That means there's a very good chance you or someone close to you is among this group. However, that might change when you find out what these sugar- and calorie-packed drinks are actually doing to your body if you consume them every day.

"Soda poses multiple health risks due to its composition," Kelsey Costa, MS, RD, US-based registered dietitian and health research specialist working with the National Coalition on Healthcare, tells Eat This, Not That! "Soda is loaded with added sugar, usually in the form of high fructose corn syrup. Most 12-ounce soda cans contain 10-12 teaspoons (39-49 grams) or more of added sugar. That's approximately twice the daily recommended limit for added sugar."

"High added sugar intake is associated with numerous adverse health outcomes, ranging from increased weight and inflammation risk to mental health conditions and cancer," Costa also explains. Just consider the fact that "consuming a daily 12-ounce soda translates to an annual intake of roughly 65 pounds of added sugar solely from these beverages." That's obviously an excessive amount and a situation that you should avoid so that it doesn't negatively impact your overall health.

With that in mind, you'll surely want to find out what exactly happens to your body when you drink soda every day and why that's something you definitely don't want to do. Read on, and for more, don't miss 25 Healthy, Low-Sugar Soda Alternatives.

"Drinking soda every day can lead to weight gain," says Costa while addressing this issue. "Each can of soda contains approximately 150 to 200 calories, mainly from added sugars. This can lead to a calorie surplus if not offset by physical activity, resulting in weight gain over time."

In fact, in May 2020, the International Journal of Behavioral Nutrition and Physical Activity published a study that found that physical activity that was performed during leisure time was not able to offset the weight gained by consuming soft drinks.

RELATED: 6 Effective Ways to Lose Weight—While Still Drinking Soda!

"Regular soda consumption causes repeated spikes in blood sugar and insulin levels," Costa tells us. She also explains why is this a problem and why it should concern you by noting that "over a period of time, this can result in insulin resistance, which plays a crucial role in the onset of type 2 diabetes."

Indeed, a study published by the Diabetes Care journal in August 2010 noted that people who drank sugary beverages like soda on a daily basis had a 26% increased risk of developing type 2 diabetes compared to people who rarely consumed sugar-filled drinks. A more recent study published by Diabetes Care in December 2019 found that even over a mere 4-year span, the risk of diabetes for those who consumed sugary drinks daily shot up by 16%. Both percentages are significant enough to surely make you wary of regularly consuming soda.

"Some research suggests that phosphoric acid, found in many sodas, may interfere with calcium absorption, potentially weakening bones and increasing the risk of fractures," says Costa. In fact, The American Journal of Clinical Nutrition published a study in September 2014 that showed that every soda that participants consumed during the day increased the risk of suffering a hip fracture by a worrisome 14%.

RELATED: The Worst Foods To Eat for Brittle Bones, Say Dietitians

If you want to avoid the kind of food and drinks that might lead to dental issues, then you definitely need to skip your daily soda. Costa explains that "the sugar and acid in soda can erode tooth enamel, the outermost layer of your teeth, leading to cavities and tooth decay." She adds that "this risk is higher for those who drink soda daily."

"The liver metabolizes sugar," says Costa while discussing another problem with drinking too much soda. "Excessive consumption of refined sugar and high-fructose corn syrup, such as in daily soda intake, can overburden the liver and result in the accumulation of extra fat, which can lead to non-alcoholic fatty liver disease."

Frankly, around 100 million people in the United States suffer from non-alcoholic fatty liver disease which is something that up to 25% of people in the U.S. deal with, according to the American Liver Foundation. You can reduce your risk of becoming one of the people in this group by avoiding excessive amounts of soda.

RELATED: 5 Best Superfoods That Support Liver Health

Heart disease happens to be the leading cause of death in the United States, according to the CDC. Although there are many factors that can affect the health of your heart, "drinking soda daily increases the risk of developing heart disease due to excessive sugar intake, which can lead to obesity, diabetes, and high blood pressure," Costa says.

"Drinking soda, especially those made with high fructose corn syrup, can increase uric acid levels in the body," says Costa. "This can cause crystals to form in the kidneys, resulting in painful kidney stones."

On top of that, Costa explains that it's "the high fructose corn syrup in soda that can increase uric acid levels in the body, which may cause gout and kidney stones." She notes that "gout is a painful condition where uric acid crystals accumulate in your joints," whereas "kidney stones, on the other hand, are hard deposits made of minerals and salts that form inside your kidneys and can be extremely painful to pass."

That's certainly enough of a reason to limit how much soda you're consuming on a regular basis. However, beyond that, Costa tells us that "consistent soda consumption may also increase the risk of developing chronic kidney diseases," which is unfortunate but, in this case, it's fortunately avoidable. Simply cut back on soda to protect your kidneys and the rest of your body, which will surely appreciate it.

RELATED: 12 Ingredients Worse Than High Fructose Corn Syrup

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When looking at the effects of drinking diet soda every day, the conversation gets even more confusing. Some studies have found that zero-sugar sodas could actually help with weight loss, while others have found that it can lead to weight gain. Another study suggested there could be a connection between diet soda and increased mortality rates, but some experts have questioned these findings, pointing out that while it could be the drinks that caused this correlation, the participants' lifestyles may have been a factor, too.

And then you have the most recent news on diet sodas—namely, the World Health Organization's announcement in July 2023 that the main zero-calorie sweetener used in Diet Coke and many other diet sodas, aspartame, may cause cancer. The revelation left many health experts and companies divided on the issue.

So, what really happens to your body when you drink diet soda every day? We spoke to registered dietitians and reviewed the most current research on the topic in an effort to better understand the answer. Keep reading to discover seven side effects of drinking diet soda every day.

If your diet soda of choice is Diet Coke, you may already be familiar with its main sweetener—aspartame. This zero-calorie sweetener is found in Diet Coke, Sprite Zero, Coke Zero, and Fanta Zero, as well as some varieties of Crystal Light and certain sugar-free gums.

People have had their concerns regarding the potential "cancer-causing" qualities of aspartame for a while now, but as mentioned above, in July 2023 the debate resurfaced after the World Health Organization (WHO) officially labeled this sweetener as "possibly carcinogenic." What does that mean, exactly? According to the International Agency for Research on Cancer (IARC), one of the two WHO committees behind the decision, when something is given this label it doesn't automatically mean that it "causes cancer," per se. Instead, it means that there are possible connections, but that the research on humans is still too limited to conclude it is cancer-causing. So where does that leave us? Well, regardless of whether aspartame definitively causes cancer, there are a variety of other reasons to consider limiting your intake of diet soda—and we'll get to some of them below.

RELATED: What Happens to Your Body When You Drink a Coke

Drinking diet soda instead of regular versions is linked to a reduction in body weight, body mass index, and percentage of body fat, especially among the obese, according to data published in JAMA Network Open. Another study in the journal Obesity found that people who drank 24 ounces of diet soda daily for a year maintained a weight loss of up to 16 pounds.

Registered dietitian Toby Amidor, MS, RD, CDN, FAND adds that according to the 2020-2025 Dietary Guidelines for Americans, "Short-term research shows that zero and low-calorie sweeteners are helpful for weight loss, but long-term effects are still inconclusive." Losing weight sounds good, but that leads us to the flipside of this coin…

A systematic review and meta-analysis in 2017 linked both sugar-sweetened and artificially sweetened beverages to weight gain. Other data suggest that non-nutritive sweeteners may stimulate appetite, leading to weight gain over time. "But much of the data is observational in nature," says registered dietitian nutritionist Lauren Manaker, MS, RDN, LDN. "Therefore, more studies are needed before we make a definitive connection."

"Artificial sweeteners are digested differently than natural sugar," explains Justine Rosado, RDN, a registered dietitian nutritionist and certified diabetes care and education specialist with The Nutrition Queens. "What determines their metabolic fate is their complex composition, with some completely bypassing the typical absorption and digestion phases that calorie-containing foods undergo."

The bottom line is that the research is inconclusive. "Most studies show that artificial sweeteners have varying impacts on weight control, though in large part they do not cause individuals to lose or gain weight," Rosado says.

RELATED: 35 Worst Sodas To Stay Away From Right Now

Though this isn't necessarily good or bad, most people who drink soda regularly can confirm that there's a distinctly different taste between regular and diet soda. Artificial sweeteners like aspartame (Equal), Saccharin (Sweet'N Lo), and Sucralose (Splenda) will likely taste noticeably different if you're used to regular soda. Some nonnutritive sweeteners can be 180 to 13,000 times sweeter than sugar and may change taste preferences over time, according to research in The Permanente Journal.

"Unlike drinking regular soda that is loaded with added sugars, diet soda consumption shouldn't cause a blood sugar spike," says Manaker. People who have diabetes but like soda may find diet soda to be a good option." When consumed in moderate amounts, diet sodas are a safe way to enjoy a sweet-tasting beverage while keeping blood sugars stable," says Rosado.

RELATED: 25 Healthy, Low-Sugar Soda Alternatives

"Soft drink consumption, regardless of whether it is diet or sugar-sweetened, may have adverse effects on bone mineral density," says Manaker. "But the studies show mixed results; dark sodas, in particular, seem to pose the most risk." Excessive intake of phosphoric acid in sodas creates imbalances in mineral ratios that are linked to osteoporosis and fractures, according to a 2020 report in Nutrients.

"Many diet sodas contain caffeine, which can give people a boost when they are feeling sluggish," says Manaker. "Unfortunately, if you drink these caffeinated sodas late in the day, you may have trouble sleeping thanks to the stimulation."

A previous version of this story was published on August 18, 2022. It has been updated to include additional copy and proofreading revisions, additional research, and updated contextual links.

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Water by itself can keep you hydrated, and drinking enough throughout the day can help your body burn fat and lose weight. Research has shown that water can do this by helping to increase your metabolism, reduce appetite, and improve digestion to keep you regular. So when you add extra ingredients to your regular water in the form of fruit or herbs, you're just adding more potential health benefits to your glass.

However, it's important to understand what detox water is and what it isn't. It can be a simple, affordable way to stay hydrated and add helpful vitamins and minerals, which in turn can contribute to your overall fat-burning goals. What it isn't is a "quick fix" or dietary cleanse that can speed up the process in which your body naturally gets rid of toxins. It's also worth noting that if adding a little flavor makes you more likely to drink water throughout the day, that's a benefit in and of itself.

So if you're looking for some tasty ways to get more vitamins, minerals, and nutrients that help you burn fat and lose weight, try one of the detox water ideas below. And next, check out the 10 Best Protein-Packed 100-Calorie Snacks for Weight Loss.

Grapefruit and mint make for a refreshing combination—and one that provides a glassful of vitamins and minerals, too. Grapefruit has been found to help with weight loss, and specifically, abdominal fat loss, because of its phytochemicals, according to a study published in Metabolism. Grapefruit water on its own would be a delicious way to help detox and burn fat, but when you throw in some mint, you'll have a burst of both flavor and helpful detoxing minerals.

There isn't as much research on the weight loss effects of mint, but one study from Neurogastroenterology & Motility found that peppermint oil was able to reduce appetite in some patients. It may not be super promising on its own, but toss some into your grapefruit water and you'll have an extra flavorful way to stay hydrated.

RELATED: 7 Easy Ways To Drink More Water & Stay Hydrated

You may not think of cumin when you think of refreshing flavored water, but you might want to reconsider, especially because research has found that the combination of lime and cumin may have a handful of health benefits. According to a 2016 study, those who ate lime and cumin (high-dose) together for eight weeks experienced positive results on weight loss and reduction of BMI. The same people also had lower levels of LDL cholesterol after the experiment.

Blueberries are chock full of beneficial plant compounds, with one of the most powerful being a pigment called anthocyanin. According to a report published in Advances in Nutrition, anthocyanin is linked not only to better weight management but it has also been found to aid in the reduction of diabetes and cardiovascular disease risk.

The research on lemons and weight loss is a bit more inconclusive, but what we do know is that if adding lemons to your water gets you to drink more, then in turn it can help you lose more weight. For example, one study published in Obesity found that those who consumed more water were able to lose more body weight by the end of the experiment.

RELATED: I Drank Lemon Water Every Morning for 30 Days & Noticed These 5 Life-Changing Effects

All fruits and vegetables contain different pigments that give them their vibrant coloring and also provide unique health benefits to the body. There is a powerful pigment found in red raspberries known as ketone, and there's a growing body of research focusing on the potential benefits of this plant compound.

A report found in the journal Plants notes that the possible health benefits of raspberry ketone—including weight loss—are promising, but these are often the result of high doses in supplement form. So while you won't be able to magically lose weight or detox your body from a few sips of raspberry water, the combination of raspberry and lemon can still yield healthy plant compounds and motivate you to drink more water on a consistent basis.

The summer season is the perfect time for chowing down on some juicy watermelon, but adding it to your water any time of year may help bring about some positive results in the fat-burning department. According to a study published in Nutrients, watermelon consumption is associated with lower blood pressure, lower BMI, and reduced body weight. Pair this with a sprig or two of mint and you'll have yourself a refreshingly healthy beverage.

All fruits contain what are known as polyphenols, which are a type of naturally occurring plant compound, but citrus polyphenols have specifically been linked to weight loss and weight management. To take advantage of this in an easy way, make yourself a glass of orange, lemon, and mint water.

A 2014 report from Food Science & Technology concluded that these polyphenols were associated with a reduction in abdominal fat tissue and overall bodyweight, and were also used in certain types of obesity treatments.

RELATED: 10 Best Sparkling Water Brands, According to Dietitians

Multiple studies have found that cinnamon supplementation is linked to weight loss and reduction of obesity risk, so it certainly couldn't hurt to throw some into your water. Pair this with pomegranate—which research has also found to have potential weight loss effects—and citrus fruit like oranges, and you'll have a fun, fall-ready drink to help with your weight loss goals.

Blackberries are one of the healthiest fruits you can buy. They're low in calories and sugar but are packed with antioxidants. Research has also found that blackberry consumption may be connected to fat reduction and insulin sensitivity, making it a great companion to your regular glass of water. Throw in mint for more flavor and a natural breath refresher.

It may sound like a strange combination at first, but a glass of cucumber, celery, and lemon water can provide a thirst-quenching beverage that may also help your body naturally detox.

Celery may not have a very satisfying flavor, but because of its high levels of potassium, it's actually been found to help decrease water retention and reduce bloating. And while more research needs to be done on the possible link between cucumber and weight loss, one study on mice found that they could help with the reduction of abdominal fat.

RELATED: 10 Cucumber Recipes That Are Crisp, Crunchy & Refreshing

Kiwis will not only help sweeten your water without any added sugar, but research has found that this fruit, specifically golden kiwis, has been linked to body fat reduction and reduced inflammation. Mix kiwi with cucumber and mint for a naturally cooling beverage to sip on.

We now know of some of the potential weight loss and detoxing benefits of lemon, mint, and cucumber, but what about rosemary? It may not be as refreshing as herbs like mint or basil, but it still provides tons of flavor and potential benefits to your detoxing efforts by helping to ultimately reduce inflammation in the body.

We know that citrus plant compounds, as well as the compounds found in berries like blackberries, blueberries, or raspberries, have been linked to possible weight loss and fat reduction benefits. So, if you're looking for more inspiration on how to combine these beneficial fruits in another detox water recipe, try kiwi, orange, and any of your favorite berries.

RELATED: What Happens to Your Body If You Don't Drink Enough Water

If you don't mind a slightly slimy texture in your water, then loading up on some chia seeds may be worth it for you. Just one ounce of chia seeds contains almost 10 grams of fiber, and when you add them to liquid they expand and become soft (and yes, a little slimy). Research shows that higher intakes of fiber are associated with greater weight loss and management, so this simple trick will give you a boost in just one glass. Plus, adding in some lime can increase your levels of those helpful citrus polyphenols we mentioned earlier.

Mint and lemon with any type of berry is a tasty combination, but when you add strawberries, you'll be giving your body some help in your weight loss goals—albeit in an indirect way.

This is because strawberries contain specific polyphenols (the plant compounds we mentioned) that have been found to help manage your blood sugar. Because high blood sugar over time can potentially lead to weight gain, including foods in your diet that can help with blood sugar management may be beneficial in the long run. Plus, it doesn't hurt that this trio tastes amazing!

RELATED: 11 Green Smoothie Recipes That Actually Taste Good

Aside from adding flavor and spice to your foods or drinks, multiple studies have found that ginger root is associated with weight loss and anti-inflammation. One review found that the specific compounds in ginger can help reduce body weight, while another study on women with obesity discovered that ginger had a small impact on lowering BMI. To sweeten up these weight loss benefits even further, add some mango to your water for a hint of natural sugars.

For a drink that not only offers potential weight loss benefits but also provides anti-inflammatory and antioxidant qualities, grab a glass of water and add some lemon and turmeric. One study published in Frontiers in Pharmacology found that curcumin (which is the main compound found in turmeric) was linked to a greater reduction in body weight and BMI in patients with existing metabolic syndrome. For a cozier way to enjoy these benefits, try this drink with hot water instead of cold.

Treat your body to an easy 10 grams of fiber by adding an ounce of chia seeds to your next glass. And if you want to crank up the potential health benefits even further, try adding a little bit of apple cider vinegar (ACV). According to Current Development in Nutrition, ACV can act as a subtle appetite reducer. Not only that, it can also help you manage blood sugar spikes. Toss in a squeeze or two of lemon for some added sweetness.

RELATED: The Best Breakfast Superfoods to Burn Body Fat All Over

If you're looking for another way to enjoy the weight loss and anti-inflammatory benefits of ginger in your water, try adding in fresh slices of pineapple, which will naturally sweeten your beverage and give it a summery feel.

RELATED: 8 Best Probiotic Drinks for Gut Health—and 3 You Should Avoid

Combine the weight loss benefits that come from the polyphenols found in grapefruit with the potential inflammation-reducing qualities of rosemary, and adding both to your water will provide you with a treat that's equal parts healthy and refreshing.

For the perfect "heading into fall" detox water, simply add some apple slices and cinnamon. You can use cold or hot water, but hot apple and cinnamon water will really help you cozy up once summer is over. Cinnamon has been linked to weight reduction, but if you want the added fiber that can come from apples, wait until you're done with your water and munch on the remaining apple slices.

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Though research continues to tease apart the advantages and drawbacks of daily drinking, one important truth remains—dosage matters. The Dietary Guidelines for Americans 2020-2025 state that drinking in moderation refers to two drinks or less per day for men and one drink or less per day for women. The Centers for Disease Control and Prevention (CDC) calls "heavy drinking" eight drinks or more per week for women and 15 drinks or more for men. Exceeding these limits is much more likely to cause more harm than benefits.

In essence, the effects of drinking wine might come down to how much you're drinking—but assuming you're keeping things moderate, here's what you can expect from a daily dose of vino. Read on, and if you like to indulge in more than just a glass of red or white, don't miss What Happens To Your Body If You Drink Alcohol Every Day.

No matter what type of alcohol you choose, regular consumption leads to increased tolerance, meaning it will take more of the drink to achieve the same impact. This is because the receptors in your brain gradually adapt to alcohol's effects.

Increased alcohol tolerance might sound like a good thing—you might be picturing yourself less likely to say something embarrassing or end up half-dressed in the neighbor's pool at 3 a.m.—but numbing yourself to alcohol's effects can actually have some undesirable consequences. Physical damage to your cells is still occurring, whether you feel it or not, and you're still experiencing impairment to your judgment and reaction time. Plus, you're far more likely to drink to excess to get the same level of buzz you're used to.

RELATED: How to Choose the Best Wine at the Grocery Store, According to Sommeliers

Alcohol joins a not-so-elite list of foods that could increase the risk of certain cancers. According to the National Cancer Institute, there is strong scientific consensus that increased consumption raises the likelihood of cancers of the head, neck, esophagus, liver, breasts, and colon. Even people who have no more than one drink a day could be increasing their risk. If you're a nightly wine drinker, it's a sobering thought—literally.

Bringing down stress levels might be why you reach for wine in the first place. Turns out, you may be onto something! Red wine especially could help dial down mental and emotional stress. It contains a compound called resveratrol, which has been found to block enzymes in the brain that cause anxiety and depression-related behaviors. If you enjoy a nightly glass of wine over a meaningful conversation with your spouse or a friend, so much the better. Social interaction is a proven stress reducer.

Still, other research concluded that greater alcohol consumption increased the release of the stress hormone cortisol. It's important to remember that using alcohol as a coping mechanism for stress is a slippery slope. If you're consistently turning to wine to forget your troubles, it's probably time to find a healthier outlet.

Wine is far from calorie-free. The average 5-ounce glass of wine (red or white) contains about 120 to 125 calories. Add that to your calorie total every day and you could put on extra pounds before you know it.

What's more, your body prioritizes burning calories from alcohol over burning calories from macronutrients—meaning that calories from these nutrients can be more easily stored as fat. Want to lose weight without breaking up with wine? Check out our 7 ways to lose weight without giving up alcohol. 

The potential stress-busting effects of moderate wine drinking aren't just good for relaxing at the end of a long day. They could even lead to better heart health! A 2023 study revealed that moderate alcohol consumption reduced stress signaling in the amygdala, which was associated with a reduced risk of heart disease. This study joins decades of other research indicating that moderate red wine consumption could be protective for the heart.

RELATED: This 5-Day Meal Plan Can Improve Your Heart Health

Remember what we said about moderation? Although a small amount of wine could have benefits for your heart, downing several drinks per day has the opposite effect. According to the American Heart Association, drinking to excess daily can lead to serious cardiovascular risks like increased blood pressure and stroke. If you choose to drink wine every day, say "cheers" to moderate amounts.

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Many companies and organizations disagree with IARC and JECFA's announcement. The FDA released a statement on July 14, 2023 as well, stating that they don't support the claims being made, and that the research studies cited by the WHO committees had "significant shortcomings." The FDA also states that they believe aspartame to be safe under the Acceptable Daily Intake (ADI), and that other organizations like Health Canada and the European Food Safety Authority also consider aspartame to be harmless when consumed within the recommended limits.

The original story follows below.

Artificial sweeteners—you know, the ones found in diet sodas, sugar-free baked goods, and the little packets at coffee shops—have been the subject of debate for quite some time, as research on their safety shows mixed results. A review published in Frontiers in Nutrition summarized that some studies show that these artificial sweeteners may help you eat less and lose weight, other studies find no effect on satiety, and others find a link between intake and higher rates of obesity. Suffice it to say, more research is needed to analyze the long-term effects of consuming these synthetic ingredients, and the heat behind this debate is growing. On July 29, 2023, Reuters exclusively reported that the World Health Organization (WHO) is set to declare aspartame, which is also sold to consumers as Equal and NutraSweet, as "possibly carcinogenic to humans" next month.

Popular items like Diet Coke, Trident gum, and certain types of Snapple tea contain aspartame, so the announcement that this sweetener may possibly lead to cancer is significant for both the consumer and the companies involved. But as with any major health-related declaration, this announcement brings with it quite a bit of confusion and conflicting opinions coming from both sides of the debate.

There are multiple groups of people involved in the coming announcements next month. The WHO's cancer research arm is called the International Agency for Research on Cancer (IARC), and this is the group of experts that has made the decision to give aspartame the label of "possibly carcinogenic to humans" next month. According to Reuters, the IARC's role is to look at existing published evidence regarding a substance in order to determine whether or not it is hazardous.

However, what this group doesn't do is determine how much of something you need to consume in order for the substance to potentially cause harm. This job is given to a separate branch of the WHO, called the Joint WHO and Food and Agriculture Organization's Expert Committee on Food Additives (JECFA).

If this isn't already confusing enough, it's said that both groups—IARC and JECFA—are set to release their separate statements on aspartame on the same day—July 14, 2023.

With the upcoming announcement, some people in the industry believe it may cause unnecessary panic from consumers. Frances Hunt-Wood, secretary general of the International Sweeteners Association (ISA), told Reuters, "IARC is not a food safety body and their review of aspartame is not scientifically comprehensive and is based heavily on widely discredited research." Reuters also interviewed Kate Loatman, the International Council of Beverages Association's executive director, who said the announcement "could needlessly mislead consumers into consuming more sugar rather than choosing safe no- and low-sugar options."

RELATED: 7 Side Effects of Eating Too Much Sugar

While Melissa Rifkin, MS, RDN, CDN acknowledges that the data support the negative side effects of regular consumption of artificial sweeteners, such as aspartame, she tells Eat This, Not That! that the reality is that we're surrounded by numerous environmental factors that may also be damaging our overall health. "While these findings may appear to be more grave, this is not staggering information. We have known for years that heavy consumption of aspartame may cause an increased risk of cancer. But, my cell phone, the air we breathe, and other radioactivity that my body is absorbing on a daily basis, are quite possibly having the same harmful impacts," says the registered dietitian.

Along these same lines, there is also some concern as to whether or not JECFA will change its guidelines on how much aspartame is safe to consume before it becomes "carcinogenic." Since the 1980s, JECFA has stated that aspartame is safe to consume within a large daily limit, and Professor McConway recently told The Guardian that this limit "would require a very large daily consumption of Diet Coke or similar drinks." If JECFA maintains these guidelines after July 14th, it would mean that the average consumer is most likely not getting close to harmful levels.

Another important component to consider is the level of "carcinogen" a certain food like aspartame is classified under. According to Reuter's report, the IARC has four different levels for carcinogens: 1) carcinogenic, 2) probably carcinogenic, 3) possibly carcinogenic, and 4) not classifiable. Aspartame falls under "possibly carcinogenic," meaning that the evidence in humans remains limited. This isn't to say that the possible dangers should be ignored, but it's important to know what these confusing terms actually mean in relation to your health.

Some experts believe that artificial sweeteners like aspartame should be avoided as much as possible, regardless of the daily recommended value. According to registered dietitian Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and member of our Medical Expert Board, "As a nutritionist promoting healthy eating, I advocate for eating whole foods free of chemicals, and that includes artificial sweeteners. Even though they are virtually calorie-free, they don't help to promote weight loss. So it's best to practice portion control and eat less of the real thing while choosing a diet free of artificial ingredients."

Rifkin takes a more practical approach. "Of course, decreasing intake of known carcinogenic substances is suggested, but complete avoidance seems rigid," she suggests.

As is always the case, it seems that the general guidance of "everything in moderation" rings true here. Prioritizing whole, minimally-processed foods is the best way to minimize your intake of these potentially carcinogenic artificial chemicals, but consuming products sweetened with aspartame every once in a while is ok.

RELATED: 12 Ingredients Worse Than High Fructose Corn Syrup

Popular foods and drinks that contain aspartame

This sweetener is used in some of your favorite foods and drinks, especially those products that are labeled "sugar free" or "diet." Aspartame is also sold in the form of sugar packets with products like Equal or NutraSweet. Whether you're wanting to try and avoid it altogether or are just interested in knowing where it's found, here's a list of just some of the common products that contain this sweetener additive:

• Diet Coke
• Coke Zero
• Sprite Zero
• Crystal Light
• Fanta Zero
• Sugar-Free Jell-O
• Trident
• Extra
• Mrs. Butterworth's Sugar-Free Syrup
• NutraSweet
• Equal
• Sugar Twin

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This story was originally published on June 30, 2023. It has been updated to include the latest information.

The post The Sweetener Used in Diet Coke May Cause Cancer, WHO Announces appeared first on Eat This Not That.

There are plenty of iced tea brands that market their products as being healthy, often advertising the antioxidants and vitamins you can get from drinking their teas, but many of these are often loaded with far too much added sugar. In fact, some varieties of iced tea are made with so much sugar that they contain more than a standard can of Coke, which has 39 grams of sugar per 12-ounce can.

The following list of store-bought iced teas have more sugar per can or bottle than the 39 grams found in a standard Coke. These are often fine in moderation, but if you're wanting to drink tea on a consistent basis, you may want to avoid these and go for varieties with less or zero added sugar. Read on to discovery the sugary culprits, and for more, don't miss the 6 Best Teas To Boost Metabolism and Lose Weight.

Sugar per 16-ounce bottle: 40 grams

Arguably one of the most popular bottled iced tea brands, "Snapple offers a range of flavored iced teas that are often perceived as a healthier alternative to soda," says Mary Sabat MS, RDN, LD. "However, some of their varieties, such as the Peach Tea and Lemon Tea flavors, have been found to contain more sugar than a can of Coke."

In fact, in just one 16-ounce bottle, which is very easy to drink up in just one sitting, you're getting about 40 grams of sugar, all of which are added—meaning none of it is coming from natural sugar sources.

RELATED: 7 'Healthy' Breakfast Orders With More Sugar Than a Can of Coke

Sugar per 16-ounce bottle: 40 grams

Another example of a Snapple iced tea that may sound healthy at first, but ends up having way too much sugar, is the Snapple Honey Sweet Tea. Honey is a natural form of sugar that is full of antioxidants, can help with blood sugar management, and has even been proven to help with heart health.

However, in this bottled tea, honey is the third ingredient behind water and sugar, meaning that it isn't the main sweetener source here. And with 40 grams of added sugar per bottle, the small amount of honey still doesn't make this a "healthy" choice.

Sugar per 16.9-ounce bottle: 45 grams

You've most likely heard of AriZona iced tea, which is known for their bottled green teas, sweet teas, and Arnold Palmers. Unfortunately, many of their products are marketed as "healthy," when in fact they're simply loaded with added sugar and very little else.

"Their RX Energy Herbal Tonic, for example, claims to have a lot of healthy vitamins and herbs, but in reality it packs in more sugar than a can of Coke," says Sabat.

Sugar per 20-ounce bottle: 45 grams

AriZona markets their Blueberry White Tea as combining "the antioxidant goodness of blueberries, pears and a dash of honey," but with the second ingredient listed being high-fructose corn syrup, and both the blueberry and pear flavors coming from concentrate, you can quickly see that this is just another extra sugary beverage.

"AriZona's Blueberry White Tea also claims to be full of healthy vitamins and antioxidants, but this one also has more sugar than a can of Coke," says Sabat.

RELATED: The 24 Worst Drinks for Your Health

Sugar per 23-ounce can: 50 grams

With the ability to aid in better cognitive function and regulation of blood sugar, as well as its dense antioxidant profile, green tea is known as being one of the healthiest drinks you can have. But, don't let AriZona's marketing fool you when it comes to their can of Red Apple Green Tea.

Sure, the first ingredient listed is green tea, but the very next one is high-fructose corn syrup, which can certainly explain the whopping 50 grams of sugar found in one can. And yes, this 23-ounce can technically contains two servings, but think of how easy it is to down the whole thing if you're drinking it on your own.

RELATED: 12 Ingredients Worse Than High Fructose Corn Syrup

Sugar per 18.5-ounce bottle: 48 grams

Gold Peak advertises their bottles as containing "real brewed tea." But what they fail to mention is that along with tea, you'll be getting close to 50 grams of added sugar—much more than you'd get with a can of Coke.

This is why Meaghan Greenwood, RD, health coach at Hourglass Waist, suggests skipping Gold Leaf. "They offer a range of iced teas, including sweetened and unsweetened options, but their sweetened varieties can have an extremely high sugar content, making it essential to read the labels and choose wisely."

Sugar per 18.5-ounce bottle: 46 grams

For her final choice of iced teas with too much added sugar, Sabat says that Pure Leaf Raspberry Sweet Tea is one you'll want to watch out for.

"Pure Leaf is another popular brand of bottled iced tea that offers a wide range of flavors, and while they have unsweetened and lightly sweetened options, their sweetened varieties, such as the Raspberry Sweet Tea, pack in a higher sugar dose than a Coke."

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PRIME contains 200 milligrams of caffeine per 12 ounces, about the same as two cans of Red Bulls or six cans of Coke. The brand was launched by 30-year-old London-born influencer KSI — whose real name is Olajide Olatunji — and American YouTube star Logan Paul, 28, last year and is selling off the shelves. It's trendy among kids under 18, which is worrisome, New York pediatrician Edith Bracho Sanchez said at the news conference. "We, as physicians, are very concerned. These strengths, and the amount of caffeine in these strengths, can give children and teens headaches. It can give them jitters, nervousness. It can interfere with the sleep cycle, which is so important to the developing brain." 

In a statement to The Hill, representatives for PRIME said, "[PRIME Energy] complied with all FDA guidelines before hitting the market and states clearly on packaging, as well as in marketing materials, that it is an energy drink and is not made for anyone under the age of 18." Here are seven things to know about PRIME according to health experts we spoke with. 

Kids like PRIME because of the different tasty flavors and think it's cool, which could be a problem, according to Dr. Kelly Johnson-Arbor, MD, medical toxicology physician and medical director at National Capital Poison Center. "Children may drink PRIME products, including PRIME Energy, to gain social acceptance among their peers," she states. "At my children's schools, PRIME is a status symbol, and children even resell empty PRIME bottles for $3 each." 

RELATED: 8 Energy Drinks With the Lowest Quality Ingredients

According to Dr. Johnson-Arbor, anyone has access to the controversial energy drink. "Despite the manufacturer's warning that PRIME Energy drinks are not intended for consumption by individuals less than 18 years of age, anyone can purchase these products at grocery stores, convenience stores, and other retail establishments."

Health experts warn that caffeine affects children in a different way than adults and that it's not healthy for kids to consume a lot of caffeine if any at all. "Children are still developing and are susceptible to the effects of stimulants or depressants more so than adults," Dana Ellis Hunnes Ph.D., MPH, RD, senior clinical dietitian at UCLA medical center, assistant professor at UCLA Fielding School of public health, and author of Recipe for Survival says. "It may depend on the child in how it affects them, but because they are not fully developed neurologically or physically, sometimes what is an acceptable amount for an adult would be too much for the developing brains and bodies of children."

Nutritionist and ACE Certified Trainer Mary Sabat MS, RDN, LD adds, "Children tend to be more sensitive to the effects of caffeine compared to adults. Their smaller body size and developing metabolism make them more vulnerable to its stimulating effects."

According to Sabat, "The American Academy of Pediatrics suggests that children under 12 years old should avoid caffeine altogether." Dr. Johnson-Arbor adds, "The safe dose of caffeine for children is much more controversial because some studies have linked childhood caffeine consumption to an increase in headaches, sleep disturbances, and blood pressure problems. Because of this, many authorities, including the American Academy of Pediatrics, recommend against caffeine consumption by children and adolescents."

While PRIME is a big hit with kids, adults love the energy drink as well. So how much caffeine is safe for adults? "In general, most adults can safely consume 200 mg of caffeine (the amount in a single can of PRIME Energy) daily without experiencing adverse effects," Dr. Johnson-Arbor says. But everyone has a different tolerance and Sabat says, "It's worth noting that caffeine affects individuals differently based on their unique physiological responses and tolerances. Some people may be more sensitive to caffeine, while others may have a higher tolerance. It's essential to be aware of your own body's response to caffeine and make informed choices regarding its consumption."

RELATED: I Gave Up Caffeine for a Month and Saw These Life-Changing Effects

Taking note of how much caffeine you're consuming is important, according to experts. Dr. Johnson-Arbor explains, "Caffeine is a stimulant drug. Consumption of excessive amounts of caffeine can cause nausea, vomiting, a racing heartbeat, muscle twitching, and anxiety." She warns, "In severe cases, seizures, electrolyte disturbances, and life-threatening heart rhythm abnormalities can occur."

As mentioned earlier, one can of PRIME contains 200 milligrams of caffeine, which is the equivalent of more than two cups of coffee, six cans of Coke, or 2 cans of Red Bull. Experts are concerned for a reason. "Since only 12 ounces have 200 mg, that is a lot!" Hunnes says. "Twelve ounces can be consumed in a matter of minutes, and that level of caffeine would be 2 to 3 times the 'considered safe amount' for most children of any age, and could therefore have effects on their nervous system, G.I. system, and cardiovascular system. Twelve ounces is only 1.5 cups, so that does seem a bit excessive."

Dr. Kelly Johnson-Arbor explains, "Because it is advertised as being vegan, sugar-free, and full of electrolytes, some people may think that PRIME is a healthy beverage. However, due to its caffeine content, serious side effects may occur after the consumption of PRIME Energy drinks. For questions about unwanted or unexpected side effects that occur after consumption of PRIME Energy, contact Poison Control for expert advice. There are two ways to contact Poison Control in the United States: online at www.poison.org or by phone at 1-800-222-1222. Both options are free, confidential, and available 24 hours a day."

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Whether you prefer your cocktail sweet, sour, or dry, there are numerous hidden gems geared toward different flavor preferences. Some might not even be so hidden after all but are simply overshadowed by more widely-beloved beverages.

If you're interested in trying something new, we asked alcohol connoisseurs to share the underrated cocktails that are worthy of more praise. Read on for their top picks, and for more, don't miss hearing about the drinks bartenders think are overhyped in our article, The 7 Most Overrated Cocktails, According to Bartenders.

People often associate the word "daiquiri" with the vibrantly colored frozen beverages frequently sipped while poolside. However, the classic version of the cocktail is quite simple at its core and is made with just three ingredients: rum, lime juice, and simple syrup. This beverage is also one that has been deprived of the spotlight, according to Sabato Sagaria, master sommelier and co-founder of New York City-based restaurant investment firm Apres Cru.

"A bartender's ability to make a classic daiquiri is the same thing as asking a chef to roast a chicken," he says. "It takes precision and a deft hand to craft a proper daiquiri that can walk the tightrope, teetering in the delicious spot between sweet and tart."

Bryan Paiement, bartender at The Cache in Fort Collins, Colo. and author of Liquid Dessert: Cocktail Confections Around the World, shares a similar opinion. He points out that people will avoid this alcoholic beverage out of fear of receiving an unbalanced and overly sweet drink.

"The truth is that a properly made daiquiri is absolutely delicious and acts as a litmus test for bartenders to properly balance a cocktail," says Paiement.

Another underrated cocktail Paiement enjoys is the Vieux Carre, which he fell in love with while traveling in New Orleans. Directly translating to "old square," referring to New Orleans' French quarter, the Vieux Carré shares similarities with the Manhattan and Sazarac.

"Rye whiskey, sweet vermouth, and cognac are stirred together with Bénédictine (an herbal liqueur), Peychaud's, and Angostura bitters to create a spirit-forward cocktail that deserves a spot on every cocktail menu," Paiement says. "I personally like to round out the Vieux Carré by expressing the oils from a lemon peel over the cocktail."

If you're looking for a new summer drink, you might want to consider the Pisco Sour, which is made with pisco (a Peruvian unaged brandy), lime, sugar, and egg white.

"We have featured this cocktail as our 'bartender special' where I work in the hopes that more and more people will become better acquainted with this refreshing drink," Paiement says.

The bartender notes that he will add Angostura bitters to the egg white foam "to give the imbiber a spicy scent as [people] take their first sip."

Move over, margaritas. There's another Mexican cocktail to keep on your radar, according to Jose Luis Leon, cocktail specialist for Mezcal UNIÓN and owner and head bartender of Mexico City's Licorería Limantour. This three-ingredient beverage is the national drink of Mexico and is made with tequila, lime juice, and grapefruit soda.

"Although La Paloma is a very simple drink on a day-to-day basis in Mexico, it is undoubtedly the most popular cocktail," Leon says. "In addition, its flavor profile and the practicality of its ingredients make it very easy to create more 'gourmet' variations."

One example Leon shares is the Mezcal UNIÓN Coriander Paloma, which is made with mezcal, coriander liqueur, and grapefruit soda.

Named after American novelist Earnest Hemingway, this white rum-based cocktail strays from the classic recipe by nixing the sugar and incorporating fresh grapefruit juice and maraschino liqueur. For Jennifer Jackson, beverage manager at Reston, VA.-based Thompson Hospitality, this cocktail "is one of the most beautifully elegant drinks you can enjoy" when it's made with fresh juices and served in a chilled coupe.

"It will instantly transport you to a serene, tropical beach where the weather is perfect, and you are at peace with the world," Jackson says. "It will also sneak up on you, as it is such a perfectly balanced cocktail, you tend not to notice how quickly its magic is working and will soon be ordering another."

While the Martinez has often been said to inspire the martini, the two cocktails are quite different. Unlike a martini, which is traditionally made with gin and vermouth, the Martinez consists of gin, sweet vermouth, maraschino liqueur, and bitters. It's also a cocktail Dustin Wilson doesn't see on drink menus too often.

"It's sort of like a Manhattan meets a Negroni," says the master sommelier, co-founder of Verve Wine, and founding partner of Apres Cru. "If you're into stirred, boozy, slightly bitter drinks like I am, I find this to be a great throwback drink that not all that many people know."

No, this drink doesn't have flowers in it, despite its name being one. Instead, it contains dry vermouth, Bénédictine, absinthe, and an orange peel garnish. For Jan Brown, bar manager at Boston's Faccia a Faccia, it's one of the most underrated cocktails around.

"Rooted in the Manhattan family, it makes dry vermouth the protagonist of the drink. Very complex, lots of texture, and as a little bonus, a low-ABV cocktail, which makes it perfect as either a nightcap cocktail with lots of complexity or even as a dessert cocktail," he says. "Plus, it has such a great name for a cocktail."

RELATED: 10 Cocktails Bartenders Actually Order

This tiki bar mainstay made its initial debut in the 1970s as a drink for guests at the Kuala Lumpur Hilton. The tropical beverage is made with blackstrap rum, Campari, pineapple juice, fresh lime juice, and simple or Demerara syrup, and is served with a pineapple wedge garnish.

"For me, this cocktail gets a little hate because it sounds like it's going to be sweet," says Cedric Nicaise, co-owner and wine director of New York City's The Noortwyck. "But when made properly, it's so well-balanced and has all the components that make a great drink," says Nicaise. It's a bit sweet, has a boozy punch (but not too much), and is easy to drink, he says, adding, "Plus, it's delicious!"

It's no surprise that with a name like "Corpse Reviver," this beverage was initially created as a hangover cure. "There [was] once a large family of these, influenced by local custom and the bartender's whim," says Jason Hedges, beverage director at Laurent Tourondel Hospitality and author of The Seasonal Cocktail.

While Corpse Revivers date back to at least the 1870s, the two most well-known versions are the Corpse Reviver #1 and #2, which were included in Harry Craddock's Savoy Cocktail Handbook from 1930.

"The #2, underrated due to its unusual name, is the more popular sibling," says Hedges, who notes the drink's ingredients: gin, Cointreau, Lillet Blanc, fresh lemon juice, and a dash of absinthe.

"This cocktail deserves more attention because it is complex and well-balanced—and its unique name makes it a good conversation starter," he says.

Created in 2009 by New York City bartender Phil Ward, the Division Bell is a riff on a Last Word. According to Joey Smith, bar director at Chez Zou, this drink is "absolutely greater than the sum of its parts." The orange-colored cocktail is made with mezcal, Aperol, maraschino liqueur, and fresh lime juice.

"I think it is often outshined by other modern classics like the Paper Plane and the Naked and Famous, but in a world where Chartreuse is harder and harder to find, and whiskey's popularity in cocktails is dwindling, I think the Division Bell is a sleeper hit that should be served more," Smith says.

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Regardless of possible health benefits, the reality is that alcohol is a toxic and psychoactive substance. According to the World Health Organization, it contributes to three million deaths globally each year. So is it true that something with such severe side effects can actually be good for us? The evidence is stacking up to say no.

A comprehensive 2023 review article published in JAMA, which analyzed results from 107 cohort studies, found that consuming moderate amounts of alcohol does not, in fact, protect against mortality. Furthermore, the CDC states that daily consumption of as little as one drink a day for women and two drinks a day for men can increase the risk of developing cancer.

As evidenced by these recent reviews, the harms of daily alcohol consumption may outweigh the potential benefits in the long run. But what effects can you expect to experience if you have a nightcap (or two) every day? Read on to discover the little-known effects of what happens to your body when you drink alcohol every day. And for more, don't miss 6 Incredible Effects Of Giving Up Alcohol for One Month.

Your sleep quality will decrease

A glass of wine may help you unwind and bring on sleepiness but how does it affect overall sleep? Alcohol is a depressant and has a sedative-like effect, which can help individuals fall asleep; however, an individual will likely experience poor-quality sleep. Alcohol affects sleep quality by interrupting the body's REM cycle and interfering with respiration. A 2020 study published in the journal Public Health Nutrition found that individuals with higher alcohol consumption had increased odds of experiencing short sleep duration, snoring, and obstructive sleep apnea.

Your brain volume may shrink

Who wants to think about the brain when having an evening nightcap? For many, pouring a glass of alcohol is a way to "turn off the brain" and relax after a busy day. Unfortunately, when it comes to brain health, the brain is negatively affected by daily alcohol consumption. A 2022 research study published in the journal Nature Communications found that consuming just one alcoholic drink daily could be associated with changes in gray and white matter volume in the brain. Individuals who consumed more alcohol daily showed even larger decreases in brain matter volume.

RELATED: 6 Worst Drinks for Brain Health, Says Dietitian

You may experience a disruption in mood

Many reach for a cocktail or glass of wine to cope with a bad mood but it turns out that alcohol may be contributing to a vicious cycle of moodiness. Alcohol is a depressant and it has a direct effect on the balance of neurotransmitters (serotonin, GABA, dopamine) in the brain. After a drink, you may feel more relaxed and confident but as soon as the alcohol is metabolized, the chemical changes that have occurred after the intake of alcohol could lead to irritability, anxiety, depression, or anger. Couple those feelings with a slight hangover and you are setting yourself up for the need to have another drink the following day to "help" with the negative feelings.

Your oral health may suffer

Alcohol is a diuretic, which means it moves water and salt out of the body and can cause dehydration. That feeling of desperately needing water to help with a dry mouth after waking up from a night of drinking is due to dehydration. In addition to being uncomfortable, dry mouth can lead to inflammation of the mouth and reduced salivary flow, which contributes to tooth decay.

RELATED: What Happens to Your Body When You Don't Drink Enough Water

You could be more susceptible to weight gain

Alcohol affects weight in a multitude of ways. As noted above, alcohol can have a negative effect on sleep and sleep is critical for weight management. A 2017 review paper published in the European Journal of Clinical Nutrition found that partial sleep deprivation was associated with increased caloric intake (385 extra calories per day).

Another way alcohol affects weight is by its caloric content. Alcohol is the second most caloric macronutrient (1 gram of alcohol equals seven calories ) and contains zero nutrition for the body. Most glasses of wine contain roughly 120 calories and this on top of a regular day of calorie consumption can lead to weight gain.

A final way alcohol affects weight is by increasing an individual's propensity towards more caloric foods.

You'll be more likely to get sick

A robust immune system is essential for fighting off illness and immunity is negatively affected by chronic alcohol consumption. A large portion of the immune system is housed in the gastrointestinal tract and the GI tract is alcohol's first point of contact after consumption. Alcohol directly impacts the lining of the GI tract and the damage that is done from frequent alcohol consumption can lead to leaky gut which triggers inflammation throughout the body. Alcohol also affects the immune system but altering the positive bacteria in the gut and damaging immune cells in the GI tract.

Your gut health can be negatively affected

Having a healthy gut is an important part of overall health and well-being. A healthy gut keeps mood stable, hormones regulated, immunity intact, and inflammation low. Alcohol can wreak havoc on gut health by damaging the lining of the gastrointestinal tract and killing off beneficial gut bacteria. The combination of a damaged GI lining and dysbiosis (when the ratio of beneficial to negative gut bacteria tilts towards negative bacteria) can lead to digestive problems, poor mood, skin issues, and weakened immunity.

At the end of the day, it is important to find other ways to cope with stress and relax outside of alcohol consumption. If it is difficult to go more than one day without a drink, consider reaching out for support.

RELATED: 10 Worst Drinks for Your Gut Health

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On the one hand, if you're careful about what you put in your smoothie, you can use it to help you reach your desired protein, fiber, and vitamin levels for the day while keeping your calories, fat, and added sugar levels on the lower end. But on the other hand, smoothies can quickly become unhealthy if you're not focusing on what goes inside.

Read on to learn what dietitians have to say about how your smoothie may be causing extra weight gain, as well as a few tips for making them healthier. Then, for more advice on eating healthy, check out 7 Foods That Can Help You Live Longer.

If you're intentional about the ingredients you use for your smoothie, this drink can be a quick and easy way to add a boost of protein to your day. Not only does protein help you build more lean muscle and lose more body fat, but "protein can also help you feel full longer," says Trista Best, MPH, RD, LD at Balance One Supplements.

According to Mary Sabat MS, RDN, LD, including enough protein (as well as fiber) is crucial for a healthy smoothie. "If a smoothie lacks these components, it may not keep a person feeling full for long, potentially leading to increased calorie consumption from other sources throughout the day."

In fact, one study published in the journal Obesity found that when participants consumed a low-protein breakfast, on average, they consumed more food in subsequent meals. Researchers believe that this effect is due to individuals compensating for a low-protein meal by increasing their protein intake by eating more food later in the day. The study also found that when participants consumed a higher-protein breakfast, they ate less food intake for subsequent meals. This is one of the ways that not getting enough protein can sometimes lead to excess calorie consumption and weight gain.

To include more protein in your smoothies, try adding cow's milk, Greek yogurt, chia seeds, or your favorite protein powder.

RELATED: 19 Best High Protein Smoothie Recipes

When it comes to avoiding weight gain, some people may not realize the importance of including enough fiber in what they eat and drink. Not only can a diet high in fiber help prevent multiple chronic illnesses, but it can also help regulate appetite by increasing satiety and helping to improve the gut microbiome.

"Fiber plays a crucial role in satiety and digestive health, but it is often left out of smoothies, especially those that do not contain the peels of fruit or are made with fruit juices," says Best. "If your smoothie lacks fiber-rich ingredients such as [whole] fruits, vegetables, or whole grains, you may not feel as satisfied after consuming it."

Because of this potential lack of satiety, Best says that "This could lead to increased hunger and potential overeating later in the day, contributing to weight gain."

According to Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and member of our Medical Expert Board, some of the best sources of fiber for your smoothies are "berries, kale, avocado, kiwi, pear, beans, flax meal, and chia seeds."

RELATED: 44 Best High-Fiber Foods for a Healthy Diet

It's common to add extra sweeteners to your smoothie, especially if you're making a green drink with a ton of vegetables and leafy greens, as these tend to be on the bitter side. However, experts warn that higher amounts of these added sweeteners can contribute to your calorie count and potentially lead to more weight gain.

"While natural sweeteners like honey, maple syrup, or agave nectar may seem healthier than refined sugar, they do still contain calories and can contribute to weight gain if used excessively," says Sabat. Best adds that "Consuming excessive amounts of sugar can lead to weight gain, as it provides empty calories without offering substantial nutritional value."

You certainly don't need to get rid of these sweeteners altogether, but monitoring how much you're using can make a difference in your health goals. When you can, try using fruit to sweeten your drink before adding extra sources of sugar, or as Young suggests, you can "sweeten your smoothie by adding in a date or two as well."

According to Young, when you're drinking smoothies, "It is important to be mindful of portion sizes and intake to prevent overconsumption."

As we mentioned previously, making a smoothie is a yummy way to incorporate healthy protein-rich, fiber-heavy ingredients into your daily routine. However, this can get a bit tricky, as "too much of a good thing" can be true even for smoothies, and consuming too many calories through your drink can derail your goals.

Although there are many dietary factors related to weight gain, such as not eating enough protein, consuming too many processed foods, and eating a high-sugar diet, at the end of the day, consuming more calories than you're burning throughout the day brings on the extra pounds.

Common smoothie ingredients like full-fat yogurt, nut butters, nuts, and avocado offer health benefits like protein, fiber, and healthy fats, but items like these still have a fairly high calorie count, and according to Sabat, "This means they can significantly increase the calorie content of the smoothie, leading to weight gain if consumed in excess."

You should still include these foods if you enjoy them and want their health benefits, but if you're noticing weight gain and can't pinpoint the source, this may be a helpful place to start.

RELATED: 11 Best Low-Calorie Smoothies for Weight Loss

We've discussed how smoothies with too much added sugar and not enough protein or fiber can contribute to weight gain, and one of the most common culprits when it comes to these qualities is a store-bought, pre-made smoothie. Drinking these means you don't have any control over which ingredients (and how much of each) are used.

"Pre-packaged or store-bought smoothies can often be loaded with added sugars and preservatives, making them less healthy choices," says Sabat. "These additives can increase the calorie content and promote weight gain if consumed regularly."

For example, the Bolthouse Protein Plus Strawberry Smoothie may have 30 grams of protein, but with only 1 gram of fiber and 39 grams of total sugar, with 25 of those grams coming from added sugar, it's best to leave this one be. We can also say the same for the Naked Juice Blue Machine. This bottled smoothie has a total of 55 grams of sugar, as well as only 3 grams of fiber and 2 grams of protein, meaning there's almost nothing to keep you feeling full.

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