Why do sugary drinks cause weight gain?

Dee Sandquist on behalf of Academy of Nutrition and Dietetics

Nutrition & Dietetics

A 12 oz. can of a soft drink contains approximately 9 tsp. sugar. You wouldn't sit down and eat a heaping 1/4 cup of sugar, so why waste your calories on empty nutrient beverages that have added sugar? Over time, you will lose weight by cutting your intake of sugary drinks in half. After a week or two, you may find you don't need the sugary drink and will be able to avoid drinking it. Gradual changes make long lasting successful changes. Choose an apple instead of apple juice. The apple has fiber that the apple juice does not. The same goes for orange juice. I have found many people think orange-flavored beverages contain the same nutrients as orange juice. Not so. They are sugary beverages with little nutrients even if they say "vitamin C added." Look for 100% fruit juice and consume less than 8 oz. per day.

Enas Shakkour

Nutrition & Dietetics

Sugary drinks provide empty calories. Simple sugars such as table sugar and high-fructose corn syrup do not have any nutritional value. They provide calories but provide no nutrients. A tablespoon of sugar provides 45 empty calories. When you are drinking sugary drinks instead of water you are loading your body with extra sugars and calories. A can of soda has about 142 calories. If you drink 3.5 cans of sodas per day, you will gain a pound a week. That's 4 pounds per month, and 48 pounds per year. Drink water, skim milk, or sugar-free drinks.

Academy of Nutrition and Dietetics

One can of a sugared drink accounts for about 200 calories, on average. Consuming one can every day can translate into about eight pounds of weight gain in a year. So reduce your calories by watching your intake of sugared beverages.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

Non-Alcoholic Beverages & Health

Beverages of the non-alcoholic variety include: juices, sodas, milk, tea, coffee and energy drinks to name a few. While these drinks have a variety of health benefits, it is helpful to lookout for the ones that are low in sugar. Sodas and artificially sweetened juices are high in sugar and can pack on the pounds. Plus many beverages contain caffeine, which can have adverse effects as high doses. Many beverages provide great resources of antioxidants, nutrition and vitamins.

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