What 3,000 Nutrition Experts Agree We Should Stop Drinking

At a nutrition conference in Washington, DC, more than 3,000 dietitians, doctors, and researchers were virtually unanimous about one simple health upgrade: cut out sugary drinks. While opinions on ideal foods varied, the consensus on what to avoid was striking. Soda, sweetened teas, fruit drinks, and sports beverages were singled out not just as empty calories but as uniquely harmful products.

The problem is the sheer concentration of added sugar. A typical can of soda packs about 40 grams of sugar, already blowing past the American Heart Association’s recommended daily limit of 25 grams for women and nearing the 36-gram mark for men. Dietitians argue that liquid sugar lacks fiber or protein to slow absorption, causing severe blood sugar spikes and crashes. That metabolic rollercoaster is linked to weight gain, insulin resistance, and more.

Perhaps most alarming is the emerging link to cancer. Researchers at the Fred Hutchinson Cancer Center and the University of Texas Southwestern Medical Center have found that sugary drinks are more consistently associated with cancer risk than nearly any other ultra-processed food, except processed red meat like bacon. Kenny Mendoza, a professor at UT Southwestern, told the conference that ultra-processed sugary drinks and processed meats are the two product categories most tightly linked to higher cancer risk.

The advice isn’t limited to soda. Energy drinks, sweetened coffees, sports drinks (even with electrolytes), and fruit drinks that aren’t 100% juice are all flagged. Registered dietitian Nicholas Marchello summed it up: he’d rather see people eat ice cream, because at least ice cream fills you up.

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Why Sugary Drinks Differ from Other Ultra-Processed Foods

The Liquid Sugar Problem

Unlike the sugar in a cookie or piece of cake, which comes packaged with fat or starch that blunts absorption, the sugar in a beverage hits the bloodstream almost instantly. This rapid surge forces the pancreas to release a large amount of insulin, setting off a cascade that promotes fat storage and can lead to low blood sugar later, triggering more cravings. Dietitians emphasize that because these drinks provide no satiety, people often don’t compensate by eating less later, making them a direct driver of excess calorie intake.

The Cancer Connection

Marion Neuhouser’s work at Fred Hutchinson Cancer Center has added to a growing body of evidence that high sugar consumption is an independent risk factor for certain cancers. The mechanism may involve chronic inflammation, obesity, and insulin resistance—all of which are fueled by regular sugary drink consumption. Kenny Mendoza noted that the epidemiological link is strong enough to put sugary drinks in the same risk conversation as processed meats, a striking classification for a product consumed daily by half the US population.

The Diet Soda Nuance

Switching to artificially sweetened drinks may reduce sugar intake, but experts caution that it’s not a free pass. Emerging research, largely from rodent studies and some human observational data, suggests that sweeteners like aspartame, sucralose, and stevia can disrupt the gut microbiome and are associated with a higher risk of heart attack and metabolic changes. However, these human studies show correlation, not causation, and the doses in animal studies far exceed typical human consumption. The consensus: diet soda can be a transitional tool, but long-term reliance is not yet proven safe.

Evidence-Backed Swaps to Reduce Your Risk

  • Replace soda with water or seltzer: Eliminating a daily 40‑gram sugar hit puts you well within the recommended added-sugar limits and avoids the blood sugar crash cycle.
  • For a sweet fix, choose 100% fruit juice—in moderation: Unlike fruit drinks with added sugar, 100% juice provides natural sugars along with some nutrients, but still drink it in small amounts because it’s calorie-dense.
  • For energy, lean on coffee or tea without sugar: Black coffee and unsweetened tea have proven health benefits and no added sugar, making them a far better choice than energy drinks or sweetened lattes.
  • If you rely on diet soda, view it as a short-term bridge: While it can help curb sugar cravings, the long-term safety of artificial sweeteners remains uncertain, so gradually reduce reliance and shift to unsweetened beverages.