If you look around in any bar, cinema or even in the office, you will see that soft drinks have crept into our daily lives as something completely normal. These sugary drinks and their "light" or "zero" versions are part of the modern food landscapeto the point that many people use them almost as a substitute for water without giving much thought to the consequences.
However, when we start to scratch the surface a little, the data is quite clear: Regular consumption of soft drinks affects our diet, our weight, our metabolism, and our oral, bone, cardiovascular, and kidney health.and also to the gut microbiota. And note, this applies both to traditional sugary drinks and to those advertised as "sugar-free" or "calorie-free".
The role of soft drinks in the modern diet
In the last decades, Soft drink consumption has grown significantly among adults, teenagers, and even children.Driven by lifestyle changes, longer workdays, fast food, and families with less time to cook, single-serving packages, sweet taste, and easy availability in any store or vending machine have made them a convenient thirst-quenching option… even if they aren't actually the best choice.
In addition to that comfort, The pressure of marketing aimed especially at younger people has normalized the idea that drinking soft drinks is fun, social and almost essentialConstant campaigns, associations with leisure, sports or music, and a brutal presence in the media have consolidated a culture where drinking soft drinks is perceived as something innocent, when scientific evidence points to just the opposite.
The data from Spain is a good example of this problem. According to the “Study of dietary trends of the Spanish working population 2023” from MC MUTUAL, around a 62% of workers consume more soft drinks than recommendedAnd it is especially women between the ages of 25 and 65 who report the highest consumption. This is not just a mere anecdote: it translates directly into more weight, a higher risk of metabolic disease, and more health problems in the medium and long term.
More than 20% of daily calories can come from beverages that we consume, when the WHO suggests that ideally they should not exceed 10%. That is, a good part of the energy we ingest comes in the form of "liquid calories" that do not satisfy, do not nourish in terms of valuable nutrients and, yet, complicate any attempt to have a healthy weight.
In this context, The habit of accompanying meals with soft drinks or sugary juices instead of water is especially problematic in childhood and adolescencealternatives such as simple breakfasts for children They help improve the quality of the diet. If you add to that processed pastries, ready-made meals, and little fruit and vegetables, the result is reflected in the figures: in Spain, around 30% of children are overweight or obese.
Sugar, calories and weight gain
One of the most immediate effects of sugary drinks is their impact on body weight. A single 330ml can usually provides about 130-150 kcal and about 35g of sugarThis is roughly equivalent to 3-4 packets of sugar. If that can is added to a diet that already meets daily energy needs, that extra energy can translate into a weight gain of between 5 and 7 kg per year.
Sugary drinks are a clear example of “empty calories”They provide sugar and energy, but virtually no vitamins, minerals, antioxidants, or fiber. Furthermore, being liquid, they generate a much less feeling of satiety than a solid food with the same number of calories. The result is that we don't compensate for this intake by reducing what we eat afterward, so the excess calories accumulate.
This effect is not limited to adults. Studies in children and adolescents show that Daily consumption of soft drinks is clearly associated with a higher prevalence of overweight and obesityA study conducted in 107 countries with over 400.000 adolescents around the age of 14 found a positive correlation between drinking soft drinks once or more a day and being overweight. When these drinks are consumed between meals, without reducing the amount of food eaten at main meals, the effect is even greater.
To this is added that Sugary drinks are considered to have a high glycemic indexIn other words, they raise blood glucose levels very quickly after consumption. This sudden rise forces the pancreas to secrete a large amount of insulin and, over time, contributes to cells becoming less sensitive to this hormone, a key factor in the development of type 2 diabetes.
What's more, Cola drinks add caffeine and high acidity to the equationCaffeine, when consumed in excess, can lead to insomnia, nervousness, or anxiety, while the combination of sugar and acidity directly attacks tooth enamel and promotes cavities.
Soft drinks and metabolism: diabetes, visceral fat and metabolic syndrome
Beyond weight gain, soft drinks have a profound impact on metabolism. Several epidemiological studies have demonstrated a clear relationship between the regular consumption of sugary soft drinks and an increased risk of insulin resistance and type 2 diabetes.For example, research from the Harvard School of Public Health concluded that drinking one can of soda a day was associated with an approximately 25% increase in the risk of developing type 2 diabetes.
The problem is not only the total amount of sugar, but also the way it is presented. Liquid sugar, especially when it comes from high fructose corn syrup or large amounts of free fructoseIt is absorbed in a way that promotes fat accumulation in the liver and abdominal area. This increases triglycerides, contributes to fatty liver disease, and worsens the lipid profile, raising cholesterol and other parameters associated with cardiovascular disease.
Related to all this appears the so-called metabolic syndromeThis is a set of health problems that includes abdominal obesity, hypertension, elevated triglycerides, low HDL cholesterol, and glucose imbalances. Various studies have observed that people who regularly consume soft drinks are more likely to meet several of these criteria, which translates into a higher risk of heart attacks, strokes, and cardiometabolic complications.
The accumulation of visceral fat deserves a separate mention. Fat that accumulates around organs such as the liver, pancreas, or intestines is especially dangerous.because it is directly associated with a higher cardiovascular and metabolic risk. A study published in the journal Obesity found that those who regularly drank sugary drinks had a higher amount of visceral fat, even when their total body mass index was not very high.
Worryingly, Early exposure to large amounts of sugar also leaves a long-term markAn analysis of the sugar rationing era in the UK during the 50s found that sugar consumption from six months of age onward was linked to a higher risk of diabetes and high blood pressure in adulthood. The goal isn't to eliminate all added sugar, but rather to prevent children from consuming three times the recommended amount, something that frequently occurs in the United States, for example.
Diet, "light" and "zero" soft drinks: are they really healthier?
Faced with concerns about sugar, the industry launched decades ago “Light”, “zero” or “sugar-free” soft drinks sweetened with artificial sweeteners such as aspartame, sucralose or acesulfame-KOn paper, they seem like the perfect solution: sweet, calorie-free, and supposedly with no impact on weight or glucose. But the reality is much more nuanced.
On the one hand, several observational studies have found that People who frequently consume diet sodas have, in the long term, a greater risk of weight gain and obesityIt's not that these soft drinks provide calories, but the sweet taste maintained over time can alter the perception of sweetness, increase cravings for very sweet foods, and lead to eating more at other times of the day.
Furthermore, An association has been described between the consumption of diet soft drinks and an increased risk of metabolic syndrome, type 2 diabetes and cardiovascular problems.The exact mechanisms are still being investigated, but it is suspected that some sweeteners could interfere with the regulation of glucose and insulin, or modify the gut microbiota in an unfavorable way.
In a study using animal models presented at the 2018 Congress of Experimental Biology, a comparison was made diets rich in glucose and fructose with diets containing sweeteners such as aspartame and acesulfame-KIt was observed that both sugars and sweeteners produced negative effects related to obesity and diabetes, although through different metabolic pathways. In particular, acesulfame-K tended to accumulate in the blood and, above certain levels, damaged the cells of the blood vessel walls.
Clinically, some people report Headaches, migraines, or general malaise after consuming beverages with artificial sweetenersespecially if they are sensitive to compounds like aspartame. It has also been suggested that they could influence appetite regulation and satiety signals, although there is still no absolute consensus.
Gut microbiota, metabolites and soft drinks
In recent years, the role of the gut microbiota in health has become much more important. The bacteria that live in our gut participate in digestion, produce beneficial metabolites, train the immune system, and contribute to metabolic balance.And here, soft drinks, both sugary and diet, don't fare well either.
Some research has observed that High consumption of sugary drinks significantly alters the composition of the gut microbiotaBacteria that feed on fiber or complex compounds, such as Bacteroides pectinophilus, are displaced when the gut is full of simple sugars from soft drinks, which they don't know how to use efficiently. In contrast, bacteria that "love" glucose and fructose multiply rapidly.
This shift in equilibrium has a key consequence: the same metabolites are no longer producedAmong these, short-chain fatty acids (SCFAs) stand out. Under normal conditions, they help maintain the integrity of the intestinal mucosa, regulate inflammation, and improve insulin sensitivity. When the bacteria that produce these beneficial SCFAs decrease, it creates an environment more conducive to low-grade inflammation and impaired blood glucose levels.
In fact, it has been seen that The metabolites present in the blood of people who consume a lot of soft drinks tend to be associated with a higher risk of diabetes.The more soft drinks consumed, the higher the concentration of certain prodiabetic molecules produced by the gut microbiota. Part of this relationship is mediated by weight gain, but bacterial composition and its products also appear to play a role.
More studies in different populations are needed to fully understand all these mechanisms, but the practical message is quite straightforward: Reducing soft drinks and replacing them with beverages that promote a healthy gut microbiota (water, herbal teas, even traditional plant-based drinks like natural horchata without excess sugar) is a winning strategy.
Other health effects: heart, bones, teeth and kidneys
Soft drinks not only affect weight and blood sugar. The combination of empty calories, high sugar or sweetener content, acidity, and caffeine has repercussions on other body systems. which should be kept in mind.
In the cardiovascular field, studies indicate that High and sustained consumption of soft drinks, both sugary and diet, is associated with an increased risk of heart disease.Weight gain, metabolic syndrome, dyslipidemia (abnormal blood lipid levels), and chronic low-grade inflammation form a cocktail that, over the years, increases the risk of heart attacks and strokes.
Regarding bone health, The phosphoric acid present in many soft drinks, especially colas, can interfere with calcium metabolismAn association has been observed between frequent consumption of these beverages and lower bone mineral density, especially in women. Furthermore, when children replace milk or other sources of calcium with soft drinks, they reduce their intake of calcium and vitamin D, key nutrients for bone development and maintenance.
The mouth is another area that suffers greatly. Although diet soft drinks do not contain sugar, they are still very acidic liquids.These substances can erode tooth enamel over time. Adding sugar to the equation increases the risk of cavities even further. That's why dentists insist that these types of drinks should only be consumed occasionally, never regularly to "quench thirst," and always in conjunction with good oral hygiene.
There are also warning signs at the renal level. Some studies suggest that regular consumption of soft drinks, especially in women, may be associated with an increased risk of impaired kidney function.The kidneys are forced to handle an excess of solutes, acids, and, in some cases, phosphates, which could take its toll in the long run. In people prone to forming calcium oxalate kidney stones, it is also recommended to avoid sugary drinks and cola.
Finally, we must not forget the issue of hydration. Although soft drinks are liquids, they don't hydrate as well as water.The caffeine in many of these drinks acts as a mild diuretic, promoting fluid elimination. However, excessive consumption of these beverages and neglect of water intake can lead to mild dehydration that persists over time, manifesting as fatigue, headaches, or reduced physical and mental performance.
Impact on children and adolescents: a public health problem
The consumption of soft drinks at an early age is one of the issues that most worries health authorities. Approximately 20% of teenagers drink soft drinks daily, often during and outside of meals, which further increases the risk of childhood overweight and obesity.
International studies point in the same direction. In the aforementioned research conducted in 107 countries, daily soft drink consumption among students was correlated with higher rates of overweight and obesity.Teenagers in higher-income countries tended to consume more of these drinks, although in many middle- and low-income countries the trend is clearly on the rise.
The consequences are not limited to weight. A diet high in sugar from the early years of life is associated with a higher future risk of diabetes, hypertension, and other chronic diseases.Furthermore, as these products displace more nutritious options (fruits, milk, water), children and adolescents tend to ingest fewer essential vitamins and minerals.
In Spain, the figures for childhood obesity have set off alarm bells: Around 30% of children are overweightThe overuse of soft drinks, processed pastries, salty snacks and fast food, along with a sedentary lifestyle and little exercise, are key factors in this scenario.
For all these reasons, organizations such as the WHO recommend public health measures to limit children's access to sugary drinks. Among the most effective strategies are taxes on sugary drinks.These measures have already been implemented in more than 50 countries. Data shows that countries with taxes tend to have lower daily soft drink consumption among teenagers than those without such measures.
Public policies and actions in companies
The fight against excessive soft drink consumption cannot be left solely in the hands of individual decisions. Public policies and actions from companies play a crucial role in facilitating healthier choices and reduce constant exposure to these beverages.
In Spain, the Ministry of Social Rights and Consumer Affairs is working on a decree to restrict the sale of products high in sugar, fats, and salt (including processed pastries and energy drinks) in vending machines and cafeterias in schools and colleges. The objective is clear: to reduce the presence of these products in environments where minors spend a large part of their time.
The proposed rule establishes specific nutritional limitsThis ensures that products cannot exceed a certain amount of sugar per serving or contain excessively high levels of fat or salt. Energy drinks, in particular, are discouraged for children due to their effects on the nervous and cardiovascular systems, in addition to the high sugar content many of them provide.
There is also plenty of room for maneuver in the business sector. Companies can diversify their beverage offerings in cafeterias and vending machines, prioritizing water, infusions, and options without added sugars.They can also promote nutritional education programs, internal awareness campaigns, and wellness policies that facilitate a healthier work environment.
Another course of action consists of Implement internal welfare policies that include free drinking water and limit the presence of sugary drinks in the facilities. These measures, combined with corporate social responsibility initiatives focused on health, can greatly help reduce the consumption of less healthy drinks among employees.
How to reduce your daily soft drink consumption
Knowing all of the above, the logical question is: what can we do at an individual level? It's not about demonizing or permanently banning any soft drink, but about ceasing to see them as an everyday thing and turning them into a very occasional treat.To achieve this, some simple strategies can make all the difference.
A first option is gradually reduce consumptionIf someone drinks, for example, two cans a day, they can start by reducing to one for a couple of weeks, then to half a can, until soda is no longer "essential." Abrupt changes are usually harder; small, sustained steps are more realistic.
Just as important is prioritize water as the main beverageDrinking six to eight glasses of water a day helps maintain good hydration, improves concentration, and reduces the temptation to reach for sugary drinks when we're really just thirsty. For those who find plain water difficult to drink, herbal teas, sparkling water, or water flavored with slices of lemon, orange, cucumber, or mint are good options.
It is also very useful opt for healthier alternatives when you fancy "something different"Homemade cold infusions, iced teas without added sugar, natural fruit juices in moderation, or, in some cases, semi-skimmed dairy products are all good options. The key is that these choices are not loaded with sugar and do not permanently replace water.
On the other hand, it is advisable limit both added sugar and artificial sweetenersIf you want to sweeten an infusion or yogurt, you can use small amounts of honey, stevia or maple syrup, always in moderation and keeping in mind that, however "natural" the sweetener may be, it adds calories and sweetness to the palate.
Finally, the following carries a lot of weight: conscious consumptionBefore opening a can out of habit, it's worth asking yourself: "Am I really thirsty, or is it just habit, boredom, or even advertising stuck in my head?" Making more deliberate choices about what we drink is one of the most effective steps to changing this habit.
Everything we know today about soft drinks, both sugary and "light," points in a very clear direction: Regular consumption of these beverages, especially from an early age, alters our weight, metabolism, microbiota, oral, bone, kidney and cardiovascular healthAnd it adds a load of sugar or sweeteners to our diet that we don't need. Making water our go-to drink, reserving soft drinks for very special occasions, and supporting policies that facilitate environments with healthier options are sensible decisions if we want to take care of our health in the long term without completely giving up occasional enjoyment.