THE HIDDEN THREAT IN YOUR GLASS: THE SHOCKING LINK BETWEEN SUGARY DRINKS AND CHRONIC DISEASES – CAROLINE ADI
That chilled bottle of soda, fruit drink, energy drink or sweetened tea may feel like the perfect way to beat the heat or give you a quick burst of energy. But behind the fizz and sweetness lies a silent danger. A recent study reports that Nigeria now ranks fourth in the world for sugar-sweetened beverage (SSBs) consumption, with nearly 39 million litres sold every year, according to a 2023 study published in BMJ Open. From parties and street vendors to family fridges, sweetened drinks are everywhere, and they are quietly igniting an epidemic of chronic diseases.
Doctors and nutrition experts warn that SSBs are driving a surge in diabetes, heart disease, obesity, liver damage and even some cancers. Among children, these drinks are already a major contributor to rising obesity rates and early-onset diabetes.
A GLOBAL PROBLEM WITH LOCAL CONSEQUENCES
Worldwide, sugary drinks are responsible for millions of new illnesses every year. A 2025 analysis in Nature Medicine linked them to 2.2 million new cases of type 2 diabetes and 1.2 million cases of heart disease annually, representing nearly 10% and 3% of all new cases, respectively. That makes sugary drinks one of the leading preventable dietary causes of chronic disease globally.
Nutrition scientists explain why these drinks are so harmful
Unlike the natural sugars found in whole fruit, the fructose in sugary drinks is absorbed rapidly and sent straight to the liver. There, it is converted into fat. Over time, this leads to fat build-up in the liver, insulin resistance and chronic inflammation, which are the key drivers of type 2 diabetes and non-alcoholic fatty liver disease. Excess sugar also damages blood vessels, raising the risk of stroke and heart attacks.
THE MOST ALARMING RISKS
Heart disease: Research reviewed in Cureus found that just one sugary drink a day can raise the risk of cardiovascular problems by 18%, regardless of physical activity levels. Those who consume two or more servings daily face a 31% higher chance of dying from heartrelated causes, including stroke, heart failure and irregular heart rhythms.
Diabetes: Studies published in Diabetes Care show that people who drink SSBs regularly are about 26% more likely to develop type 2 diabetes compared to those who rarely consume these drinks. The constant sugar spikes force the pancreas to produce more insulin, eventually wearing it out and paving the way for diabetes.
Obesity: Unlike solid foods, sugary drinks do not trigger fullness. People keep drinking and eating, often without realising the extra calories they have consumed. One landmark study reported in the American Journal of Clinical Nutrition found that children who drank just one extra sugary drink a day had a 60% higher risk of obesity. Adults who drank them regularly also gained more weight compared to non-consumers.
Liver damage and cancer: Sugary drinks overload the liver with fructose, leading to non-alcoholic fatty liver disease. Evidence published in Frontiers in Nutrition in 2023 shows that every extra 100ml of sugary drink consumed daily raises the risk of developing cancer by 18%, especially hormone-related cancers like breast and prostate cancer.
Other hidden victims: The damage does not stop there. A 2024 study in JAMA Network Open linked high sugary drink consumption to chronic kidney disease, while research in Arthritis & Rheumatism showed that fructose metabolism increases uric acid, which can trigger gout. Even mental health is affected; a 2023 study in Scientific Reports found that people who drank large amounts of sugary soda had a 45% higher risk of depression.
WHAT NEEDS TO CHANGE
The evidence is clear: cutting back makes a real difference and this requires coordinated efforts across individual, community, education, industry and policy levels. Swapping just one sugary drink a day for water reduces calorie intake by about 235 calories. Over time, that small change can support weight loss and lower the risk of chronic illnesses.
Still, experts stress that personal choice is not enough. Governments must also take bold action through proven policy measures. Countries that have acted boldly have seen progress, for example, Mexico’s sugar tax cut consumption significantly within two years and UK’s implementation of soft drinks levy in 2018, prompting many manufacturers to reduce sugar content. Nigeria has taken a step by imposing a sugar tax, and research has already shown that price increase can reduce demand.
Public health advocates are calling for stronger policies through:
- Clearer labels on packaging, so consumers know exactly how much sugar they are drinking.
- Restrictions on advertising to children, who are especially vulnerable.
- More community education to shift social norms, especially at schools, workplaces and parties where sugary drinks are often the default option.
FINAL SIP
That bottle of soda may look harmless, but science tells a different story. Each gulp chips away at long-term health, fuelling diseases that are costly, painful and often deadly. Nigeria already faces a heavy burden of noncommunicable diseases, and sugary drinks are pouring fuel on the fire.
The next time you reach for a sweetened drink, ask yourself: Is it worth the risk? Your health is in your hands, and sometimes, in your glass.
