At a recent nutrition conference in Washington, D.C., attended by more than 3,000 professionals, dietitians converged on a single recommendation: reduce consumption of sugary drinks. While individual dietary advice varies, the consensus was that cutting back on soda and similar sweetened beverages offers a straightforward path to better gut health, steadier energy, and a lower risk of serious disease.
Why sugary drinks are a health concern
Soda and other sweetened beverages are a major source of added sugar. The American Heart Association and the U.S. Department of Agriculture set daily added‑sugar limits between 25 and 50 grams, yet a typical 12‑ounce can of soda contains roughly 40 grams of sugar. Consuming that amount in a single serving pushes many people near or beyond recommended limits.
Excessive added sugar has been linked to a wide range of health problems, including type 2 diabetes, obesity, metabolic syndrome, heart disease, tooth decay, liver damage, kidney disease, and several cancers. Colon cancer, now the leading cause of cancer‑related death in people under 50, is among the cancers cited.
Marian Neuhouser, a dietitian at the Fred Hutchinson Cancer Center, noted that her research connects higher sugar intake with increased cancer risk. Kenny Mendoza, a professor at the University of Texas Southwestern Medical Center, emphasized that sugary drinks are more closely associated with cancer than almost any other ultra‑processed food, second only to processed red meats such as bacon. “Definitely, I would recommend avoiding ultra‑processed sugary drinks and ultra‑processed meats because those are actually consistently associated with a higher risk of cancer,” Mendoza said.
The risk profile extends beyond soda to other sweetened drinks, including energy drinks, fruit drinks that are not 100 % juice, sports drinks, and sweetened coffee or tea. Even though these beverages differ in branding, they share the common feature of delivering high sugar loads without substantial nutritional benefit, making it easy to exceed daily limits.
What experts say about diet soda
For those who regularly drink soda, the instinct may be to switch to sugar‑free versions. Dietitians acknowledge that reducing overall sugar intake is beneficial, but caution that artificial sweeteners are not without potential concerns. Emerging evidence links popular non‑nutritive sweeteners—such as aspartame, sucralose, and stevia—to disruptions in the gut microbiome. Some observational studies in humans have found associations between higher artificial‑sweetener consumption and increased risk of heart attack or metabolic changes, though causality has not been established.
Most of the strongest evidence comes from animal studies that use doses far exceeding typical human consumption. Because long‑term, controlled human trials are difficult to conduct, researchers stress the need for further investigation before drawing definitive conclusions about health risks.
Practical recommendations
Given the uncertainties surrounding diet soda, the prevailing advice from doctors and dietitians is to prioritize plain water as the main beverage throughout the day. For those seeking flavor or fizz, sparkling water (seltzer) or 100 % fruit juice are suggested alternatives. If an energy boost is desired, coffee and tea can be beneficial, provided they are consumed without added cream or sugar.
Nicholas Marchello, a registered dietitian and nutrition professor at the University of Central Missouri, offered a simple comparison: “There are no benefits. It’s just sugar; it’s going to leave your stomach in seconds. At least ice cream would fill you up.” While he highlighted the emptiness of soda, he also implied that a modest portion of a more satiating food could be a better choice than a sugar‑laden drink.
Overall, the message from the conference aligns with long‑standing public‑health guidance: limit added sugars, especially from liquid sources, and choose nutrient‑dense foods and beverages to support gut health, stable energy, and long‑term disease prevention.
Mitchell Landsberg is the senior reporter for News Raise and focuses on Technology. Mitchell regularly writes about social media platforms and how influencers, industry and general people use them to communicate and make money.
