Sugar and energy drinks, like sodas, sweetened teas, or energy boosters, are popular for their quick energy kick and sweet taste. However, these drinks are packed with sugar, caffeine, and artificial ingredients that can harm your body over time.
From weight gain to heart issues, the side effects can sneak up, especially for those aiming for a healthy lifestyle. This article explains the top side effects of drinking sugar or energy drinks, backed by studies. We’ll also suggest healthier vegetarian alternatives to keep you energised without risking your health.
Why Sugar and Energy Drinks Are Harmful?
High levels of sugar, caffeine, and artificial additives included in sugar and energy drinks can cause stress on your body's systems.
Regular intake of sugary drinks raises the risk of obesity, diabetes, and heart disease, according to a 2017 study published in the Journal of the American Heart Association.
Energy drinks can also interfere with sleep and cardiac rhythm because of their high caffeine and stimulant content.
These drinks can undermine healthy eating attempts for exercise fanatics or vegetarians. You may make better decisions to maintain your health and energy levels by being aware of these side effects.
Top Side Effects of Drinking Sugar or Energy Drinks
Here are some of the side effects of having sugar or energy drinks:
1. Weight Gain
Sugar and energy drinks are loaded with calories, often 150–300 per can, mostly from sugar. These empty calories add up, leading to weight gain, especially belly fat.
A 2019 study in Obesity found that sugary drinks are a significant cause of weight gain in adults. For those trying to stay fit, this can slow progress.
Choosing low-calorie vegetarian drinks like infused water with cucumber or mint helps maintain a healthy weight without extra calories.
Examples: Cola, sweetened iced tea, energy drinks.
Alternative: Water with lemon or unsweetened herbal tea.
2. Increased Risk of Type 2 Diabetes
The high sugar content in these drinks causes blood sugar spikes, stressing the pancreas to produce insulin.
Over time, this can lead to insulin resistance and type 2 diabetes. A 2015 study in Diabetes Care linked daily sugary drink consumption to a 20% higher diabetes risk.
Energy drinks with artificial sweeteners can also disrupt blood sugar regulation. Opt for naturally sweet vegetarian options like fresh fruit smoothies to satisfy cravings without harming blood sugar levels.
Examples: Sports drinks, sweetened fruit juices and energy drinks.
Alternative: Blend bananas and berries for a natural smoothie.
3. Liver Stress
Sugary drinks, high in fructose, force the liver to convert excess sugar into fat, leading to fatty liver disease.
A 2018 study in the Journal of Hepatology found that frequent sugary drink intake increases liver fat, even in healthy people.
Energy drinks add stress with caffeine and additives. For vegetarians, avoiding these drinks and choosing liver-friendly foods like spinach or beets supports liver health and prevents fat buildup.
Examples: Soda and energy drinks with high fructose syrup.
Alternative: Green tea or beetroot juice for liver support.
4. Heart Problems
Sugar and energy drinks can raise blood pressure and heart rate due to high sugar and caffeine.
A 2019 study in the Journal of the American College of Cardiology found that energy drinks can cause irregular heart rhythms, especially in young adults.
Sugary drinks also increase heart disease risk by raising triglycerides.
Replacing these with heart-healthy vegetarian drinks like pomegranate juice, rich in antioxidants, supports cardiovascular health and energy.
Examples: Energy drinks, sweetened colas, and flavoured lattes.
Alternative: Pomegranate juice or plain water with fruit slices.
5. Tooth Decay
The sugar and acidity in these drinks erode tooth enamel, leading to cavities and tooth decay.
A 2016 study in the Journal of Public Health Dentistry linked sugary drink consumption to higher rates of dental problems. Energy drinks are often more acidic, worsening the damage.
Brushing teeth and choosing low-sugar vegetarian drinks like coconut water protects teeth while keeping you hydrated and refreshed.
Examples: Diet sodas, energy drinks, sweetened teas.
Alternative: Coconut water or plain water with a splash of lime.
Note: Just like sugary energy drinks, alcohol can also put a heavy burden on your body when consumed in excess. To understand its impact in detail, check out our guide on the effects of alcohol on the body.
6. Poor Digestion
Sugar and energy drinks can upset your stomach, causing bloating or diarrhoea. High sugar disrupts gut bacteria, while caffeine irritates the stomach lining.
A 2017 study in Gut found that sugary drinks increase gut inflammation, leading to digestive issues.
For vegetarians, fibre-rich foods like oats or apples support digestion and reduce the gut stress caused by these drinks.
Examples: Carbonated sodas, energy drinks, sweetened coffee.
Alternative: Ginger tea or homemade lentil soup for digestion.
7. Sleep Disturbances
Energy drinks, with 80–200 mg of caffeine per can, can disrupt sleep patterns, causing insomnia or restless sleep. Sugary drinks also affect sleep by causing sugar crashes.
A 2016 study in Sleep Medicine linked high caffeine and sugar intake to poor sleep quality.
Poor sleep reduces energy and focus. Vegetarian options like chamomile tea, known for its calming effects per a 2017 study in the Journal of Advanced Nursing, promote better sleep.
Examples: Energy drinks, sweetened iced coffee, cola.
Alternative: Chamomile tea or warm almond milk before bed.
8. Increased Anxiety
The caffeine and sugar in these drinks can heighten anxiety, causing jitteriness or nervousness.
A 2018 study in Frontiers in Psychiatry found that high caffeine from energy drinks increases anxiety symptoms, especially in women.
Sugar spikes can also worsen mood swings.
Choosing calming vegetarian drinks like herbal teas or dark chocolate (70% cocoa) in moderation supports mental calm without triggering anxiety.
Examples: Energy drinks, sweetened energy shots, cola.
Alternative: Peppermint tea or a small piece of dark chocolate.
9. Nutrient Deficiencies
Sugar and energy drinks lack essential nutrients and can reduce the absorption of vitamins like B12 or magnesium, which are vital for energy and health.
A 2014 study in Nutrition Journal found that frequent sugary drink consumption leads to nutrient deficiencies.
For vegetarians, this can worsen existing gaps if the diet isn’t balanced. Nutrient-rich foods like kale or almonds ensure your body gets what it needs for optimal function.
Examples: Flavoured sodas, energy drinks and sweetened juices.
Alternative: Kale smoothies or handfuls of unsalted nuts.
10. Dehydration
Sugar and energy drinks act as diuretics, causing water loss and dehydration.
A 2016 study in the Journal of Clinical Medicine found that high-caffeine drinks like energy drinks dehydrate the body, reducing physical performance.
Dehydration also stresses the kidneys and liver.
Staying hydrated with vegetarian options like coconut water or plain water with fruit slices supports overall health and energy levels.
Examples: Energy drinks, high-sugar sodas and sweetened teas.
Alternative: Coconut water or water with cucumber slices.
Strategies to Reduce Side Effects
To minimise the harm of sugar and energy drinks, adopt these vegetarian-friendly habits to protect your health while staying energised:
1. Limit Consumption
Drink no more than one sugary or energy drink per week to reduce health risks.
A 2018 study in The Lancet found that low intake of sugary drinks improves overall health. Moderation prevents weight gain and organ stress, keeping you fit and active.
Examples: Limit to one small soda or energy drink weekly.
How to include: Track intake and choose water on most days.
2. Stay Hydrated
Drink 8–12 glasses of water daily to counter dehydration from these drinks.
A 2019 study in the Journal of Clinical Medicine showed that hydration supports organ function.
Vegetarian drinks like infused water with mint or lemon keep you hydrated and refreshed without sugar or caffeine.
How to include: Add greens to meals or snack on berries.
4. Choose Low-Caffeine Alternatives
Replace energy drinks with low-caffeine vegetarian options like green tea, which has antioxidants and less caffeine.
A 2017 study in the Journal of Nutritional Biochemistry found green tea supports liver health and energy without causing jitters or sleep issues.
Examples: Green tea, peppermint tea, kombucha.
How to include: Sip green tea in the afternoon instead of energy drinks.
5. Support Digestion with Fibre
High-fibre vegetarian foods like oats, apples, or chickpeas improve digestion and reduce gut stress from sugary drinks.
A 2016 study in the American Journal of Clinical Nutrition found that fibre-rich diets lower inflammation and support gut health, countering drink-related damage.
Examples: Oatmeal, apple slices, chickpea salads.
How to include: Eat oats for breakfast or chickpeas for lunch.
6. Monitor Health Regularly
Regular check-ups with blood tests for liver, heart, or sugar levels catch issues early.
A 2017 study in the World Journal of Gastroenterology recommends monitoring for those consuming sugary drinks.
This ensures your body stays healthy despite occasional indulgences.
Examples: Annual blood tests, doctor visits.
How to include: Schedule yearly health check-ups.
Conclusion
Sugar and energy drinks may give a quick boost, but their side effects, like weight gain, liver stress, and heart issues, can harm your health. Studies show that high sugar and caffeine disrupt your body, from digestion to sleep.
For vegetarians, avoiding these drinks and choosing nutrient-rich foods like berries, oats, or green tea protects your body while keeping you energised. Limit intake, stay hydrated, and get regular check-ups to stay healthy. Swap sugary drinks for vegetarian alternatives to feel vibrant and strong. Start these simple changes today for better health and energy without risks!
FAQs
1. Are sugar energy drinks bad for you?
Yes, sugar energy drinks can be bad for health if consumed excessively. They contain high amounts of added sugars and caffeine, which provide temporary energy but lead to crashes later. The high sugar content leads to weight gain, obesity, and type 2 diabetes in the long run. The caffeine content leads to anxiety, insomnia, gastrointestinal issues, and nervousness. Consuming these drinks occasionally is fine, but making them a regular part of the diet can be harmful, especially for children and teenagers.
2. What are the side effects of energy drinks?
Common side effects of consuming energy drinks regularly and excessively include anxiety and irritability due to their high caffeine content, insomnia as the caffeine stays in the system for longer making it harder to fall asleep, gastrointestinal issues like nausea, vomiting, diarrhea due to artificial sweeteners and flavors, tremors and heart palpitations again due to their high caffeine levels which stimulate fight-or-flight response.
3. What are 5 problems with energy drinks?
Five major problems associated with frequent energy drink consumption are:
(i) Weight gain and obesity, as they are loaded with liquid calories in the form of sugar
(ii) Risk of type 2 diabetes, as repeatedly spiking blood sugar levels can lead to insulin resistance over time
(iii) Dental problems like cavities and tooth decay due to the acidic pH of most drinks, combined with their high sugar content
(iv) Anxiety, irritability and nervousness due to their high caffeine content, which overstimulates the nervous system
(v) Possible risk of caffeine dependency and addiction in people consuming them regularly.
4. Is sugar bad for skin?
Yes, excess sugar intake is inadequate for skin health. Sugary foods spike blood sugar and insulin levels, which increase androgens and oils. This leads to acne outbreaks. High blood sugar also causes glycation, which damages collagen and elastin, leading to sagging and wrinkled skin. Inflammation is also increased, accelerating ageing. For healthy skin, minimise refined sugar intake.
5. Is sugar bad for hair?
Yes, excess sugar consumption can damage hair health. Sugar creates inflammation, which damages follicles and impairs growth. It also causes glycation, tying up proteins like collagen and keratin, making hair dry, dull and brittle. The rollercoaster of spiking and crashing blood sugar and insulin deprives hair follicles of steady nutrient access. Minimising added dietary sugars protects hair quality and growth.
Sugar and energy drinks, like sodas, sweetened teas, or energy boosters, are popular for their quick energy kick and sweet taste. However, these drinks are packed with sugar, caffeine, and artificial ingredients that can harm your body over time.
From weight gain to heart issues, the side effects can sneak up, especially for those aiming for a healthy lifestyle. This article explains the top side effects of drinking sugar or energy drinks, backed by studies. We’ll also suggest healthier vegetarian alternatives to keep you energised without risking your health.
Why Sugar and Energy Drinks Are Harmful?
High levels of sugar, caffeine, and artificial additives included in sugar and energy drinks can cause stress on your body's systems.
Regular intake of sugary drinks raises the risk of obesity, diabetes, and heart disease, according to a 2017 study published in the Journal of the American Heart Association.
Energy drinks can also interfere with sleep and cardiac rhythm because of their high caffeine and stimulant content.
These drinks can undermine healthy eating attempts for exercise fanatics or vegetarians. You may make better decisions to maintain your health and energy levels by being aware of these side effects.
Top Side Effects of Drinking Sugar or Energy Drinks
Here are some of the side effects of having sugar or energy drinks:
1. Weight Gain
Sugar and energy drinks are loaded with calories, often 150–300 per can, mostly from sugar. These empty calories add up, leading to weight gain, especially belly fat.
A 2019 study in Obesity found that sugary drinks are a significant cause of weight gain in adults. For those trying to stay fit, this can slow progress.
Choosing low-calorie vegetarian drinks like infused water with cucumber or mint helps maintain a healthy weight without extra calories.
Examples: Cola, sweetened iced tea, energy drinks.
Alternative: Water with lemon or unsweetened herbal tea.
2. Increased Risk of Type 2 Diabetes
The high sugar content in these drinks causes blood sugar spikes, stressing the pancreas to produce insulin.
Over time, this can lead to insulin resistance and type 2 diabetes. A 2015 study in Diabetes Care linked daily sugary drink consumption to a 20% higher diabetes risk.
Energy drinks with artificial sweeteners can also disrupt blood sugar regulation. Opt for naturally sweet vegetarian options like fresh fruit smoothies to satisfy cravings without harming blood sugar levels.
Examples: Sports drinks, sweetened fruit juices and energy drinks.
Alternative: Blend bananas and berries for a natural smoothie.
3. Liver Stress
Sugary drinks, high in fructose, force the liver to convert excess sugar into fat, leading to fatty liver disease.
A 2018 study in the Journal of Hepatology found that frequent sugary drink intake increases liver fat, even in healthy people.
Energy drinks add stress with caffeine and additives. For vegetarians, avoiding these drinks and choosing liver-friendly foods like spinach or beets supports liver health and prevents fat buildup.
Examples: Soda and energy drinks with high fructose syrup.
Alternative: Green tea or beetroot juice for liver support.
4. Heart Problems
Sugar and energy drinks can raise blood pressure and heart rate due to high sugar and caffeine.
A 2019 study in the Journal of the American College of Cardiology found that energy drinks can cause irregular heart rhythms, especially in young adults.
Sugary drinks also increase heart disease risk by raising triglycerides.
Replacing these with heart-healthy vegetarian drinks like pomegranate juice, rich in antioxidants, supports cardiovascular health and energy.
Examples: Energy drinks, sweetened colas, and flavoured lattes.
Alternative: Pomegranate juice or plain water with fruit slices.
5. Tooth Decay
The sugar and acidity in these drinks erode tooth enamel, leading to cavities and tooth decay.
A 2016 study in the Journal of Public Health Dentistry linked sugary drink consumption to higher rates of dental problems. Energy drinks are often more acidic, worsening the damage.
Brushing teeth and choosing low-sugar vegetarian drinks like coconut water protects teeth while keeping you hydrated and refreshed.
Examples: Diet sodas, energy drinks, sweetened teas.
Alternative: Coconut water or plain water with a splash of lime.
Note: Just like sugary energy drinks, alcohol can also put a heavy burden on your body when consumed in excess. To understand its impact in detail, check out our guide on the effects of alcohol on the body.
6. Poor Digestion
Sugar and energy drinks can upset your stomach, causing bloating or diarrhoea. High sugar disrupts gut bacteria, while caffeine irritates the stomach lining.
A 2017 study in Gut found that sugary drinks increase gut inflammation, leading to digestive issues.
For vegetarians, fibre-rich foods like oats or apples support digestion and reduce the gut stress caused by these drinks.
Examples: Carbonated sodas, energy drinks, sweetened coffee.
Alternative: Ginger tea or homemade lentil soup for digestion.
7. Sleep Disturbances
Energy drinks, with 80–200 mg of caffeine per can, can disrupt sleep patterns, causing insomnia or restless sleep. Sugary drinks also affect sleep by causing sugar crashes.
A 2016 study in Sleep Medicine linked high caffeine and sugar intake to poor sleep quality.
Poor sleep reduces energy and focus. Vegetarian options like chamomile tea, known for its calming effects per a 2017 study in the Journal of Advanced Nursing, promote better sleep.
Examples: Energy drinks, sweetened iced coffee, cola.
Alternative: Chamomile tea or warm almond milk before bed.
8. Increased Anxiety
The caffeine and sugar in these drinks can heighten anxiety, causing jitteriness or nervousness.
A 2018 study in Frontiers in Psychiatry found that high caffeine from energy drinks increases anxiety symptoms, especially in women.
Sugar spikes can also worsen mood swings.
Choosing calming vegetarian drinks like herbal teas or dark chocolate (70% cocoa) in moderation supports mental calm without triggering anxiety.
Examples: Energy drinks, sweetened energy shots, cola.
Alternative: Peppermint tea or a small piece of dark chocolate.
9. Nutrient Deficiencies
Sugar and energy drinks lack essential nutrients and can reduce the absorption of vitamins like B12 or magnesium, which are vital for energy and health.
A 2014 study in Nutrition Journal found that frequent sugary drink consumption leads to nutrient deficiencies.
For vegetarians, this can worsen existing gaps if the diet isn’t balanced. Nutrient-rich foods like kale or almonds ensure your body gets what it needs for optimal function.
Examples: Flavoured sodas, energy drinks and sweetened juices.
Alternative: Kale smoothies or handfuls of unsalted nuts.
10. Dehydration
Sugar and energy drinks act as diuretics, causing water loss and dehydration.
A 2016 study in the Journal of Clinical Medicine found that high-caffeine drinks like energy drinks dehydrate the body, reducing physical performance.
Dehydration also stresses the kidneys and liver.
Staying hydrated with vegetarian options like coconut water or plain water with fruit slices supports overall health and energy levels.
Examples: Energy drinks, high-sugar sodas and sweetened teas.
Alternative: Coconut water or water with cucumber slices.
Strategies to Reduce Side Effects
To minimise the harm of sugar and energy drinks, adopt these vegetarian-friendly habits to protect your health while staying energised:
1. Limit Consumption
Drink no more than one sugary or energy drink per week to reduce health risks.
A 2018 study in The Lancet found that low intake of sugary drinks improves overall health. Moderation prevents weight gain and organ stress, keeping you fit and active.
Examples: Limit to one small soda or energy drink weekly.
How to include: Track intake and choose water on most days.
2. Stay Hydrated
Drink 8–12 glasses of water daily to counter dehydration from these drinks.
A 2019 study in the Journal of Clinical Medicine showed that hydration supports organ function.
Vegetarian drinks like infused water with mint or lemon keep you hydrated and refreshed without sugar or caffeine.
How to include: Add greens to meals or snack on berries.
4. Choose Low-Caffeine Alternatives
Replace energy drinks with low-caffeine vegetarian options like green tea, which has antioxidants and less caffeine.
A 2017 study in the Journal of Nutritional Biochemistry found green tea supports liver health and energy without causing jitters or sleep issues.
Examples: Green tea, peppermint tea, kombucha.
How to include: Sip green tea in the afternoon instead of energy drinks.
5. Support Digestion with Fibre
High-fibre vegetarian foods like oats, apples, or chickpeas improve digestion and reduce gut stress from sugary drinks.
A 2016 study in the American Journal of Clinical Nutrition found that fibre-rich diets lower inflammation and support gut health, countering drink-related damage.
Examples: Oatmeal, apple slices, chickpea salads.
How to include: Eat oats for breakfast or chickpeas for lunch.
6. Monitor Health Regularly
Regular check-ups with blood tests for liver, heart, or sugar levels catch issues early.
A 2017 study in the World Journal of Gastroenterology recommends monitoring for those consuming sugary drinks.
This ensures your body stays healthy despite occasional indulgences.
Examples: Annual blood tests, doctor visits.
How to include: Schedule yearly health check-ups.
Conclusion
Sugar and energy drinks may give a quick boost, but their side effects, like weight gain, liver stress, and heart issues, can harm your health. Studies show that high sugar and caffeine disrupt your body, from digestion to sleep.
For vegetarians, avoiding these drinks and choosing nutrient-rich foods like berries, oats, or green tea protects your body while keeping you energised. Limit intake, stay hydrated, and get regular check-ups to stay healthy. Swap sugary drinks for vegetarian alternatives to feel vibrant and strong. Start these simple changes today for better health and energy without risks!
FAQs
1. Are sugar energy drinks bad for you?
Yes, sugar energy drinks can be bad for health if consumed excessively. They contain high amounts of added sugars and caffeine, which provide temporary energy but lead to crashes later. The high sugar content leads to weight gain, obesity, and type 2 diabetes in the long run. The caffeine content leads to anxiety, insomnia, gastrointestinal issues, and nervousness. Consuming these drinks occasionally is fine, but making them a regular part of the diet can be harmful, especially for children and teenagers.
2. What are the side effects of energy drinks?
Common side effects of consuming energy drinks regularly and excessively include anxiety and irritability due to their high caffeine content, insomnia as the caffeine stays in the system for longer making it harder to fall asleep, gastrointestinal issues like nausea, vomiting, diarrhea due to artificial sweeteners and flavors, tremors and heart palpitations again due to their high caffeine levels which stimulate fight-or-flight response.
3. What are 5 problems with energy drinks?
Five major problems associated with frequent energy drink consumption are:
(i) Weight gain and obesity, as they are loaded with liquid calories in the form of sugar
(ii) Risk of type 2 diabetes, as repeatedly spiking blood sugar levels can lead to insulin resistance over time
(iii) Dental problems like cavities and tooth decay due to the acidic pH of most drinks, combined with their high sugar content
(iv) Anxiety, irritability and nervousness due to their high caffeine content, which overstimulates the nervous system
(v) Possible risk of caffeine dependency and addiction in people consuming them regularly.
4. Is sugar bad for skin?
Yes, excess sugar intake is inadequate for skin health. Sugary foods spike blood sugar and insulin levels, which increase androgens and oils. This leads to acne outbreaks. High blood sugar also causes glycation, which damages collagen and elastin, leading to sagging and wrinkled skin. Inflammation is also increased, accelerating ageing. For healthy skin, minimise refined sugar intake.
5. Is sugar bad for hair?
Yes, excess sugar consumption can damage hair health. Sugar creates inflammation, which damages follicles and impairs growth. It also causes glycation, tying up proteins like collagen and keratin, making hair dry, dull and brittle. The rollercoaster of spiking and crashing blood sugar and insulin deprives hair follicles of steady nutrient access. Minimising added dietary sugars protects hair quality and growth.
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