Unfortunately, most of our calories come from low-value sources, while we eat and drink less of what actually supports brain health. In fact, a 2021 study published in JAMA found that almost 70% of calories consumed by 2-19 year olds came from ultra-processed (aka unhealthy) foods. Among all these empty calories, nothing threatens brain health quite like sugary drinks.
Sugar-sweetened beverages (often called SSBs) are a broad group of drinks sweetened with various forms of sugar like glucose, fructose, corn syrup, high-fructose corn syrup, molasses, and corn sugar.
SSBs are everywhere and rank among the most popular drinks on the market. These brain-harming liquids come in many forms: energy drinks, coffee beverages, sodas, fruit drinks, teas, sports waters, and more. Research from the past decade shows about half of adults drink SSBs on any given day, with that number rising to 63% among young people. Chances are, you regularly enjoy these drinks. But why are SSBs so bad for your brain?
Here’s why:
Vascular problems like high blood pressure and stroke seriously damage the brain. Each can contribute to dementia and is linked to what we eat and drink. Sadly, SSB consumption is a major risk factor for all of these.
A 2023 meta-analysis of 72 studies found that higher SSB intake is linked to increased risks of stroke, hypertension, and earlier death from vascular diseases.
By harming metabolic health, disrupting brain blood vessels, and increasing inflammation, it’s no surprise that higher SSB consumption is also tied to a greater risk of dementia. Currently, over 50 million people live with dementia worldwide, and that number is expected to exceed 150 million in the coming decades.
If that’s not enough, SSB consumption may also raise the risk of depression. Depression affects hundreds of millions globally. Standard care usually involves medication and therapy. While these help many, prevention deserves more attention.
Here’s where SSBs come in: their consumption is linked to a significantly higher risk of clinical depression. People who drink three cans of soda daily may face up to a 25% higher risk. Metabolic and inflammatory factors likely play a role here too.
What can you do?
Many health experts say “everything in moderation.” The truth is, there’s no amount of sugary drinks that benefits most people. Extra calories rarely help, and more importantly, the blood sugar spikes, metabolic disruptions, inflammation, and vascular issues from SSBs tend to worsen over time. That means cutting back drastically or quitting sugary drinks is a smart move. If quitting completely isn’t doable or desirable, try to limit your intake as much as possible.
