Sugary liquid beverages, often laden with added sugars, have become ubiquitous in modern diets, contributing significantly to the global rise in obesity and related health issues. These drinks, ranging from sodas to fruit-flavored beverages, are not only linked to weight gain but also play a role in promoting inflammation within the body.
We spoke with Kimberly Booker, RD, and Destini Moody, RD, to learn about three sugary beverages you should steer clear of because they could lead to inflammation and weight gain. They revealed that fruit juices, flavored coffee drinks, and soda are the drinks to minimize.
Fruit Juice
Fruit juice, often perceived as a healthful beverage, can paradoxically contribute to inflammation and weight gain due to its concentrated sugar content. While natural fruit sugars are accompanied by beneficial nutrients when consumed in whole fruits, the juicing process extracts the liquid, leaving behind concentrated sugars without the fiber and other compounds that help mitigate their impact.
"Commercial fruit juices often have added sugars and lack the fiber present in whole fruits. Consuming fruit juice without the fiber can lead to a rapid increase in blood sugar levels, promoting inflammation. The body doesn't register liquid calories as well as solid ones, leading to overconsumption and potential weight gain. The absence of fiber in fruit juice can also impact satiety, making it easier to consume more calories from other sources," Booker says.
Flavored Coffee Drinks
These beverages, ranging from flavored lattes to sweetened iced coffees, frequently contain substantial amounts of added sugars. The excessive consumption of liquid sugars in flavored coffee drinks can lead to rapid spikes in blood sugar levels, triggering an inflammatory response in the body. Its significant sugar content is widely known for contributing to extra weight when consumed excessively.
Booker elaborates further and reveals that "these drinks often contain high amounts of added sugars, syrups, and whipped cream, contributing to excessive calorie intake. The high sugar content can lead to inflammation and increased fat storage. Consuming liquid calories alongside a meal may not provide the same feeling of fullness as eating solid food, potentially leading to additional calorie consumption throughout the day. The combination of caffeine and sugar may also disrupt blood sugar levels and contribute to inflammation over time."
Soda
Soda, a popular and widely-consumed beverage, poses a dual threat to health by fostering inflammation and contributing to weight gain. Packed with added sugars, sodas can lead to a rapid surge in blood sugar levels when consumed in excess. Furthermore, the liquid calories provided by sodas can easily lead to an increased overall caloric intake, potentially contributing to weight gain over time.
Moody lists several reasons why this sugar-laden drink needs to be cut out of your diet, especially when it comes to inflammation and weight gain.
"Depending on the brand, a standard 12-ounce can of soda can have 120 - 180 calories. While this isn’t a huge number, it’s important to note that there are zero nutrients to be found in soft drinks. Soft drinks are typically made from high fructose corn syrup with some artificial colors and flavors added and then infused with carbonated water to give those signature bubbles," she notes.
Moody further warns that soda is "essentially liquid sugar. However, corn syrup is just another form of sugar, and consuming a volume this large too often can cause inflammation in the body that can make it more difficult to lose weight and put you at risk for chronic diseases."
