Mixed
Consuming sugar-sweetened beverages (SSBs) causes weight gain, type 2 diabetes, and cardiovascular disease risk through both energy imbalance and independent metabolic mechanisms.
Replace sugar-sweetened beverages with water, unsweetened tea, or coffee. SSBs contribute to weight gain and disease risk through both excess calories and metabolic effects like insulin resistance. Even if you don't gain weight, high SSB intake increases your risk for type 2 diabetes and heart disease. Water is the best alternative as it has no calories and helps with satiety.
It is thought that SSBs contribute to weight gain because of their high added-sugar content, low satiety, and potential incomplete compensation for total energy, leading to increased energy intake. In addition, because of their high amounts of rapidly absorbable carbohydrates such as various forms of sugar and high-fructose corn syrup (HFCS) and the large quantities consumed, SSBs may increase T2DM and cardiovascular risk independently of obesity as a contributor to a high dietary glycemic load (GL), leading to inflammation, insulin resistance, and impaired beta-cell function.
Why this rating
Based on large prospective cohort studies, meta-analyses, and consistent observational data, though residual confounding is acknowledged.
Source
Sugar-Sweetened Beverages, Obesity, Type 2 Diabetes Mellitus, and Cardiovascular Disease Risk
Vasanti Malik et al. · Circulation · 2010
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