We often think of food as the main culprit when it comes to inflammation and weight gain—and while it’s true that avoiding highly processed snacks is key to staying healthy, it’s also crucial to remember the role of beverages. Many popular drinks are loaded with added sugars and artificial ingredients that throw your metabolism off balance, contribute to inflammation, and throw a wrench in your weight loss goals.
But what are some of the worst options? To shed some light on the biggest offenders, we spoke to Elizabeth Katzman, a Functional Diagnostic Nutrition Practitioner (FDN-P). She warns against soda, alcohol, and even some plant-based milks. Find the full list—and Katzman’s expert insight—below.
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1. Sugary Sodas
This one may be obvious, but it's worth reiterating: sugary sodas are a serious no-go if you want to avoid inflammation and weight gain. They're packed with high-fructose corn syrup, which is linked to visceral fat gain and insulin resistance. "They often contain phosphoric acid that can disrupt gut health," says Katzman. This combination not only drives blood sugar spikes but also damages the gut—two factors that increase the likelihood of fat accumulation. Instead, reach for sparkling water with a splash of 100% fruit juice.
2. Sweetened Fruit Juices
Fruit juice may seem like a healthy choice, but the sad reality is that most store-bought versions are loaded with sugar and lacking in fiber, resulting in blood sugar spikes, Katzman warns. Without fiber, you're essentially drinking liquid sugar. Many juices even contain additional sweeteners beyond what’s naturally found in fruit. You may as well drink soda! For a healthier choice, try fresh-pressed juice diluted with water to reduce the sugar load.
3. Alcohol (Especially Sweet Cocktails
As much as we love happy hour, facts are facts: alcohol is extremely unhealthy. It isn't just the empty calories that lead to weight gain; it also puts fat metabolism on hold while the body works to clear it from the system. "It also raises cortisol, promoting abdominal fat," Katzman explains. When it's time for a cocktail, try to keep the sugar down by drinking tequila with fresh lime—or even better, a mocktail made with herbs and soda water.
h2>4. Energy Drinks What you gain in a pick-me-up, you lose in health. With high caffeine levels, added sugars, and artificial ingredients, energy drinks are a nightmare when it comes to inflammation. Plus, they can increase stress hormones and disrupt sleep, which can throw off hunger and metabolic hormones. That combo can lead to hormonal imbalances that make weight loss harder, Katzman warns. When you need a bit of energy, try matcha instead. It's loaded with benefits!
5. Flavored Coffee Drinks
Flavored coffee beverages—think caramel lattes and frappes—can contain as many as 25 teaspoons of sugar per serving. Yikes! When you add dairy, artificial syrups, and whipped cream, your go-to coffee order becomes a perfect storm of inflammation, according to Katzman. It’s dessert in a cup! The good news is that black coffee could actually boost your metabolism. Add some cinnamon for anti-inflammatory benefits, and you're in great shape!
6. Sweetened Iced Teas
Tea is generally good for you—but when you add a load of sugar, artificial colors, and flavors to the mix like most bottled varieties, you get more than you bargained for in terms of inflammation. "Regular consumption associated with increased waist circumference," Katzman warns. Say it ain't so! Stick with cold-brewed herbal tea.
7. Sports Drinks
This one may be surprising. Sports drinks are often marketed as a healthy beverage. But while they can be beneficial to serious athletes, they're an unnecessary source of sugar for most people. When consumed without physical exertion, these drinks can contribute to blood sugar imbalances and metabolic dysfunction. Coconut water or homemade electrolyte drinks with sea salt, lemon, and water is a great alternative.
8. Vitamin Waters and Enhanced Beverages
Also often marketed as health drinks, vitamin waters frequently contain added sugars, sweeteners, and food dyes. The label might suggest you're doing something good for your body, but many of these additives actually fuel low-grade inflammation. "Artificial sweeteners can alter gut bacteria and trigger inflammation," Katzman warns. Fruit or cucumber-infused water will do the trick!
9. Diet Sodas
Be warned: although it contains zero calories and zero sugar, the artificial sweeteners in diet soda come with risks of their own. Studies show that these additives may disrupt the gut microbiome and even trigger an insulin response. "They’re linked to increased waist circumference and an altered gut microbiome," says Katzman. Luckily, there are plenty of healthy low-sugar beverages to grab instead!
10.Powdered Drink Mixes
From hydration sticks to flavored powders, there are a lot of seemingly convenient products that are actually artificial colors, preservatives, and sugar substitutes—making them a poor choice for anyone trying to lose weight. These ingredients can contribute to inflammation, disrupt digestion, and even trigger food sensitivities. Katzman warns to look out for hidden sugars and artificial ingredients that can trigger sensitivities.
11. Sweetened Plant Milks
Oat, almond, and soy milks are all popular choices, whether you're sensitive to dairy, vegan, or just enjoy the taste. However, many commercial versions are sweetened and processed with ingredients like carrageenan, which may irritate the gut. Katzman cautions that although they’re often marketed as healthy, the sugar content tells another story. Always read labels and opt for unsweetened varieties when possible.
