Doctor Shares The 4 ‘Surprising’ High-Carb, High-Sugar Drinks That Lead To High Insulin Levels, A Slow Metabolism, And Weight Gain—And What To Drink Instead

Beverages play a significant role in our overall health, but some drinks can be harmful when consumed in excess. High-carb, high-sugar drinks like sodas, sweetened teas, and energy drinks can spike insulin levels, slow down your metabolism, and lead to weight gain over time. These sugary beverages cause rapid increases in blood sugar, prompting your body to store fat more easily while also reducing its ability to burn calories efficiently.

Dr. Marla, a health and life coach who has over 24K followers on TikTok, recently shared the worst culprits when it comes to sugary beverages and how they can lead to blood sugar spikes, a sluggish metabolism, and even weight gain. According to her, some of the worst drinks are sports drinks, fruit smoothies, and more. Read on to discover all of the sugary beverages she suggests avoiding.

There’s nothing more refreshing than a cool sports drink right after a sweaty workout or a game of football, but the high sugar content in these beverages quickly spikes blood sugar levels, prompting the pancreas to release large amounts of insulin. Elevated insulin levels signal the body to store excess sugar as fat, particularly in the abdominal area.

“Things like gatorade and powerade—these types of drinks are high in carbs and sugars, and it leads to an ineffective way to get hydrated. Drinks that are high in carbs and sugar lead to high insulin levels. Insulin is a hormone that can control those love handles,” Dr. Marla says.

She explains that while Red Bull and Monster are packed with unhealthy sugars, she recommends Bang Energy Drink, which contains zero calories, zero sugar, and no artificial colors.

Regularly consuming high-sugar smoothies can lead to frequent insulin spikes, which may contribute to insulin resistance. Insulin resistance makes it harder for your body to regulate blood sugar levels effectively, slowing down your metabolism and making weight loss more challenging.

While fruit smoothies may sound innocent, Dr. Marla states that they’re not much different than your average sugar-bomb beverage.

She says they will lead to poor metabolic health, and “these are loaded with sugar and carbs.”

However, she does suggest a healthier option. Dr. Marla elaborates and says, “It’s best [to have] a lean protein shake smoothie if it’s based in ice.”

It’s no surprise that soda is one of the worst drinks for your health, despite its addictive taste. Whether it’s Fanta or Coca-Cola, these beverages are loaded with sugar and offer little to no nutritional value.

“Sodas and sweetened teas should really be called ‘diabetes enhancers,'” she states. Instead, she recommends Zevia, which has zero carbs and sugars.

Lastly, fruit juice isn’t so innocent either when it comes to your metabolism, blood sugar, and weight management.

“Natural fruit is fiber, sugar, and water. What is fruit juice? Sugar and water. All of these fruits have high carbs and high sugar, and that’s going to lead to high insulin levels,” Dr. Marla says.

A healthier alternative to sugary fruit juice is infused water or unsweetened herbal tea with natural flavors from fruits. Infused water, made by adding slices of lemon, lime, cucumber, or berries, provides a refreshing and flavorful option without the added sugars. You can also enhance the taste with fresh herbs like mint or basil. Another option is freshly pressed vegetable juice, such as cucumber or celery juice, which is naturally low in sugar.