In recent years, there’s been a tidal wave of beverages hitting the shelves — sodas, energy drinks, iced teas, sports drinks, flavored waters, coffee concoctions — all dressed up and deliciously sweetened. But behind the flavor? A hidden danger.
Most of these beverages are loaded with added sugars, often in the form of high-fructose corn syrup, a highly processed and inexpensive sweetener used to hook your taste buds — and hijack your health.
These taste-enhancing additives are doing more than just making drinks irresistible. They are a major contributing factor to the rising rates of obesity in the U.S. and around the world.
22 Teaspoons a Day? Yes, Really.
The numbers speak for themselves. Americans consume, on average, 22 teaspoons of added sugar per day — and most of that comes not from dessert, but from drinks.
Let that sink in: one can of regular soda contains around 8 teaspoons of sugar. That’s nearly triple the amount found in an 8-ounce glass of milk, which contains about 3 teaspoons — naturally occurring in the form of lactose.
And here’s the kicker: when sugar is added at concentrations higher than what’s found in nature, the brain has no real mechanism to regulate it. You can’t “feel” when you’ve had enough. You don’t naturally stop. The thirst remains — and so does the sugar consumption.
This creates a dangerous cycle of overconsumption without satisfaction.
What’s the Harm?
The harm is subtle at first — a few pounds gained here, a spike in energy followed by a crash there. But over time, the consequences become serious:
- Increased belly fat and insulin resistance
- Higher risk of type 2 diabetes
- Mood instability and energy fluctuations
- Increased inflammation and chronic disease risk
- And of course, weight gain that becomes harder to reverse
Sugary drinks don’t just add calories — they override your body’s natural signals, leading to a pattern of consumption that becomes hard to break.
What Can You Do?
Start with awareness. Begin reading labels. Watch for added sugars — especially in drinks that appear “healthy” on the surface (like flavored waters or bottled teas).
Then, take small, sustainable steps:
- Gradually reduce how much soda or sweet tea you drink per week
- Switch to unsweetened alternatives or naturally flavored water
- When you crave sweetness, opt for whole fruits — they come with fiber and nutrients
- Remind yourself: it’s not just about cutting sugar — it’s about retraining your brain to recognize and enjoy real, satisfying nourishment
Final Thoughts
Sugary drinks are everywhere — and they’re designed to keep you coming back. But you don’t need to fall into that trap. By becoming more mindful of what you’re drinking and why, you can begin to regain control, retrain your brain, and create a healthier relationship with what you put in your body.
Your health doesn’t need another can of soda.
It needs you — clear-eyed, conscious, and committed to real change.
The author of the award-winning book, Diabetes: The Real Cause and the Right Cure, and Nationally Syndicated Columnist, Dr. John Poothullil, advocates for patients struggling with the effects of adverse lifestyle conditions.
Dr. John’s books, available on Amazon, have educated and inspired readers to take charge of their health. You can take many steps to make changes in your health, but Dr. John also empowers us to demand certain changes in our healthcare system. His latest book, Beat Unwanted Weight Gain, reveals the seven most essential strategies for shedding pounds—and keeping them off for good.
Follow or contact Dr. John at drjohnonhealth.com.
John Poothullil practiced medicine as a pediatrician and allergist for more than 30 years, with 27 of those years in the state of Texas. He received his medical degree from the University of Kerala, India in 1968, after which he did two years of medical residency in Washington, DC and Phoenix, AZ and two years of fellowship, one in Milwaukee, Wisconsin and the other in Ontario, Canada. He began his practice in 1974 and retired in 2008. He holds certifications from the American Board of Pediatrics, The American Board of Allergy & Immunology, and the Canadian Board of Pediatrics.During his medical practice, John became interested in understanding the causes of and interconnections between hunger, satiation, and weight gain. His interest turned into a passion and a multi-decade personal study and research project that led him to read many medical journal articles, medical textbooks, and other scholarly works in biology, biochemistry, physiology, endocrinology, and cellular metabolic functions. This eventually guided Dr. Poothullil to investigate the theory of insulin resistance as it relates to diabetes. Recognizing that this theory was illogical, he spent a few years rethinking the biology behind high blood sugar and finally developed the fatty acid burn switch as the real cause of diabetes.Dr. Poothullil has written articles on hunger and satiation, weight loss, diabetes, and the senses of taste and smell. His articles have been published in medical journals such as Physiology and Behavior, Neuroscience and Biobehavioral Reviews, Journal of Women’s Health, Journal of Applied Research, Nutrition, and Nutritional Neuroscience. His work has been quoted in Woman’s Day, Fitness, Red Book and Woman’s World.Dr. Poothullil resides in Portland, OR and is available for phone and live interviews.To learn more buy the books at: amazon.com/author/drjohnpoothullil
Visit drjohnonhealth.com to learn more. You can also contact him at john@drhohnonhealth.com.
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