Soft drinks may feel like a refreshing drink, but over time, their high sugar and acid content can take a toll on your health. From spiking blood sugar to weakening tooth enamel, the downsides of soda are well documented. So what actually happens when you finally give them up?Dr Arvind K Minz, Clinical Director–Internal Medicine, Marengo Asia Hospitals, Faridabad, explains the changes your body goes through and the benefits you can expect after saying goodbye to sugary fizz.
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Sugar Withdrawal: The First Few Days
Quitting soft drinks can feel harder than you expect. “Quitting soft drinks may hit hard symptoms because soft drinks contain a lot of sugar,” says Dr Minz. In the first few days, your body reacts to the sudden drop in sugar and caffeine. Common symptoms include headache, irritability, depressed mood, fatigue, concentration issues, nausea, indigestion, or general discomfort.
These effects are temporary, usually lasting a few days to a week. As Dr Minz notes, “After some time, energy levels stabilise by balancing blood sugar levels, which helps improve sensitivity to insulin.” In other words, once your body adjusts, you’ll likely feel steadier and more energetic.
Weight Loss Becomes Easier
If you’ve been drinking soda regularly, cutting it out can create a significant calorie deficit. “Weight loss depends on how many calories you previously consumed from soda, but you could see significant weight loss from nixing it,” explains Dr Minz.
A single can of regular soda contains about 150 calories and a large amount of added sugar. Removing even one daily soda from your diet could help you lose several pounds over a few months—without changing anything else.
A 2020 study in the International Journal of Behavioral Nutrition and Physical Activity tracked over 1,200 Mexican adults for six years and found that each extra daily serving of soda led to about 0.10 kg of yearly weight gain. Regular exercise didn’t offset this effect; active participants still gained roughly 0.36 kg per year per daily serving, showing that cutting back on soft drinks is essential for weight control.
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Stronger Teeth And Bones
Soda’s mix of carbonation, sugar, and acid—around 2.5 pH—weakens tooth enamel, encourages bacteria growth, and contributes to cavities. “It’s obvious quitting soda reduces tooth decay and maintains good oral health,” says Dr Minz.
The benefits don’t stop at your teeth. Soft drinks can interfere with calcium absorption, affecting bone strength. “It will improve bone density also because quitting soda will alter calcium absorption in the body,” he adds. Over time, this can lower your risk of osteoporosis and fractures.
Steadier Energy Levels
That afternoon slump you get after a sugary drink isn’t your imagination. “Soft drinks cause high sugar, which spikes blood sugar and then crashes,” Dr Minz explains. When you quit soda, your blood sugar stops swinging wildly. “By quitting soft drinks, energy levels will be more stable,” he says. You may notice fewer energy dips and less reliance on caffeine to stay alert.
Tips To Make Quitting Easier
If you’re ready to give up soda, gradual changes can help. Start by swapping one daily soda with sparkling water, herbal tea, or fruit-infused water. Staying hydrated also reduces cravings. Eating balanced meals with protein and fibre will keep blood sugar steady, making it easier to resist the urge for a sugary drink.
Bottomline
Giving up soft drinks might come with a few rough days of withdrawal, but the long-term benefits are worth it. From improved insulin sensitivity and steadier energy to healthier teeth, stronger bones, and potential weight loss, the payoff is significant. As Dr Minz emphasises, once your body adjusts, you’ll feel the difference. So if you’re looking for one simple step toward better health, start by ditching that daily soda—it’s a change your body will thank you for.