4 Drinks That Lead To Insulin Resistance And Weight Gain—And What To Swap Them Out With

Beverages play a significant role in our daily diet, ranging from water and tea to sugary drinks and alcohol. While many drinks are hydrating and beneficial, some can negatively impact health, particularly when consumed in excess. These high-calorie and sugary beverages are loaded with added sugars that can spike blood sugar levels. Regular consumption of these can lead to insulin resistance and, of course, weight gain.

We checked in with Krutika Nanavati, a registered dietitian, nutritionist, and medical advisor at Clinicspots; Jesse Feder, a dietitian and CPT; and Shana Abraham, a NASM-certified personal trainer and Precision Nutrition-certified nutrition coach, to learn about four beverages that could spike your blood sugar, lead to insulin resistance, and add excess weight. They revealed that soda, fruit juice, commercial smoothies, and high-calorie coffee drinks are the ones to steer clear of.

1. Soda

It's no longer surprising to hear how harmful soda is for your health. Some ingredients in certain sodas are even reportedly linked to carcinogenic effects. It's definitely worth reconsidering your consumption of this drink, and Nanavati explains more on this. "Soda contains high amounts of added sugars and carbohydrates, which cause an immediate surge in blood glucose and can result in rapid weight gain if consumed too often. The average 12-ounce can of soda contains 40 grams of sugar, which is equal to 10 teaspoons!"

It's hard to picture eating 10 teaspoons of sugar—but that's the result soda can have on your weight and blood sugar levels. Sparkling water, flavored naturally with slices of fresh fruit or herbs, offers a refreshing and fizzy alternative without the added sugars.

2. Fruit Juice

Nanavati says, "Fruit juices have surprisingly high amounts of fructose (fruit sugar) that will spike your insulin levels and absorb quickly into the bloodstream. Furthermore, store-bought brands also frequently contain added sugars and other ingredients that make them even less healthy than their natural counterparts."

Fruit juices have been cleverly branded to seem healthier than other commercial drinks. Don't be fooled, though; these drinks contain many hidden ingredients that cause issues in various ways if not taken in moderation. It's smarter to stick to fresh fruits, or you can even make your own fruit juices at home to avoid the extra calories and ingredients store-bought juices contain.

3. Commercial Smoothies

Many commercially available smoothies, especially those from cafes and stores, may contain high levels of sugars, syrups, or sweetened fruit juices, compromising their nutritional value. While smoothies can offer a quick and tasty way to consume fruits and vegetables, it's crucial to be mindful of their ingredients.

"Many commercial smoothies are packed with added sugars, and liquid calories may not be as satisfying as solid ones. Preparing homemade smoothies with whole fruits and vegetables ensures a nutritious and low-calorie option," Abraham shares.

4. High-Calorie Coffee Drinks

High-calorie coffee drinks, such as sugary lattes and flavored concoctions, can unwittingly contribute to weight gain and a slow metabolism due to their excessive calories and added sugars. While coffee itself is a low-calorie beverage, the extras like syrups, whipped cream, and sugary flavorings can quickly turn a seemingly innocuous drink into a calorie-laden treat. When you consume too much sugar, your body needs to produce more insulin to manage the glucose in your bloodstream. Over time, this constant demand for insulin can cause your cells to become less responsive to it, leading to insulin resistance.

Abraham says that "coffee drinks with excessive sugars, syrups, and whipped cream contribute empty calories. Choosing black coffee or adding a splash of unsweetened milk can keep your morning beverage low in calories and support weight loss."