This story has been updated since it was originally posted on 8/15/23 to include another beverage
As we age, limiting inflammation in the body as much as possible becomes especially important. This is because our risk of certain diseases, such as cardiovascular disease, arthritis, cancer, and more, rises—and chronic inflammation can exacerbate that issue. Luckily, there are many things you can do in order to keep inflammation at bay, even as you get older. One great place to start is with your diet. In addition to adding anti-inflammatory ingredients to your meals, one major step to take is to cut out inflammatory foods and beverages.
While there are a few obvious options out there, such as sugar-loaded, processed options, there may be some inflammatory beverages that you haven’t considered yet. To shed some light on some unexpected offenders, we spoke to nutritionist Mary Sabat and dietitians Krutika Nanavati and Catherine Gervacio. They told us that “diet” drinks, sports drinks, bottled fruit juices, and bottled teas are among the biggest culprits. Read on to learn more about the risks of each.
1. "Diet" beverages
You may think that foods and beverages labeled as "diet" are good for you. After all, sugar can lead to a range of risks, so anything without it has to be better for you, right? Unfortunately, Nanavati warns that these zero- or low-calorie options could actually take a toll on your health and even result in chronic inflammation over time.
"Don't be fooled by diet or zero-calorie drinks. These beverages often contain artificial sweeteners, which can have a similar effect on the body as sugar, causing insulin resistance and inflammation," she says.
Your best bet is to go with sugar-free or naturally sweetened options whenever possible.
2. Sports drinks
Here's another option that may seem healthy on the surface. Many athletes drink sports drinks in order to rehydrate and replenish their electrolyte levels after a tough workout. However, Sabat tells us that a lot of the sports drinks you'll find on store shelves are actually loaded with unhealthy, inflammatory additives.
"Sports drinks often contain added sugars and artificial colors, which can contribute to inflammation and provide unnecessary calories," she says. "Unless you're engaged in intense physical activity, water with a pinch of salt or an electrolyte-enhanced water is a better choice for hydration." Got it!
3. Bottled fruit juices
Fruits make some of the healthiest foods out there, and many can even help prevent age-related diseases. However, when you consume fruit juice on a regular basis, you could be setting yourself up for inflammation and other adverse effects.
"Despite the 'fruit' label, most commercially available fruit juices are far from healthy," Nanavati says. "They are often loaded with added sugars and lack the fiber that's naturally present in whole fruits. Consuming these juices can lead to a sudden rise in blood glucose levels, triggering inflammatory responses in the body." Yikes!
"For a healthier choice, stick to whole fruits instead of fruit juices," she suggests, noting that whole fruits contain natural sugars and fiber, "which slows down the absorption of sugar into your bloodstream and prevents spikes in insulin."
Another great option is tea, which is packed with health benefits, including anti-inflammatory properties.
4. Bottled teas
In many cases, tea is a healthy drink that offers a range of benefits, including antioxidants to protect your body from disease. However, the type of tea you choose is important. Many store-bought, bottled options are packed with sugar.
"Commercially prepared iced teas are commonly loaded with sugars and can contribute to inflammation and health. Prolonged intake of excess sugar causes insulin resistance in which the body needs more insulin to regulate the blood sugar," Gervacio warns. "This could cause diabetes."
She recommends herbal teas, which are naturally sugar-free, instead. "Brew teas like chamomile, jasmine, or hibiscus for their calming and soothing properties," she says. "Unsweetened green tea can also be an option. Green tea contains an anti-inflammatory substance called catechins to reduce harmful free radicals that cause stress and inflammation."
The bottom line
Of course, sipping on your favorite beverage every once in a while probably won't kill you. However, it's important to be mindful of what you're putting into your body on a regular basis. When you consume too many of these harmful drinks too frequently, you may be raising your risk of chronic inflammation and, in turn, disease. Instead, try sticking to healthy, low-sugar drinks (free of artificial sweeteners). Your body will thank you!
