“Deadly Drinks: How Sugary Beverages Are Killing You and What to Drink Instead”

Sugary drinks could pose a serious risk to your health, potentially increasing mortality rates, according to a recent study. “This is a public health crisis, requiring urgent action,” said the study’s senior author, Dr. Dariush Mozaffarian, a cardiologist and director of the Food is Medicine Institute at Tufts University.

The study, published in the journal Nature Medicine, analyzed global data on sugar-sweetened beverages, observational and randomized studies, and the prevalence of diabetes and cardiovascular disease.

Based on the evidence, researchers created a comparative risk model and estimated that sugary drinks “cause more than 330,000 annual deaths from diabetes and cardiovascular disease,” Mozaffarian said.

The issue is particularly severe in Latin America and the Caribbean, where the highest number of cardiovascular disease cases linked to beverages were recorded. Sub-Saharan Africa also showed significant cases of type 2 diabetes from sugary drinks.

The study also highlighted the demographics most affected by sweetened drinks—namely, younger male adults with higher education living in urban areas, said Toby Smithson, a registered dietitian nutritionist and senior manager of nutrition and wellness at the American Diabetes Association.

The Rapid Impact of Liquid Sugar

Although the study did not test a behavior or intervention against a control group, the researchers can estimate the impact of sugar-sweetened beverages on diabetes and cardiovascular disease. The study covered data from 184 countries but did not factor in all income levels or the increased risk among high-risk ethnic groups.

The harmful effects of sugary beverages are well-documented in numerous studies, Mozaffarian noted.

Sugar-sweetened beverages contain “empty calories”—calories without nutritional benefits. These fast-acting carbohydrates enter the bloodstream quickly, raising blood sugar levels, Smithson explained.

Liquid sugars are even more harmful than those found in desserts or sweet foods. “Liquid sugars are absorbed more rapidly in the digestive system since they do not require the same breakdown processes as solid foods,” said Suzanne Janzi, a doctoral student in nutritional epidemiology at Lund University in Sweden.

Solid sugars in food often come with other nutrients like fiber, proteins, and fats, which slow digestion and provide a more gradual release of sugar into the bloodstream. Liquid sugars, on the other hand, do not fill you up and can lead to overconsumption and appetite dysregulation.

Are Alternative Sweeteners the Solution?

While drinks sweetened with alternatives to sugar might seem like a better option, they are not without risks, Mozaffarian warned.

“Growing research shows that both natural and artificial low-calorie sweeteners are not innocuous and may cause health harms. These should be considered a short-term, less harmful alternative, not a long-term solution,” he said.

Artificial sweeteners might be a good substitute in moderation for people with diabetes who are accustomed to sugary drinks, Smithson noted. “By providing a diabetes-friendly way to prepare foods people are used to eating, we can support effective diabetes management.”

Mozaffarian advises switching to unsweetened drinks altogether, such as seltzer, unsweetened tea or coffee, or plain water.

Hydration is crucial for managing blood pressure, blood sugar, internal temperature, and digestion, Smithson emphasized. “The best hydrating beverage is water. If plain water is unappealing, try infused water with slices of lemon, lime, or fresh herbs, or opt for sparkling waters with no added sugar.”