When it comes to choosing a beverage to quench your thirst, the options can be overwhelming. The age-old debate between sugar-sweetened drinks (like regular cooldrinks) and their calorie-free counterparts (diet cooldrinks) is a common one. Unfortunately, the answer is that neither is a healthy choice for regular consumption. Both types of drinks have been linked to an increased risk of chronic health conditions through long-term observational studies. They may each have a small role in certain situations, but overall, the healthiest beverage choice is water.
The Case Against Sugar-Sweetened Drinks
Regular cooldrinks are packed with calories and large amounts of added sugar, contributing to numerous health concerns including weight gain and obesity, type 2 diabetes, cardiovascular disease and dental health.
Liquid calories from sugary drinks are often not as satiating as those from solid foods and foods containing fibre, meaning people tend to consume more total calories throughout the day if they are drinking regular cooldrinks, and this can lead to weight gain. Having consistently high sugar intake can also lead to insulin resistance and impaired beta-cell function in the pancreas, significantly increasing the risk of developing type 2 diabetes. We also know that excess sugar consumption is linked to higher blood pressure, inflammation, and fat accumulation (including fatty liver disease), all of which are risk factors for heart attack and stroke. And the high sugar content of regular cooldrinks promote tooth decay and cavities.
The World Health Organization (WHO) recommends limiting added sugar intake to less than 10% of total daily calories, ideally less than 5% for optimal health.
The Case Against Diet Drinks
Diet drinks use artificial or non-nutritive sweeteners and contain few or no calories. While they might seem like a healthier alternative, especially in the short term, their long-term health implications are a subject of ongoing research and concern.
The link between diet drinks and weight is controversial. Some research indicates artificial sweeteners might alter gut bacteria or increase sugar cravings, potentially leading to weight gain over the long run, even without the calories. Studies also suggest that people who consume even a single diet cooldrink daily are more likely to suffer from diabetes, hypertension, and metabolic syndrome. And similar to sugary drinks, frequent high consumption of diet drinks has been associated with an increased risk of stroke and cardiovascular disease. Although diet cooldrinks are sugar-free, the high acidity of the diet drinks can also erode tooth enamel over time.
The Verdict – Water is the Winner
Public health messages are clear. Drinking any type of sweetened beverage on a daily basis is not a healthy choice. If you're trying to cut down on sugar, diet drinks might serve as a temporary bridge. However, for overall long-term wellness and disease prevention, it's best to reduce intake of all sweeteners, including both sugar and its non-nutritive substitutes. The optimal choice for hydration and health is water. Still and sparkling are perfect. Add your own flavours by adding cucumber, lemon, mint or ginger to make water more palatable if you don’t enjoy the taste of water.
