glycemic spikes (and the insulin resistance they can lead to).
  
  
• Dark chocolate contains abundant polyphenols and antioxidants, and has been shown to have strong anti-inflammatory properties^[6]. If what you’re craving isn’t a sweetened drink per se, but simply a dose of sweetness, dark chocolate offers a healthier alternative. But bear in mind: the more sugar and cocoa fat that’s added, the more diluted those benefits become. 

‍