A glass of cola with lunch, a bottle of lemonade on the way to work, or a sweet soda instead of plain water. For many people, it's a routine part of the day that they don't pay much attention to. However, even one bottle of soda can contain as much sugar as the recommended daily limit.
Points of attention
- After consuming a drink, blood glucose levels may rise, and the pancreas releases insulin, which helps cells use glucose.
- However, it is not worth claiming that sweet carbonated water directly causes high blood pressure or a heart attack in every consumer.
- The American Dental Association also recommends limiting frequent consumption of acidic beverages, not holding them in the mouth, and preferring water.
Regular consumption of sugary sodas is associated with an increased risk of weight gain, type 2 diabetes, cardiovascular disease, tooth decay, and metabolic disorders. The effects depend on the amount of drink, overall diet, physical activity, health status, and other factors.
It's important to understand that an occasional glass of lemonade does not necessarily mean harm to the body. What worries experts the most is the habit of getting a significant amount of added sugar every day from beverages.
Global consumption of sugar-sweetened beverages could be responsible for a significant proportion of new cases of type 2 diabetes and cardiovascular disease by 2025, researchers estimate, published in the journal Nature Medicine . However, these estimates are based on statistical modeling, not direct identification of the causes of disease in each individual.
Let's look at what happens after drinking sweet soda, how much sugar popular drinks contain, why even thin people should control their intake, and how to gradually give up the habit of drinking sweets every day.
How much sugar is in sweet carbonated water?
The main feature of regular sweet carbonated water is the significant amount of added sugar in a relatively small volume.
In many classic carbonated drinks, its content is approximately 10–11 grams per 100 milliliters.
This means that a 500 ml bottle can contain over 50 grams of sugar.
For clarity, you can compare the amount with teaspoons. One standard teaspoon of sugar without a slide contains approximately 4 grams.
| Drink volume | Sugar content 10.5 g per 100 ml | Approximate number of teaspoons |
| 200 ml | 21 g | 5 |
| 250 ml | 26 g | 6.5 |
| 330 ml | 35 g | 9 |
| 500 ml | 52.5 g | 13 |
| 1 liter | 105 g | 26 |
This is a calculated example and not a universal indicator for all brands. The actual composition depends on the recipe, country of manufacture and the specific product.
How much sugar does the WHO recommend consuming?
The World Health Organization recommends limiting free sugars to less than 10% of daily calories.
Further reduction to less than 5% may provide further health benefits, particularly in terms of caries prevention.
For a person who consumes a nominal 2000 kcal per day, this is approximately:
Less than 50 g of free sugars is the basic WHO recommendation.
Less than 25g is the preferred stricter guideline.
Thus, one 500 ml bottle of regular sweet carbonated water can exceed even the basic daily guideline.
And that includes all free sugars throughout the day, not just sugar from drinks. This category also includes sugars added to food, honey, syrups, and sugars in fruit juices.
1. After drinking sweet soda, blood glucose levels rise.
When a person drinks regular sweet soda, the sugars enter the digestive system and are absorbed by the body.
After consuming a drink, blood glucose levels may rise, and the pancreas releases insulin, which helps cells use glucose.
For a healthy person, this is a normal physiological reaction.
The problem is not the fact of a temporary increase in glucose, but the systematic consumption of significant amounts of added sugar and its possible impact on metabolic health.
Why liquid sugar is digested differently than sugar in whole fruit
In whole fruits, sugars are contained along with water, fiber, and other components of the food structure.
In contrast, regular sweet carbonated water contains virtually no dietary fiber.
It provides a quick source of carbohydrates but lacks the nutritional benefits of whole fruit.
For example, an orange and a glass of sweet orange lemonade may both contain sugars, but differ significantly in fiber, vitamin content, and satiety.
At the same time, not every increase in glucose after a meal should be considered dangerous. What is important is the overall state of metabolism and long-term eating habits.
2. Increased risk of developing type 2 diabetes
One of the most researched effects of regular consumption of sugary drinks is the link to type 2 diabetes.
This disease is characterized by impaired regulation of blood glucose levels, in particular due to decreased tissue sensitivity to insulin and other changes.
Excess sugar in the diet can contribute to weight gain, but the potential link between sugary drinks and diabetes risk is not limited to this mechanism.
What the 2025 international study showed
In January 2025, a study was published in the journal Nature Medicine that estimated the burden of disease associated with the consumption of sugar-sweetened beverages in 184 countries.
According to the authors' calculations, approximately 2.2 million new cases of type 2 diabetes could be associated with such drinks in 2020.
This corresponded to almost 10% of all new cases of the disease worldwide according to the model used by the researchers.
However, these figures do not mean that soda was the sole cause of each reported case. The estimate was based on risk models and population dietary data.
The practical conclusion is that regularly reducing sugary drinks is one affordable way to reduce added sugar intake and maintain metabolic health.
For people with already diagnosed diabetes, regular sugary drinks can also make glucose control more difficult, unless rapid-acting carbohydrates are needed to treat hypoglycemia according to an individualized medical plan.
3. You can unknowingly consume hundreds of extra calories
Sugary sodas have one important feature: calories from liquids don't always provide the same feeling of satiety as energy from solid food.
A person can drink a bottle of lemonade at lunch and still eat their usual portion of food.
If these extra calories are not offset by changes in overall diet or physical activity, it can gradually contribute to weight gain.
How many calories can you get from one bottle?
One gram of sugar provides approximately 4 kcal.
If a bottle of sweet soda contains 52.5 grams of sugar, that's about 210 kcal from it alone.
With daily consumption, such a drink can add a significant amount of energy to the diet.
However, you should not mechanically translate these calories into guaranteed kilograms of future weight gain.
The body regulates energy metabolism in a more complex way, and actual changes depend on overall nutrition, energy expenditure, and individual characteristics.
Can you drink soda every day and not gain weight?
Yes, it is possible.
If overall energy balance remains stable, a person may not gain weight even with regular consumption of sugary drinks.
However, a stable body weight does not prove that an eating habit is completely safe.
Dental risks and some metabolic consequences are not limited to being overweight.
Additionally, sugary sodas typically do not provide significant amounts of protein, fiber, and essential micronutrients.
4. Regular consumption is associated with risks for the heart and blood vessels
High consumption of beverages with added sugar may be one of the factors affecting cardiovascular health.
Studies have linked regular consumption of such drinks to an increased risk of developing cardiovascular disease.
Possible mechanisms include effects on body weight, glucose metabolism, lipid parameters, and other components of metabolic health.
However, it is not worth claiming that sweet carbonated water directly causes high blood pressure or a heart attack in every consumer.
How big the problem might be
In a 2025 Nature Medicine study, the authors also estimated that in 2020, approximately 1.2 million new cases of cardiovascular disease worldwide could be attributed to the consumption of sugar-sweetened beverages.
This is about 3% of new cases according to the statistical model used.
Such results highlight the importance of nutrition for public health, but do not allow us to determine personal risk based solely on the number of bottles consumed.
The American Heart Association recommends limiting added sugar and preferring water and unsweetened beverages.
At the same time, the entire lifestyle is important for heart health: nutrition, physical activity, smoking, blood pressure, and other factors.
5. Fat accumulation in the liver may increase
Another less obvious consequence of regular consumption of sugary drinks concerns the liver.
Common types of added sugar contain fructose, a carbohydrate in the metabolism of which the liver plays an important role.
When a person systematically consumes excess energy, particularly from sweetened beverages, this can contribute to impaired fat metabolism.
Some studies link regular consumption of sugary drinks to an increased risk of metabolically associated steatosis of the liver — MASLD.
This is the modern name for a condition that was previously often called nonalcoholic fatty liver disease.
Does this mean that soda causes fatty liver?
No, such a conclusion would be an oversimplification.
The development of MASLD depends on many factors, including metabolic status, body weight, genetic characteristics, and overall nutritional pattern.
Regular excessive consumption of sugary drinks is considered a potentially adverse factor, but not the sole cause of the disease.
It's also important to understand that fructose itself is not a poison. In particular, it is naturally found in fruits, which, along with sugars, provide the body with fiber and other nutrients.
The problem is primarily related to the regular excess intake of free sugars and the overall quality of the diet.
6. The risk of cavities and damage to tooth enamel increases
The effect of sweet carbonated drinks on teeth has two main mechanisms.
The first is related to sugar. Plaque bacteria use it and produce acids that contribute to the demineralization of hard tooth tissues.
The second is related to the acidity of the drink itself.
Many sodas contain food acids, such as citric or phosphoric, which can contribute to tooth enamel erosion if consumed frequently.
Why it's dangerous to drink soda a little bit throughout the day
Let's imagine two situations.
The first person drinks a small portion of the beverage during lunch.
The second keeps the bottle on her desk and regularly takes a few sips over the course of several hours.
In the second case, teeth are more often in contact with sugar and acids.
It is the frequency of exposure that matters for the risk of caries and erosion.
The WHO emphasizes that free sugars are one of the main dietary factors in the development of caries.
The American Dental Association also recommends limiting frequent consumption of acidic beverages, not holding them in the mouth, and preferring water.
How to reduce the risk to your teeth
If you occasionally drink sweet carbonated water, it is advisable to follow a few rules:
Do not stretch the drink over many hours.
If possible, consume it with meals.
After drinking, rinse your mouth with plain water.
Do not hold acidic liquid in your mouth.
Do not brush your teeth immediately after an acidic drink.
The American Dental Association recommends waiting about an hour before brushing your teeth after exposure to acidic beverages.
This does not replace daily oral hygiene and preventive check-ups with a dentist.
7. May increase risk of gout
Gout is an inflammatory joint disease associated with the deposition of sodium monourate crystals.
It develops against the background of disorders of uric acid metabolism and depends on a combination of hereditary, metabolic, and behavioral factors.
Frequent consumption of sugar-sweetened beverages has been linked to an increased risk of gout in some studies.
One possible mechanism is related to fructose metabolism and its effect on uric acid formation.
Can one glass of soda cause gout?
No. Accidentally drinking a sugary drink does not mean you will inevitably develop gout.
Also, not every increase in uric acid levels in the blood leads to disease.
The risk depends on genetic predisposition, kidney function, body weight, other dietary habits, and comorbid conditions.
People with diagnosed gout or hyperuricemia should discuss nutrition with their doctor.
Reducing sugary drinks may be one component of appropriate recommendations, but does not replace medical treatment when needed.
8. Carbonated water can affect sleep and digestion
Not all of the adverse effects of sugary drinks are directly related to sugar.
Some popular carbonated drinks contain caffeine, which stimulates the central nervous system.
Its amount depends on the specific brand and recipe.
If you drink such a drink in the evening, caffeine can make it difficult to fall asleep, especially with high individual sensitivity.
At the same time, decaffeinated drinks do not have this particular stimulating effect.
Why does my stomach sometimes swell after drinking soda?
Carbonated drinks contain dissolved carbon dioxide.
While drinking, some of the gas may be released into the digestive system, causing belching, a feeling of fullness, or temporary bloating.
For most healthy people, this does not indicate a serious digestive disorder.
However, in people with gastroesophageal reflux disease, functional dyspepsia, or hypersensitivity of the digestive system, some carbonated drinks may increase discomfort.
It is important to distinguish between the properties of the gas, the acidity of the drink, and the effects of its other ingredients.
It cannot be said that any carbonated water necessarily damages the stomach.
Is regular sugar-free soda harmful?
Plain drinking carbonated water without added sugar is significantly different from sweet lemonade.
It does not provide the body with a large amount of quickly available carbohydrates and usually does not have a significant calorie content.
Therefore, the risks associated with regular intake of added sugar cannot be automatically transferred to plain soda.
At the same time, carbonated water may cause bloating or discomfort in sensitive people.
Some flavored carbonated waters also contain acids that can affect enamel with frequent contact.
Is it better to drink sugar-free soda than regular cola?
When it comes to plain, unsweetened sparkling water, it is usually a more rational choice for daily thirst quenching.
However, it is important to read the composition.
The label "soda water" does not always mean the absence of added syrups, sugar, fruit juice, or sweeteners.
The simplest option for everyday drinking is plain drinking water, carbonated or still, depending on your tolerance and preferences.
Which is healthier: regular sweet carbonated water or Zero?
Drinks labeled Zero , Light , or Sugar Free usually contain little or no sugar.
Their sweet taste is provided by low-calorie or non-calorie sweeteners.
If a person replaces regular cola with a sugar-free version, they can significantly reduce the calorie content of the drink and the amount of added sugars.
In a systematic review of 17 randomized trials published in JAMA Network Open in 2022, replacing sugary drinks with low-calorie options was associated with small improvements in individual body mass indices over the study periods.
However, this does not mean that such drinks are a necessary part of a healthy diet.
What the WHO says about sweeteners
In its 2023 recommendations, WHO advises against using non-caloric sweeteners as a long-term means of weight control or prevention of non-communicable diseases.
This recommendation is conditional and does not apply to people with already established diabetes.
At the same time, the WHO document is not a conclusion about the toxicity of all permitted sweeteners and does not cancel the established norms for their safe consumption.
So, a sugar-free drink can be a practical interim option for someone trying to cut back on their intake of sugary sodas.
But to quench your thirst regularly, it's best to gradually switch to unsweetened drinks.
Can children drink sweet carbonated water?
For children, regular consumption of sugary drinks is of particular concern.
First, added sugar can increase the overall calorie content of the diet without providing enough essential nutrients.
Secondly, frequent contact of sugar with teeth increases the risk of tooth decay.
Third, forming a habit of constantly drinking sugary drinks can make it difficult to switch to plain water.
The WHO recommends not giving sugar-sweetened beverages to children under two years of age.
The American Academy of Pediatrics also recommends avoiding sugary drinks in early childhood and preferring water and age-appropriate milk drinks.
Can I replace sweet soda with juice?
Such a replacement is not always optimal.
Even natural fruit juice with no added sugar can contain significant amounts of free sugars.
Unlike whole fruit, juice usually has less fiber.
Therefore, for daily nutrition, it is more beneficial to offer your child water and whole fruits according to age.
For children with medical nutritional needs, recommendations should be coordinated with a pediatrician.
How to understand how much sugar a drink contains: reading the label
Not all sweet drinks have an obvious sweet taste or are called lemonade.
Added sugar can be found in iced tea, fruit drinks, energy drinks, flavored water, and some ready-to-drink coffee drinks.
Therefore, the most reliable way to evaluate a product is to check its nutritional value and composition.
What indicators to pay attention to
The first thing you need to do is find the line "carbohydrates, including sugars."
It is worth considering that this indicator covers sugars in general and does not always allow you to accurately determine what part of them was added during production.
You also need to check the ingredient list.
Sugar may be listed as sucrose, glucose-fructose syrup, or other sugar-containing ingredients.
Calculation example
If the label says 9.8 grams of sugars per 100 ml and the bottle contains 500 ml, the total amount would be:
9.8 × 5 = 49 grams.
That's about 12 teaspoons of sugar.
It is important to consider the entire volume of the bottle, not just the value indicated for 100 ml.
When comparing products, it's also worth checking calorie content, serving size, and caffeine content.
How to give up sweet soda without drastic restrictions
If sweet lemonade has become a daily habit, it is not necessary to try to completely change your diet in one day.
For many people, gradual reduction may be easier.
It is important to first understand why the desire to drink sweets arises.
Sometimes it's a taste habit, sometimes it's a need for a cool drink or a way to take a break from work.
Step one: determine the actual quantity
For a few days, pay attention to how much sugary soda you drink.
Maybe it's one small bottle a day or a few servings during work.
You don't need to immediately judge yourself based on this habit. The goal is to get a realistic picture.
Step two: reduce the volume
For example, if your usual serving size is 500 ml, you can switch to a smaller volume or replace part of the drink with plain water.
The specific pace depends on personal preferences and health status.
Step three: find an alternative
If you like bubbles, try plain, sugar-free sparkling water.
For extra flavor, you can use a small amount of mint, cucumber, or berries.
At the same time, frequently adding acidic juices to water can increase the acid load on tooth enamel.
If the main reason is a desire for a sweet taste, it is worth gradually reducing the overall sweetness of daily drinks.
Step Four: Change the Situations That Support the Habit
For example, if a person buys lemonade on the way to work every day, it is useful to bring water with them in advance.
If sweet soda accompanies every meal, you can initially replace it with an unsweetened drink a few times a week.
The goal is to make the new choice convenient in everyday life.
What happens if you stop drinking sugary soda?
The consequences depend on how much of the drink a person consumed previously and what they replaced it with.
If you replace your daily bottle of sweet soda with plain water and don't compensate for its calories with other foods, your overall sugar and energy intake will decrease.
This may contribute to better weight control.
The frequency of teeth contact with sugar and acids will also decrease if the new drink does not contain the appropriate components.
However, you should not expect guaranteed weight loss, rapid “body cleansing” or instant restoration of all metabolic indicators.
Is it possible to get a headache after giving up?
If a person regularly drinks caffeinated beverages, abruptly stopping their consumption may be accompanied by symptoms of caffeine withdrawal.
These may include headache, drowsiness, fatigue, and irritability.
This does not mean that the body is "removing toxins."
Such manifestations may be associated with a change in habitual caffeine intake.
If caffeine consumption was significant, gradual reduction is sometimes tolerated more comfortably.
For severe or unusual symptoms, a doctor's consultation is necessary.
The most common myths about sweet carbonated water
Myth 1. One glass of soda will definitely lead to diabetes.
No. Diabetes risk is influenced by many factors. The most important is the regularity of sugary drink consumption in the context of an overall lifestyle.
Myth 2. If a person is thin, they can drink sweet lemonade without restrictions.
Normal body weight does not eliminate metabolic risks, nor does it protect teeth from the effects of sugars and acids.
Myth 3. Sugar-free soda is the same as regular sweet soda.
No. They vary in sugar content and calorie content. However, some sugar-free drinks remain acidic, and the long-term benefits of sweeteners for weight management have not been conclusively proven.
Myth 4. Homemade lemonade with honey does not contain free sugars.
Honey is also a source of free sugars. Therefore, replacing regular sugar with honey does not automatically make a sweet drink low in sugar.
Myth 5. Plain, sugar-free soda is bad for everyone.
There is no reason to equate plain soda with sugary drinks. However, it may cause bloating or discomfort in sensitive people.
Myth 6. Physical exercise completely neutralizes the harm of sugary drinks.
Regular physical activity is beneficial, but it does not eliminate all risks, particularly for tooth enamel.
When to see a doctor
Reducing sugary drinks can be a beneficial dietary change, but it is not a substitute for diagnosis and treatment of diseases.
The following symptoms require special attention:
constant strong thirst;
frequent urination;
unexplained weight loss;
severe fatigue;
repeated episodes of elevated glucose;
joint pain or swelling;
prolonged abdominal discomfort;
tooth damage or increased enamel sensitivity.
Such manifestations can have various causes and are not necessarily related to the consumption of carbonated water.
If you have diabetes, kidney disease, cardiovascular disease, or other chronic diseases, it is advisable to coordinate individual dietary changes with your doctor.
Conclusion
Daily consumption of sweetened soda can imperceptibly increase the amount of added sugar and calories in your diet.
Scientific studies link this habit to an increased risk of obesity, type 2 diabetes, cardiovascular disease, tooth decay, and several other health disorders.
At the same time, one glass of lemonade does not determine the state of the body. What matters is the overall lifestyle, regularity of consumption, and the amount of drink.
The simplest practical change is to gradually replace sweet soda with plain drinking water or other unsweetened beverages.
The goal is not to permanently deny yourself your favorite taste, but to stop sweet carbonated water from being your main daily source of fluids.
FAQ: Frequently Asked Questions About Sweetened Carbonated Water
What happens if you drink sweet soda every day?
Regular consumption can increase your intake of added sugar and calories. Studies have linked this habit to an increased risk of weight gain, type 2 diabetes, heart disease, and tooth decay. However, the specific effects depend on your overall diet, the amount of drink consumed, and your health status.
Is it okay to drink one glass of sweet soda water every day?
A small portion does not guarantee the development of the disease, but daily consumption adds free sugars to the diet. For example, 200 ml of a drink with a sugar content of 10.5 g per 100 ml provides 21 g of sugar. This should be considered together with other sources of sugars throughout the day.
How much sugar is in 500 ml of soda water?
In typical sweetened lemonades, such a bottle may contain approximately 50–55 g of sugar, although the actual amount depends on the recipe. This is about 12–14 teaspoons of sugar. You should check the label of the specific product for the exact amount.
Can you get diabetes from drinking sweet soda?
Regular consumption of sugar-sweetened beverages is associated with a higher risk of type 2 diabetes. However, the disease develops under the influence of many factors, including heredity, overall diet, physical activity and metabolic status. One bottle does not determine the risk of the disease.
Is sugar-free cola harmful?
Sugar-free cola usually contains significantly fewer calories and does not provide a lot of added sugar. However, it may contain acids, caffeine and sweeteners. For regular thirst quenching, it is better to choose plain water.
Can you gain weight from soda?
Sweetened soda can contribute to weight gain if it increases your total calorie intake. Plain, unsweetened soda usually doesn't contain a significant amount of calories, so it shouldn't be compared to sweetened lemonade.
Does sweet soda harm the liver?
Frequent consumption of large amounts of sugary drinks is associated with an increased risk of fat accumulation in the liver. However, liver disease has many possible causes. It is not possible to diagnose it based on dietary habits alone.
What happens if you stop drinking soda for a month?
Replacing sugary drinks with plain water can help reduce your intake of free sugars and calories. It will also reduce your teeth's exposure to sugar and acids. However, changes in body weight and metabolic rate depend on many factors and are not guaranteed over a specific period of time.
What is the best substitute for sweet soda water?
Plain water is best for everyday drinking. If you like bubbles, you can choose plain, unsweetened sparkling water. Other options include unsweetened tea or water with a little bit of berries or mint. Drinks should be chosen based on individual tolerance.
Why is sweet carbonated water bad for your teeth?
Sugars are used by plaque bacteria to produce acids that promote tooth decay. In addition, many carbonated drinks are themselves acidic and can contribute to enamel erosion. It is especially undesirable to take frequent small sips throughout the day.
Important: The article is for informational purposes only and is not a substitute for medical advice. Self-medication for metabolic disorders, diabetes, liver disease, cardiovascular disease, or other conditions can be harmful to your health. Before making any significant dietary changes, especially if you have a chronic medical condition, be sure to consult your doctor. If you experience persistent, excessive thirst, frequent urination, unexplained weight loss, or other worrying symptoms, seek professional medical evaluation.
