When it comes to drinks, what you sip on can really affect your gut health and how your body stores fat. Some of those heavily processed beverages with loads of sugars and other additives? They’re not doing your waistline any favors. Making smarter choices about what you drink can be just as important as what you eat when it comes to staying healthy and feeling good.
We spoke with Kimberly Booker, RD, Destini Moody, RD, and Lauren Harris-Pincus, MS, RDN, to learn about three processed drinks that can damage your gut and lead to abdominal fat if consumed frequently. They revealed that energy drinks, fruit juice, and soda are the culprits to steer clear of.
1. Energy drinks
Energy drinks, often consumed for a quick boost in alertness and energy, can have detrimental effects on gut health and contribute to visceral fat accumulation. Packed with caffeine, sugar, and artificial additives, these highly processed beverages can disrupt the delicate balance of gut bacteria, leading to inflammation and digestive issues. The high sugar content in energy drinks can also spike blood sugar levels, promoting fat storage, particularly visceral fat, when consumed in excess.
Pincus says that they "can cause gastritis, inflammation, increased gut motility, and diarrhea." "It can cause jitters and increase anxiety, which can exacerbate symptoms in people with irritable bowel syndrome (IBS)," she warns.
2. 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.
3. 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 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."
