Are Sugary Drinks Bad for Your Eyes and Overall Health?

Sugary drinks and eye health may seem unrelated, but what you sip each day can affect much more than your thirst. A new long-term study found that people who consumed at least one sugar-sweetened drink daily had more than twice the risk of developing stomach cancer compared with people who rarely drank them. The study does not prove that sugary drinks caused the cancer, but the size of the association deserves attention.

Sodapop is not the only drink worth examining. Fruit punches, lemonades, sports drinks, energy drinks, sweetened coffees, and some electrolyte beverages can contain surprising amounts of added sugar. Cutting back does not mean that you should automatically switch to diet beverages containing artificial sweeteners. There are better everyday choices, including water, lemon water, coffee, tea, green tea, and drinks lightly sweetened with stevia.

How much sugar is hiding in your favorite drink? When do you actually need electrolytes? Are diet drinks a healthy substitute? This article examines the new stomach cancer research, the relationship between sugary drinks and eye health, the proper use of electrolyte beverages, and practical ways to reduce sugar without giving up every occasional treat.

What Counts as a Sugary Drink?

A sugar-sweetened beverage is any drink containing sugar that was added during manufacturing or preparation. Common examples include:

• Regular soda (sodapop, coke)
• Fruit punch and fruit drinks
• Lemonade
• Sweetened iced tea
• Sports drinks
• Energy drinks
• Sweetened or flavored water
• Sweetened coffee drinks
• Some bottled smoothies
• Some electrolyte beverages and powders

These drinks deliver sugar quickly and usually provide little fiber. Fiber in whole fruit slows digestion and helps you feel satisfied. A sweet drink can contain a large amount of sugar without making you feel as full as solid food.

In the United States, the most common soda can holds 12 ounces and contains about 10 teaspoons of added sugar. A larger 20-ounce bottle may contain about 16 teaspoons. Even a 7.5-ounce mini can contains about six teaspoons. Sports drinks are often marketed as healthy, yet a 12-ounce serving may contain about five teaspoons of sugar. Regular use of sugar-sweetened beverages has been associated with weight gain, obesity, type 2 diabetes, heart disease, and other cardiometabolic problems. ¹

New Research Links Sugary Drinks With Stomach Cancer

Researchers recently examined sugar-sweetened beverage intake among 112,284 participants in the Nurses’ Health Study and Health Professionals Follow-Up Study. These long-running studies collected information about diet, lifestyle, and health over several decades.

During the follow-up period, 278 participants developed gastric, or stomach, cancer. After adjusting for other possible risk factors, people who consumed at least one sugar-sweetened beverage per day had 2.45 times the risk of gastric cancer compared with people who consumed less than one per month.

The association appeared in both women and men. Among women who consumed more than one sugary drink daily, the observed risk was 3.04 times higher than among women who rarely consumed these drinks. Higher fructose intake was also associated with greater gastric cancer incidence. ²

What the Study Does Not Prove

This was an observational study. It found an association, but it cannot prove that sugary drinks directly caused stomach cancer. People who frequently drink sugary beverages may differ from infrequent consumers in other important ways.

The researchers also had limited information about family history and Helicobacter pylori, or H. pylori. This bacterium is a major risk factor for stomach cancer. Most participants were white health professionals, so the results may not apply equally to every population.

Only 278 gastric cancer cases occurred in the group. That is enough to raise an important question, but more research is needed to confirm the finding. The sensible conclusion is not that one soda will cause cancer. It is that daily sugary-drink consumption may be one avoidable part of a larger health pattern.

How Sugary Drinks May Affect Eye Health

Sugary drinks do not usually damage the eyes immediately. However, consuming sweet beverages for years can damage blood sugar, body weight, blood vessels, and metabolic health.

A diet high in refined sugars may contribute to obesity, insulin resistance, and type 2 diabetes. Diabetes can damage the small blood vessels that nourish the retina. This condition, called diabetic retinopathy, can cause bleeding, swelling, blurry vision, and vision loss.

Researchers have also examined possible relationships between refined sugars and cataracts, age-related macular degeneration, hypertensive retinopathy, and other retinal or vascular conditions. The evidence does not show that sugar is the sole cause of these diseases. However, chronic high blood sugar and metabolic dysfunction can harm the circulation upon which the eyes depend. ³

This issue is especially important if you already have diabetes. In a study of 6,676 adults with type 2 diabetes, higher consumption of both sugar-sweetened and artificially sweetened beverages was associated with a greater risk of microvascular complications. These are complications involving the body’s smallest blood vessels, including those in the eyes, kidneys, and nerves. The study was observational and does not prove that the beverages caused the complications. ⁴

Should You Switch to Diet Soda?

Reducing added sugar does not mean replacing every regular sodapop with a diet beverage containing artificial sweeteners. In the new stomach cancer study, artificially sweetened beverages were not associated with higher gastric cancer incidence. That finding applies to this particular study and outcome. It does not establish that diet soda is the best everyday drink.

Artificial sweeteners may affect people differently. Some people find that intense sweetness maintains their desire for very sweet foods. Research into appetite, the gut microbiome, glucose regulation, and long-term body weight is still developing.

In one randomized crossover trial, 75 adults consumed drinks containing sucralose, sugar, or water. Sucralose produced greater hunger responses than sugar and changed activity and connections in brain regions involved in appetite and motivation. However, it did not increase hunger compared with water, and the study examined immediate responses rather than long-term weight gain. It would be inaccurate to say that all artificial sweeteners inevitably make everyone gain weight. The study does suggest that calorie-free sweetness may not produce the appetite response that some consumers expect. ⁵

You can read more in Natural Eye Care’s articles about artificial sweeteners and weight gain, artificial sweeteners, the brain, and eye health, and possible health concerns associated with artificial sweeteners.

What About Stevia?

Stevia is sweet and contains few or no calories. The sweet compounds, called steviol glycosides, come from the leaves of the Stevia rebaudiana plant. The FDA has reviewed safety notices for many high-purity steviol glycoside products and has not questioned their Generally Recognized As Safe (GRAS) conclusions under their intended conditions of use.

High-purity steviol glycosides fall into the GRAS category. However, whole stevia leaves and crude stevia leaf extracts do not. Be sure to read the ingredient list. Products marketed as stevia blends may also contain dextrose, sugar alcohols, or other sweeteners. ⁶

If you enjoy sweet tea or coffee, a small amount of high-purity stevia may help you reduce added sugar. Natural Eye Care discusses stevia and other options in the article Stevia, Monk Fruit, and Other Sugar Alternatives for Better Health.

Sports Drinks and Electrolyte Drinks Are Not the Same Thing

Sports drinks usually contain water, electrolytes, flavoring, and carbohydrates in the form of sugar. Electrolyte drinks may contain little or no sugar, although formulations vary widely. Energy drinks are different again. They often contain caffeine, sugar, and other stimulants.

Electrolytes are electrically charged minerals in the blood and other body fluids. They help regulate fluid balance, muscle and nerve function, blood pressure, heart rhythm, and the movement of nutrients into cells. Important electrolytes include sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate.

Food and ordinary fluids usually provide enough electrolytes. However, an electrolyte imbalance can be caused by severe vomiting or diarrhea, heavy sweating, certain medications, kidney or heart conditions, dehydration, or excessive water intake. ⁷

When Might an Electrolyte Drink Help?

An electrolyte drink may be useful when you:

• Exercise intensely or for an extended period
• Sweat heavily in hot or humid conditions
• Have prolonged vomiting or diarrhea
• Are recovering from an illness that caused fluid loss
• Have been advised to use one by a healthcare professional

Water is usually enough for ordinary daily activities and shorter periods of moderate exercise. Drinking a sugary sports drink while sitting at a desk does not provide the same benefit as using one to replace fluids and carbohydrates during prolonged exertion.

People with diabetes, high blood pressure, heart failure, or kidney disease should ask a healthcare provider about electrolyte products. Extra sugar, sodium, or potassium may be inappropriate for some medical conditions.

How to Read a Beverage Label

Do not rely only on words such as “natural,” “hydrating,” “energy,” or “electrolyte.” Turn the bottle around and check:

• Serving size: Determine whether the bottle contains one serving or several.
• Added sugars: Look at grams per serving and per container. The lower, the better.
• Percent Daily Value: Five percent or less is considered low, while 20 percent or more is high.
• Ingredients: Look for sugar, cane sugar, corn syrup, high-fructose corn syrup, dextrose, glucose, fructose, honey, agave, and fruit juice concentrates. These are all forms of sugar. In Canada, high-fructose corn syrup might also be called “glucose/fructose.”
• Artificial sweeteners: Check for sucralose, aspartame, acesulfame potassium, and saccharin. If you see any of these ingredients, consider buying a different beverage.
• Caffeine: Energy drinks and some sports products may contain more than you expect. A medium 8-oz cup of brewed coffee contains about 80-100 mg of caffeine, while energy drinks range widely, from 70 mg to over 300 mg per can.
• Sodium and potassium: More is not always better, especially if you have a medical condition.

When honey and concentrated fruit juice are used to sweeten drinks, they are technically added sugars. The FDA’s Daily Value for added sugars is 50 grams on a 2,000-calorie diet. One large soda can meet or exceed that amount. The famous “Big Gulp” contains about 91 grams of sugar, nearly double the daily limit. ⁸

What Can You Drink Instead?

A healthier drink does not have to be boring. Try:

• Plain water
• Sparkling water without added sugar or artificial sweetener
• Water with fresh lemon or lime
• Water infused with cucumber, mint, berries, or orange slices
• Unsweetened hot or iced tea
• Green tea, which contains plant antioxidants
• Herbal tea
• Plain coffee
• Coffee or tea with a small amount of sugar, honey, or stevia
• Sparkling water with a splash of 100% fruit juice (3 parts water to 1 part juice)
• A low-sugar electrolyte beverage when fluid replacement is genuinely needed

A teaspoon of sugar or honey in a cup of tea is very different from the approximately 16 teaspoons found in some 20-ounce colas. The goal is not necessarily to remove every trace of sweetness. It is to reduce the large, concentrated doses that are easy to drink without noticing.

A Simple Portion-Control Trick

Buying 7.5-ounce mini cans of soda acts as a speed bump if you want to reduce your sugar intake. In the context of a balanced diet, having a mini can of soda occasionally gives you the flavor and experience you wanted, but the container creates a natural stopping point.

A mini cola is not a low-sugar drink. It contains about 6 teaspoons of sugar, which is less than a standard 12-ounce can or a 20-ounce bottle. This is harm reduction: enjoy a smaller portion occasionally instead of avoiding soda forever.

You can also pour half a small serving of sodapop over ice and add plain sparkling water. This keeps some sweetness and fizz while reducing the amount of sugar in the glass.

Do You Have an Electrolyte Imbalance?

Possible symptoms of dehydration or an electrolyte imbalance include:

• Unusual thirst
• Dry mouth
• Weakness
• Fatigue
• Headache
• Nausea
• Muscle cramps
• Confusion
• Fast or irregular heartbeat

These symptoms are nonspecific. They can have many causes. Do not try to diagnose or correct a serious electrolyte imbalance by drinking large amounts of a sports beverage. Seek medical advice for persistent symptoms, confusion, fainting, severe weakness, an irregular heartbeat, or an inability to keep fluids down.

Supporting Your Eyes and Overall Health

Your beverage choices are only one part of eye and whole-body health. Balanced meals, exercise, sleep, hydration, blood sugar control, blood pressure management, and regular eye examinations all help. Supplements cannot cancel the effects of a high-sugar diet, diagnose an electrolyte imbalance, or replace medical care.

However, targeted nutrients may support normal vision, circulation, antioxidant defenses, and energy production as part of a broader wellness plan.

Advanced Eye & Vision Support Formula (whole food) 60 vcaps

Dr. Grossman’s Meso Plus Retinal Support and Computer Eye Strain Formula with Astaxanthin 90 vcaps

Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi1 20 Vcap Combo – 2 months supply

Supplements to Consider

Dr. Grossman’s Complete Eye Formula 2oz (oral spray)

Dr. Grossman’s Complete Eye (oral Spray)/Meso Plus Combo Package

Dr. Grossman’s Whole Food Organic Superfood Multi-Vitamin 120 Vcaps – whole food, organic, GMO-free multivitamin.

Nitric Oxide Supplement – helps promote increased oxygen through the body and eyes.

ReVision Formula (wild-crafted herbal formula) 2 oz – based on classic Chinese medicine Liver tonic formula to help support healthy circulation and blood flow throughout the eyes and body.

Dr. Grossman’s Bilberry/Ginkgo Combination 2oz (60ml) – helps support healthy circulation and strengthens blood vessels and capillaries.

Dr. Grossman’s Blood Vessel Control Formula 2oz – helps reduce the risk of unwanted blood vessel growth, supports healthy circulation, reduces inflammation, and more.

NMN Wonderfeel Capsul 60 vegcaps

H2 Elite Molecular Hydrogen 60 tabs

Packages

Energy and Eye Support Package 2

Brain and Memory Support Package 1

Mitochondria Eye Brain Support Package

Sugar Balance & Blood Vessel Support Package 1 (1 month)

Recommended Books

Natural Eye Care: Your Guide to Healthy Vision and Healing – on backorder for 2-3 weeks

Natural Brain Support: Your Guide to Preventing and Treating Alzheimer’s, Dementia, and Other Related Diseases Naturally

Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s

A Healthier Way to Drink

Sugary drinks and eye health are connected mainly through the larger effects of added sugar on blood glucose, body weight, diabetes, circulation, and metabolic health. The new stomach cancer study adds another reason to question a daily sugary-drink habit, although it does not prove that these beverages directly cause cancer.

Switching automatically to artificially sweetened diet drinks is not the only answer. Water, lemon water, sparkling water, coffee, tea, green tea, and lightly sweetened homemade drinks give you many alternatives. High-purity stevia is another option when you want sweetness with few or no calories.

You do not have to approach the issue with all-or-nothing rules. Read labels, use electrolyte products for a genuine purpose, keep everyday beverages low in added sugar, and choose a mini can when you want an occasional sodapop treat. A smaller, realistic change that lasts is more valuable than a perfect plan you cannot maintain.