10 Drinks to Avoid for Better Health: Dietitian Tips

Dietitians and health experts are warning against the consumption of specific high-sugar beverages that can undermine metabolic health and contribute to chronic disease. The guidance emphasizes that liquid calories, particularly those derived from added sugars, are processed differently by the body than calories from solid foods.

Jason Ewoldt, a registered dietitian at the Rutgers University School of Health Professions, notes that the primary danger of these drinks lies in their lack of satiety. Because liquid calories do not require chewing or provide the bulk of fiber found in whole foods, the brain often fails to register them as significant caloric intake.

Beverages Linked to Poor Health Outcomes

Nutrition professionals identify a variety of drinks that frequently contain excessive added sugars or artificial additives that can lead to insulin resistance and weight gain. These include:

• Regular soda and carbonated soft drinks
• Energy drinks
• Sweetened iced teas
• Processed fruit juices
• Sports drinks
• Sweetened coffee beverages and frappuccinos
• Sweetened nut milks
• Tonic water
• Sweetened yogurt-based drinks
• Sugary cocktail mixers

While some of these drinks are marketed as health-conscious or performance-enhancing, experts suggest their sugar content often outweighs their perceived benefits.

The Satiety Gap and Liquid Calories

The physiological response to drinking sugar differs significantly from eating it. According to Jason Ewoldt of the Rutgers University School of Health Professions, the body does not feel as full after consuming liquid calories as it does after eating an equivalent amount of calories in solid form.

The brain doesn’t register liquid calories the same way it registers solid food, meaning you can consume a large amount of sugar without feeling satisfied.

Jason Ewoldt, Rutgers University School of Health Professions

This phenomenon often leads individuals to consume more total calories throughout the day, as the sugar-heavy drinks do not suppress appetite. This cycle can contribute to an overall increase in daily caloric intake beyond what the body requires for energy.

The Distinction Between Whole Fruit and Juice

A common point of confusion for consumers is the health value of fruit juice compared to whole fruit. While fruit contains natural sugars, it also contains fiber, which slows the absorption of sugar into the bloodstream.

Dietitians, including Stephani Johnson, highlight that the process of juicing removes the essential fiber. Without this fiber, the fructose in the juice is absorbed rapidly, causing a sharper spike in blood glucose and insulin levels.

This rapid absorption can put additional strain on the liver and increase the risk of metabolic dysfunction over time. Experts recommend consuming the whole fruit rather than the extracted juice to maintain the nutritional benefits of the fiber.

Long-Term Health Implications

Consistent consumption of added sugars in beverages is linked to several systemic health issues. High intake of liquid sugar is associated with an increased risk of type 2 diabetes, non-alcoholic fatty liver disease, and cardiovascular complications.

The impact on dental health is also significant, as the combination of acidity and sugar in many of these drinks erodes tooth enamel and promotes decay.

Recommended Alternatives

To improve overall wellness, dietitians suggest replacing sugar-laden drinks with options that provide hydration without the metabolic cost. Recommended alternatives include:

• Water or sparkling water with a squeeze of fresh lime or lemon
• Unsweetened herbal or green teas
• Black coffee or coffee with a small amount of unsweetened milk
• Infused water using fresh cucumber or berries

By shifting away from liquid sugars, individuals can better regulate their blood glucose levels and improve their body’s natural ability to signal fullness.