As we head into 2026, health experts are encouraging people to rethink the beverages they consume daily. Many popular drinks—while convenient or tasty—can trigger chronic inflammation, a key driver of fatigue, digestive issues, and long-term health problems. Registered dietitian Kathleen Benson, CSSD, CPT, RDN at VNutrition, shares which drinks to limit or avoid and why.
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
1. Sweetened Coffee
Many people start their day with a flavored latte or sweetened coffee, but the sugar content in these drinks can be surprisingly high. Consuming them regularly may contribute to spikes in blood sugar and inflammation.
"These drinks often contain 30–60+ grams of added sugar per serving, which can cause sharp blood sugar spikes," says Benson. "Repeated spikes are linked with higher inflammatory markers, especially when these drinks are consumed on an empty stomach or without protein. Reducing the sugar load helps stabilize energy and minimize inflammation throughout the day."
Even your morning latte with flavored syrup may be contributing to inflammation, so swapping for unsweetened coffee or adding a small splash of milk instead of sugary flavorings can make a big difference.
2. Energy Drinks
Energy drinks are often marketed as quick fixes for fatigue and increased focus, but they come with hidden risks. The combination of sugar, caffeine, and other stimulants can have a significant impact on the body.
"Many people assume energy drinks are 'healthy' or harmless, but they combine high sugar with caffeine and other stimulants that elevate cortisol and sympathetic nervous system activity," notes Benson. "Chronically elevated stress hormones can increase systemic inflammation, slow recovery, and worsen digestive issues. Even sugar-free versions may still overstimulate the nervous system."
Opting for natural sources of energy—like green tea or a small serving of coffee without added sugar—can support alertness without overtaxing the body.
3. Soda
Soda is one of the most commonly consumed sugary drinks, yet it offers little to no nutritional value. Regular intake can contribute to long-term health issues, including inflammation.
"Soda is one of the leading sources of added sugar with virtually no nutritional value," explains Benson. "Frequent intake is associated with increased oxidative stress, inflammation, and metabolic dysfunction. Even one soda per day can add up quickly over the week and meaningfully impact inflammation markers."
Switching to sparkling water with a splash of citrus or infused water can satisfy the craving for fizz without the sugar overload.
4. Fruit Juice
“Natural” fruit juices can be problematic because they lack the fiber that whole fruits provide. The high concentration of sugars can lead to spikes in blood sugar and increased inflammation.
"Even when 'natural,' juice removes the fiber that normally slows glucose absorption, leaving a concentrated dose of fast-absorbing sugars," says Benson. "This can contribute to inflammation, worsen blood sugar control, and increase the risk of fatty-liver changes. It may also lead to stronger cravings later in the day compared with whole fruit."
Choosing whole fruits over juice helps keep blood sugar steady and provides fiber that supports digestive health.
5. Prebottled Tea
Prebottled teas are convenient, but many varieties contain added sugars and stimulants. Regular consumption can lead to repeated blood sugar spikes and fatigue.
"Tea on its own can be a great source of antioxidants, but loaded or sweetened versions often contain significant added sugars and stimulants," adds Benson. "These repeated blood sugar spikes can worsen fatigue, increase inflammation, and contribute to overall energy instability. Unsweetened or lightly sweetened options are a more supportive choice."
Brew your own tea at home or opt for unsweetened bottled teas to enjoy the benefits without added sugars.
6. Flavored Protein Shakes
Flavored or pre-made protein shakes may seem healthy, but many are loaded with added sugars, artificial flavors, and preservatives. Drinking them regularly can contribute to inflammation and unstable blood sugar levels, especially when consumed in place of whole-food meals.
"Many commercially flavored protein shakes contain high amounts of added sugar and artificial ingredients that can trigger inflammatory responses," says Benson. "Even though they provide protein, the sugar spikes and additives can offset the benefits. Choosing unsweetened or minimally sweetened protein powders and mixing them with whole-food ingredients is a more supportive approach."
The Bottom Line
Limiting or cutting out these six popular beverages—sweetened coffee, energy drinks, soda, fruit juice, and sweetened prebottled teas—can help reduce chronic inflammation and stabilize energy levels. By choosing unsweetened or minimally sweetened alternatives, you not only support long-term heart, liver, and metabolic health but also set yourself up for a more energized, balanced 2026.
