Experts urge Americans to ditch sugary drinks for better health and lower cancer risk

During a large nutrition conference in Washington, DC, dietitians, physicians, and scientists agreed that reducing sugary drink consumption is a straightforward way to enhance overall health. A typical soda can contains about 40 grams of added sugar, surpassing the American Heart Association and USDA guidelines of 25 to 50 grams per day, and is associated with conditions ranging from type 2 diabetes to colon cancer, which now leads cancer deaths in people under 50.

Marian Neuhouser of the Fred Hutchinson Cancer Center and Kenny Mendoza of the University of Texas Southwestern Medical Center emphasized that sugary beverages are among the most strongly linked ultra-processed foods to cancer, second only to processed red meat. The advice also extends to other sweetened drinks, including energy, sports, and flavored coffee or tea. Although diet sodas cut sugar, emerging research suggests artificial sweeteners may disturb gut microbes and possibly affect heart and metabolic health, though definitive human data are lacking. Professionals recommend prioritizing plain water, with occasional seltzer or 100% fruit juice, and using coffee or tea without added sugar or cream for a healthier caffeine boost.