Drink smarter: How to give soft drinks the can

They might be called soft drinks, but they can be hard on your health. The problem is, soft drinks are packed with added sugars and artificial ingredients and have no real nutritional benefits. Drinking them regularly can contribute to various metabolic, dental, and cardiovascular health risks.¹

The Australian Dietary Guidelines recommend minimising the number of sugary beverages you consume because of their association with obesity, type 2 diabetes and other chronic diseases.

In the long term, it’s important to try to cut soft drinks out of your diet and replace them with water, herbal teas and other, healthier alternatives.

Drinking too much soft drink can contribute to a range of health problems. The main culprits are the high sugar content, acidity, and lack of nutritional value.

Liquid calories may not fill you up or trigger satiety signals, so it’s easy to drink too much.

Eating too much sugar is linked to:

• weight gain and obesity
• increased risk of type 2 diabetes
• elevated triglyceride levels
• increased risk of cardiovascular disease.

Drinking too many soft drinks can also have a big impact on your dental health.

Soft drinks contain both sugars and acids, such as phosphoric and citric acid, which erode tooth enamel and increase the risk of tooth decay.

Phosphoric acid is commonly found in cola beverages and is linked to reduced calcium absorption.³ This can contribute to lower bone mineral density and increased risk of osteoporosis, particularly in people who have a low calcium intake.

Switching to a diet or sugar-free soft drink can help cut down your sugar intake, which might be a better choice if you're trying to lose weight or have health issues like type 2 diabetes.

But in the long term, research suggests diet soft drinks aren’t a healthier alternative.⁴ Common artificial sweeteners such as aspartame, sucralose and saccharin may disrupt gut microbiota and contribute to glucose intolerance. This can potentially increase your risk of type 2 diabetes despite containing zero calories. Artificial sweeteners may also increase your cravings for sweet foods,⁴ leading to higher overall calorie intake from other sources.

Other studies have linked long-term diet soft drink consumption to increased risk of stroke and dementia. However, more research is needed in this area.⁵

If you want to cut or reduce the amount of soft drink you’re having, it doesn’t have to be a cold turkey approach. It’s a good idea to make changes gradually to break old patterns and form new habits that will stick.

Identifying the triggers for your soft drink consumption can be helpful.

Work out whether it’s stress, habit, or something else that makes you want a soft drink. Once you understand the trigger, it’s easier to put a plan in place to reduce your intake.

If you’re having multiple soft drinks a day, you could gradually reduce your intake by cutting back one serving per day or replacing every second drink with water. You could also switch to half soft drink, half sparkling water to reduce the sugar content while maintaining carbonation.

Don’t be fooled by hidden sugars in so-called ‘healthy’ sports or fruit drinks. Always read nutrition labels to identify any hidden sugars. Choose drinks with no added sugars and minimal artificial ingredients.

Replacing soft drinks with healthier, nutrient-rich beverages can significantly improve overall health. Consider switching soft drinks for:

This is the best alternative. The Australian Dietary Guidelines say water should be your primary hydration source, as it supports cellular function, digestion, and temperature regulation without contributing excess energy. To make water more appealing, add fresh lemon, lime, cucumber, or berries for natural flavour. Or use sparkling water with a splash of fruit juice for carbonation without excessive sugar.

Herbal and non-caffeinated teas provide hydration without sugar or artificial additives. Green and black tea, while containing caffeine, also have polyphenols and antioxidants that support cardiovascular and metabolic health.

Milk and fortified plant-based milks (like almond, soy and oat) provide calcium, vitamin D, and protein, and support bone health.

By making small, sustainable changes, it’s possible to break the habit of drinking soft drink and embrace healthier habits that will serve you better in the long run.