Energy balance
Replacing sugar-sweetened beverages (SSBs) with water or non-nutritive sweeteners (NNS) reduces long-term weight gain and obesity risk in children and adults.
To manage weight, replace sugary drinks (soda, juice, sports drinks) with water or unsweetened beverages. This substitution is associated with reduced long-term weight gain. If you miss the sweetness, non-nutritive sweeteners (like stevia or aspartame) are a viable, low-calorie alternative that does not appear to negatively impact metabolism or appetite in the short term. Focus on reducing total caloric intake from beverages.
Increasing water intake instead of SSBs or fruit juices was associated with lower long-term weight gain [98]. In a study (18-month duration) with a double blind design, performed in healthy normal-weight Dutch children, it was shown that masked replacement of a sugar-containing beverage with a sugar-free beverage significantly reduced weight gain and body fat gain [69].
Why this rating
Supported by multiple prospective studies, meta-analyses, and a double-blind RCT, though the authors note some limitations in long-term investigation.
Source
Opportunities for Intervention Strategies for Weight Management: Global Actions on Fluid Intake Patterns
Max Lafontan et al. · Obesity Facts · 2015
DOI 10.1159/000375103
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