Fizzy drinks and sodas

Research shows that sugary drinks are one of the significant determinants of obesity and diabetes. Emerging evidence indicates that high consumption of sugary drinks increases the risk of heart disease, the number one killer of men and women in the U.S. This includes soda, pop, cola, tonic, fruit punch, lemonade (and other “ades”), sweetened powdered drinks, as well as sports and energy drinks.

People who consume sugary drinks regularly—1 to 2 cans a day or more—have a 26% greater risk of developing type 2 diabetes than people who rarely have such drinks.

There are 4.2 grams of sugar in a single teaspoon. Now, imagine scooping up 7 to 10 teaspoons full of sugar and dumping it into your 12-ounce glass of water. Does that sound too sweet? You may be surprised to learn how much added sugar is in the typical can of soda. This can be a useful tip to visualize just how much sugar is in your drink.

Drinks naturally high in sugar like 100% fruit juices are also featured. While juice often contains healthful nutrients like vitamins, minerals, and phytochemicals, it should also be limited. It has just as much sugar (though from naturally occurring fruit sugars) and calories as soft drinks. Treat it as a snack, not as a substitute for water.