The real problem is substitution: people often drink soda instead of calcium-rich drinks (like milk), which reduces calcium intake.
Sufficient calcium intake can neutralize the negative effects of caffeine and maintain healthy bones in the long term.
Carbonated waters without sugar, phosphoric acid and caffeine (e.g., sparkling mineral water) are not considered harmful to bone health.
Blood sugar and risk of diabetes
Sugary sodas cause rapid spikes in blood sugar and increase insulin resistance over time. Just one can of soda a day is associated with an increased risk of type 2 diabetes. According to one study, each additional 150 “sugar” calories consumed daily increases the risk of diabetes by 1.1%.
Non-alcoholic fatty liver disease (NAFLD)
Fructose, a major ingredient in sodas, is metabolized by the liver. Excessive fructose consumption can lead to fat accumulation and the development of non-alcoholic fatty liver disease (NAFLD), a condition that can cause serious complications, hence the importance of limiting the consumption of sugary drinks.
Dental damage
The combination of acids and sugars in soft drinks creates an environment conducive to the destruction of tooth enamel. Phosphoric and carbonic acids attack the enamel, and the sugars feed bacteria that produce even more acids. Regular consumption significantly increases the risk of cavities and infections.
Cardiovascular risks
Prolonged soda consumption has been linked to increased blood pressure, “bad” cholesterol (LDL), and cardiovascular disease. Studies show that consuming one serving of soda per day increases the risk of heart attack or death from cardiac causes by 20%.
