Studies show that people who drink sugary drinks every day are more likely to gain weight and become obese than those who avoid these drinks.
Effects on bone health
A common concern related to soft drinks is the risk of bone loss. Although phosphoric acid is thought to impair calcium metabolism, a direct link has not been proven.
The real problem is substitution: people often drink carbonated drinks instead of calcium-rich beverages (such as milk), which reduces calcium absorption.
An adequate calcium intake can counteract the negative effects of caffeine and keep bones healthy in the long term.
Carbonated waters without sugar, phosphoric acid, or caffeine (e.g., carbonated mineral water) are not considered harmful to bone health.
Blood sugar and diabetes risk
Sugary drinks cause a rapid rise in blood sugar levels and, over time, increase insulin resistance. Just one can of soda a day is associated with an increased risk of type 2 diabetes. According to one study, 150 additional sugary calories a day increased the risk of diabetes by 1.1%.
Water with natural additives
Add lemon slices, cucumber, ginger, or mint leaves. Refreshing and sugar-free.
Herbals (hot or cold)
Mint, chamomile, lemon balm, rosemary, and more: caffeine- and sugar-free, with a calming effect.
Hibiscus or rosehip tea (cold)
Rich in antioxidants, with a slightly sour and refreshing flavour.
Homemade sugar-free fruit drinks
Made with cranberries, blackcurrants, or chokeberries, diluted with water: a source of vitamins.
Coconut water (natural)
It effectively hydrates and contains natural electrolytes, ideal after physical exertion.
Kefir and probiotic drinks (without added sugar)
They maintain intestinal flora and facilitate digestion.
Calcium-fortified plant-based milk (unsweetened)
Almonds, oats, soy, etc.: useful alternatives to milk for bone health.
Advise
Read labels: avoid drinks with added sugars, sweeteners, colorings, and flavorings.
Studies show that people who drink sugary drinks every day are more likely to gain weight and become obese than those who avoid these drinks.
Effects on bone health
A common concern related to soft drinks is the risk of bone loss. Although phosphoric acid is thought to impair calcium metabolism, a direct link has not been proven.
The real problem is substitution: people often drink carbonated drinks instead of calcium-rich beverages (such as milk), which reduces calcium absorption.
An adequate calcium intake can counteract the negative effects of caffeine and keep bones healthy in the long term.
Carbonated waters without sugar, phosphoric acid, or caffeine (e.g., carbonated mineral water) are not considered harmful to bone health.
Blood sugar and diabetes risk
Sugary drinks cause a rapid rise in blood sugar levels and, over time, increase insulin resistance. Just one can of soda a day is associated with an increased risk of type 2 diabetes. According to one study, 150 additional sugary calories a day increased the risk of diabetes by 1.1%.
Non-alcoholic fatty liver disease (NAFLD)
Fructose, a major component of soft drinks, is metabolized by the liver. Excessive fructose consumption can lead to fat accumulation and the development of non-alcoholic fatty liver disease, which can lead to serious complications. Therefore, it is important to limit the consumption of sugary drinks.
damage to teeth
The combination of acids and sugar in soft drinks promotes the destruction of tooth enamel. Phosphoric acid and carbon dioxide attack tooth enamel, while sugar feeds bacteria, which in turn produce more acids. Regular consumption significantly increases the risk of cavities and infections.
Cardiovascular risks
Long-term consumption of carbonated beverages has been linked to high blood pressure, “bad” (LDL) cholesterol, and cardiovascular disease. Studies show that consuming one serving of carbonated beverage per day increases the risk of heart attack or death from heart disease by 20%.
Alternatives for healthy bones
Replacing carbonated drinks with calcium-rich beverages, such as milk or fortified plant-based alternatives, promotes bone health, especially in children and adolescents. Sparkling mineral water, rich in calcium, is also an excellent choice for safe hydration.
Risk of gout
Sugary drinks increase uric acid levels, a major risk factor for gout. Fructose promotes uric acid production, and regular consumption of carbonated beverages increases the risk of gout by 75% in women and nearly 50% in men.
What can you drink instead of lemonade?
Carbonated drinks may seem like a harmless vice, but their long-term health effects are serious. From obesity and diabetes to bone and heart problems, they offer little more than a sweet taste.
Replacing them with water, herbal teas, or calcium-rich drinks can improve overall health and reduce the risk of chronic diseases.
The best lemonade substitutes
Natural water
The best choice for hydration: no calories, sugars or additives.
mineral water
Rich in minerals such as calcium and magnesium.
Water with natural additives
Add lemon slices, cucumber, ginger, or mint leaves. Refreshing and sugar-free.
Herbals (hot or cold)
Mint, chamomile, lemon balm, rosemary, and more: caffeine- and sugar-free, with a calming effect.
Hibiscus or rosehip tea (cold)
Rich in antioxidants, with a slightly sour and refreshing flavour.
Homemade sugar-free fruit drinks
Made with cranberries, blackcurrants, or chokeberries, diluted with water: a source of vitamins.
Coconut water (natural)
It effectively hydrates and contains natural electrolytes, ideal after physical exertion.
Kefir and probiotic drinks (without added sugar)
They maintain intestinal flora and facilitate digestion.
Calcium-fortified plant-based milk (unsweetened)
Almonds, oats, soy, etc.: useful alternatives to milk for bone health.
Advise
Read labels: avoid drinks with added sugars, sweeteners, colorings, and flavorings.
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