Soft drinks, so-named to differentiate from alcoholic beverages, are a ubiquitous presence in many people’s daily lives. Nearly two-thirds of U.S. children, including nearly half of those ages 2 to 4, drink sugar-laden beverages on a daily basis, and nearly 60 percent of adults drink soft drinks regularly.

Regular consumption of sugary drinks poses numerous adverse effects on the body. Including an increased risk of chronic diseases such as heart disease, gout, and premature death. Moreover, sugar can be addictive.

Some soft drinks, like carbonated beverages and fruit juices, are acidic and may result in tooth erosion and damage to enamel.

Sugar and Diabetes

A report published in the Diabetes Care journal in 2019 indicated that elevated consumption of sugary drinks is associated with an increased risk of developing Type 2 diabetes. Researchers analyzed data from more than 111,000 people spanning over 20 years and found that increasing intake of sugary drinks by 4 ounces per day over 4 years resulted in a 16 percent increase in the risk of developing Type 2 diabetes in the subsequent 4 years.

What else can we drink?

1. Water is Best

Water is the source of life and an essential nutrient with numerous vital functions in the body. According to the Harvard School of Public Health, water constitutes approximately 60 percent of an adult’s body weight and plays a role in preventing overheating, the lubrication of joints and tissues, healthy skin, and proper digestion. Additionally, research has shown that staying adequately hydrated offers benefits such as weight control and improved cognitive performance.

For optimal health, it is recommended to drink more plain water. Dehydration can cause symptoms such as headaches, dizziness, fatigue, dry skin, and loss of skin elasticity. It may also lead to conditions like urinary tract infections, cardiovascular diseases, stroke, and kidney stones.

2. Coffee and Tea

Coffee and tea without added sweeteners are also healthy options to soft drinks.

A comprehensive review published in 2019 suggested that consuming 2 to 3 cups of tea per day can reduce the risk of Type 2 diabetes, premature death, heart disease, and stroke.

Numerous studies have found that drinking coffee is not only linked to a decreased risk of Type 2 diabetes but also plays a role in lowering blood pressure, reducing the risk of death, and preventing cognitive decline.

However, excessive caffeine intake can pose health risks. The U.S. Food and Drug Administration (FDA) recommends that healthy adults should not exceed a daily caffeine intake of 400 milligrams—roughly equivalent to the caffeine content in 4 to 5 cups of coffee.

While these beverages do contribute to overall fluid intake, they also possess strong diuretic effects, potentially leading to cellular dehydration. Therefore, it is crucial to drink them in moderation.

3. Milk and Soy Milk

Dr. Hung Wei-Chieh, the director of family medicine at Taiwan’s E-Da Hospital, told The Epoch Times, “If you find it challenging to give up sugary drinks, it’s crucial to monitor the daily intake of added sugar.” According to the World Health Organization, added sugar should not exceed 10 percent of the total daily calorie intake. If we calculate based on a daily calorie intake of 2000 kcal, the permissible amount of added sugar is 200 kcal, roughly equating to 50 grams of sugar. Dr. Hung also stated that drinking milk and soy milk in moderation is a great alternative to soft drinks.

Milk typically contains 5 percent natural lactose, giving it a sweet flavor. It is composed of approximately 90 percent water and provides essential nutrients for the human body, including protein, vitamin A, and vitamin D.

4. Fruit and Fruit Juices

Dr. Hung pointed out that drinking sugary fruit juice increases the risk of developing diabetes. “If you really wish to consume fruit juice, choose 100 percent pure fruit juice. However, the best way is to eat whole fruits rather than drinking juice,” he advised.

A systematic review and meta-analysis, published in The American Journal of Clinical Nutrition in April, examined 169 clinical trials involving more than 10,000 participants to assess the varying effects of fructose from different food sources on human health. The results indicated that consuming lower doses of 100 percent fruit juice, i.e., calories not exceeding 10 percent of daily energy intake, led to a decrease in body weight and body mass index. However, when the calories from 100 percent fruit juice exceeded 10 percent of daily energy intake, the participants experienced a slight increase in waist circumference.

Alternative Sweeteners

Non-sugar sweeteners are widely used in beverages and foods, often labeled as “sugar-free” or “low-calorie.”

Non-sugar sweeteners, also known as low-calorie sweeteners, high-intensity sweeteners, artificial sweeteners, and sugar substitutes, have minimal to no caloric content but offer sweetness levels higher than those found in sweeteners with calories like table sugar and corn syrups.

Six non-sugar sweeteners have been approved by the FDA as food additives, including acesulfame potassium, aspartame, advantame, neotame, saccharin, and sucralose.

However, the World Health Organization released new guidelines in May regarding non-sugar sweeteners, advising against their use for weight control or reducing the risk of noncommunicable diseases. The review of existing evidence suggests that long-term use of non-sugar sweeteners may have potential undesirable effects, including an increased risk of cardiovascular diseases, Type 2 diabetes, and mortality in adults.