The Hidden Health Costs of That Fizzy Fix

Whether it’s a mid-day pick-me-up or a go-to drink with your favourite hawker meal, soda drinks are everywhere in Singapore. It’s fizzy, sweet, and oh-so-satisfying. But have you ever paused to think about what happens inside your body after that first sip?

If you're juggling work and social life, it’s easy to overlook how that seemingly harmless can of carbonated beverage could be affecting your health. Before you know it, you’re craving that sugar high every day.

The First Sip: Instant Gratification

From the moment it hits your tongue, your brain lights up like Orchard Road during Christmas. That sweetness comes from high fructose corn syrup (HCFS), which triggers a dopamine release, the same “feel-good” hormone you get from a satisfying reward.

But here’s the catch: your brain starts linking sugar with pleasure. Over time, this creates a habit loop, where you crave sugary drinks just to feel good.

Incoming Sugar Rush

Soda doesn’t hang around in your stomach for long. It gets absorbed quickly in your small intestine with no fibre or protein to slow it down. The sugar hits your bloodstream fast, causing a blood sugar spike.

Your Brain is on a Rollercoaster

What goes up must come down and soon comes the dreaded “sugar crash”—fatigue, irritability, and the urge to grab another sugary snack. Sound familiar?

Don’t be fooled, the dopamine hit is temporary. As your sugar levels drop, your brain wants more. This cycle can mess with your mood and even lead to a kind of “sugar addiction”.

Your Liver Works Overtime

Unlike glucose, fructose (from HFCS) is mostly processed by your liver, and when there’s too much, your liver turns it into fat. Over time, this can lead to non-alcoholic fatty liver disease (NAFLD), a condition that is becoming increasingly prevalent even among people who don’t consume alcohol.

Some of that fat also enters your bloodstream, which can clog arteries and raise your risk of heart disease.

Your Heart, Kidneys, and Gut Take a Hit Too

• Heart: Caffeine and sugar raise your blood pressure and heart rate, putting extra stress on your heart over time.
• Kidneys: Soda’s phosphoric acid and caffeine combo stresses your kidneys, potentially leading to dehydration and kidney stones.
• Gut: High sugar intake feeds “bad” bacteria in your gut, disrupting your microbiome. This can affect everything, from digestion to immunity, and even your mood.

So… What about Soda with Zero Sugar?

Ah yes, the “healthier” alternative. No sugar, no calories. Sounds perfect, right? Not quite.

• Artificial sweeteners like aspartame and acesulfame potassium may not spike your blood sugar, but they can still mess with your insulin sensitivity (your body’s ability to manage sugar properly).
• They also trigger dopamine responses, which means you might still crave sweet things, keeping you stuck in that reward loop.

So, while Sodas with Zero Sugar skips the sugar, it’s not exactly a free pass.

Healthier Swaps To Try

• Kombucha: Fizzy, flavourful, and good for your gut.
• Infused water: Add lemon, cucumber, or mint for a refreshing twist.
• Cold brew tea: Local favourites like chrysanthemum or green tea are great alternatives.

Final Sip: Rethink That Can

Whether it’s regular Soda or ones with zero sugar, both come with baggage, from liver fat accumulation to mood swings. For busy Singaporeans who already deal with stress, late nights, and irregular meals, adding Sodas into the mix might not be doing us any favours. So, next time you open the fridge to reach for your favourite carbonated soda, maybe reach for a sugar free tea instead!

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This article was written in collaboration with Karthik Pillay, Neural Nutritionist and Founder of Neural Performance Institute.

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