Fizzy drinks and sodas

Research shows that sugary drinks are major contributors to obesity and diabetes. They also increase the risk of heart disease, the leading cause of death in the U.S. These drinks include soda, pop, cola, tonic, fruit punch, lemonade, sweetened powdered drinks, and sports or energy drinks.

People who consume sugary drinks regularly (1–2 cans a day or more) have a 26% higher risk of developing type 2 diabetes compared to those who rarely drink them.

To put it into perspective, there are 4.2 grams of sugar in a single teaspoon. Imagine adding 7 to 10 teaspoons of sugar to a 12-ounce glass of water—that’s the amount of sugar in a typical can of soda. Visualizing this can help you understand just how much added sugar is in your drink.

Even drinks like 100% fruit juice, which contains beneficial vitamins and minerals, should be limited. Though it’s made from natural fruit sugars, it still contains the same amount of sugar and calories as soft drinks. Treat it as a snack, not a substitute for water.