This Common Drink May Be Harming Your Brain

Just like your food and drink choices impact your heart and bone health, they also play a role in your brain health. While some foods can be nourishing, others may be harmful in the long term. 

If you’re looking to support brain health, one drink experts often flag is sugar-sweetened beverages like soda. Keep reading to learn why this common drink may be harming your brain more than you realize.

Why Sugary Drinks May Harm Brain Health

It’s important to point out that drinking one soda isn’t going to directly harm your brain, so don’t worry if you enjoy a can of Coca-Cola every now and then. However, drinking sugary drinks too much and too often can have a negative impact over time. Here’s why.

They Spike Blood Sugar

A sugary drink may give you a quick boost of energy, but afterward you may not feel as great. In healthy individuals, drinking soda typically triggers a rapid rise in blood sugar followed by a relatively quick drop. Those with metabolic conditions like insulin resistance or diabetes might experience a more substantial spike and drop in blood sugar.

“Sugary drinks deliver a large amount of added sugar quickly, without the fiber, protein or fat that would normally slow down digestion,” says Vandana Sheth, RDN, CDCES. “That can contribute to blood sugar spikes, insulin resistance, inflammation and vascular changes, all of which impact long-term brain health.”

“The brain relies on a steady supply of glucose, but both high and low blood sugar can interfere with brain and blood vessel health, particularly in people with diabetes or insulin resistance,” adds Johannah Katz, M.A., RD.

Good brain functioning depends on healthy blood vessels, which means keeping blood pressure, blood sugar and inflammation in check. Research has linked sugar-sweetened beverages to an increased risk of high blood pressure, type 2 diabetes and stroke. Therefore, cutting back on sugary drinks can be a smart way to lower your risk.

They May Worsen Mental Health

“People often think about soda only in terms of calories or sugar, but frequent sugar-sweetened beverage intake has also been associated with higher risk of depression in some studies,” Sheth says. “This may be partly related to blood sugar swings, inflammation, sleep disruption and the way these drinks can crowd out more nourishing choices.”

One study, for example, found that students who consume higher amounts of sugar-sweetened beverages and ate takeaway meals frequently had higher levels of psychological and behavioral health problems. Another study found an association between consumption of sugar-sweetened beverages and an increased risk of depression.

That said, many of the studies in this area have limitations in their scope or design. Future high-quality research will be important for clarifying the relationship between sugary drinks and mental health. 

“I would not tell people soda causes depression, but it may be one marker of a dietary pattern that is less supportive of mental health, especially if it displaces more nutrient-dense foods and drinks,” Katz says. 

They May Interfere with Your Sleep

Consuming sugary drinks may interfere with sleep, especially when you sip them later in the day. Recent studies show that higher intake of sugar-sweetened beverages may be associated with more sleep disturbances and mental health problems—although the researchers noted that further studies are needed due to gaps in the evidence.

Many sugar-sweetened beverages like soda and energy drinks also contain caffeine, which can interfere with quality sleep. This is important because sleep is critical for many aspects of brain health, including attention and decision-making, Katz says.

“Poor sleep can impact memory, focus, appetite regulation, insulin sensitivity and mood,” Sheth says. “The issue may not just be the sugar itself, but the ripple effect on the whole body.”

Healthier Drink Options

It’s easy to overdo sugary drinks because they’re so easy to consume in large amounts in one sitting. For instance, a 12-ounce can of Coca-Cola packs 39 grams of sugar. Yet, the American Heart Association recommends limiting added sugars to 25 grams per day for women and 36 grams per day for men. So a single can puts you over this amount.

“That is why drinks are often one of the most practical places to start when someone wants to support blood sugar, heart health and brain health,” says Sheth. 

If you’re looking to cut back on sugary drinks, here are some lower-sugar options:

• Water. A simple option without added sugar. If you prefer flavor, try adding cucumber, mint or citrus. 
• Sparkling Water. Flavored sugar-free sparkling water or sparkling water with a splash of juice can mimic soda with far less sugar. “This can give the feeling of soda but with much less sugar,” Sheth says.
• Coffee. Black coffee or coffee with a bit of milk can be a much better pick-me-up. That said, try to limit added sugar. “I’d keep it unsweetened or very lightly sweetened to avoid turning it into a dessert drink,” says Katz.
• Unsweetened Tea. Unsweetened iced tea, green tea or herbal teas can offer flavor without added sugar, and some options contain beneficial polyphenols, shares Katz.
• Milk or Unsweetened Soy Milk. “These provide protein and nutrients, so they are more filling and balanced than a sugary beverage,” explains Sheth.
• Lower-Sugar or No-Added-Sugar Soda. “These can be helpful stepping-stone options for people who are trying to reduce added sugar but still want something flavorful,” says Sheth.

Our Expert Take

Drinking soda every now and then isn’t likely to harm brain health. However, regularly consuming sugar-sweetened beverages over time may negatively affect several aspects of brain health, including stroke risk, mental health and sleep quality.

If you’re looking to cut back, swapping soda for options like water, unsweetened tea or sparkling water can be simple, practical alternatives.