Excessive sugar consumption can disrupt immune system balance and lead to chronic inflammation. Warnings are mounting that carbonated drinks, in particular, can directly harm joints and bones, making it necessary to reduce intake.
According to Julia Enders, a Spanish gastroenterologist, foods high in simple sugars are digested and absorbed quickly in the body, causing blood sugar to spike rapidly. The international journal Circulation reported that when high blood sugar persists over a long period, the concentration of inflammatory cytokines, substances that trigger inflammation, rises sharply. Researchers analyzed that oxidative stress caused by high blood sugar induces the formation of advanced glycation end products (AGEs) and lipid peroxidation, leading to the expression of inflammation-related genes.
Inflammatory responses spread through the bloodstream and affect the entire body. Enders cited arthritis as a representative complication. Chronic low-grade inflammation damages tissues and causes joint inflammation, while worsening pain, swelling and stiffness in patients who already have arthritis. According to The American Journal of Clinical Nutrition, women who drink sugar-added carbonated beverages once or more a day face a higher risk of developing arthritis than women who drink them less than once a month or not at all, with the risk more pronounced among women aged 55 and older.
Concerns about bone health are also significant. Phosphoric acid is added to cola to produce its distinctive refreshing taste, and excessive phosphorus intake can disrupt the balance with calcium, lowering bone density. Caffeine contained in cola is also identified as a risk factor that weakens bones. The same journal published research based on a survey of about 2,500 men and women, which found that cola consumption lowers hip bone density in women.
The Arthritis Foundation in the United States recommends reducing overall intake of added sugars, including natural sweeteners such as molasses and honey as well as high-fructose corn syrup. Consumers should choose unsweetened beverages instead of carbonated drinks and minimize the use of sugar-containing seasonings during cooking. When craving sweetness, replacing it with fruit is advisable. The World Health Organization (WHO) recommends limiting added sugar intake to less than 10% of daily energy intake, and preferably to 5% or less. For an adult consuming 2,000 kcal per day, this amounts to 50 grams.
