Studies show that people who drink sugary drinks daily are more likely to gain weight and develop obesity than those who avoid these drinks.
Effects on bone health
A common concern about soft drinks is the risk of bone weakening. Although phosphoric acid is thought to affect calcium metabolism, a direct link has not been proven.
The real problem is substitution: people often drink carbonated drinks instead of calcium-rich beverages (such as milk), which reduces their calcium intake.
An adequate calcium intake can counteract the negative effects of caffeine and keep bones healthy in the long term.
Carbonated waters without sugar, phosphoric acid, or caffeine (e.g., carbonated mineral water) are considered safe for bone health.
Blood sugar and diabetes risk
Sugary drinks cause a rapid rise in blood sugar levels and, over time, increase insulin resistance. Even one can of soda a day is associated with an increased risk of type 2 diabetes. According to one study, 150 additional sugary calories a day increased the risk of diabetes by 1.1%.
