Does Drinking Soda Make You Ugly?

It seems innocent, even normal, to reach for soda when you're thirsty. Some celebrities and influencers have even made it part of their aesthetic and lore. In a recent interview , Hilary Duff explained her theory that McDonald's has a special lifelong contract so the syrup arrives pre-mixed, claiming that's why Diet Coke from McDonald's hits different than others. Morgan Stewart openly calls her love for soda an addiction and has said she has a stronger bond with Coca-Cola than she probably does with her children, crediting it with getting her through her hardest stretches. On the other hand, you have some celebs who wouldn't dare put their lips to the can. Uncovered in the Netflix series, AMERICA'S SWEETHEARTS: Dallas Cowboys Cheerleaders , The Dallas Cowboys Cheerleaders rulebook strictly prohibited soda. A line from their old rulebook under former director Suzanne Mitchell reads: "NO GUM, CANDY, SOFT DRINKS, ETC. ARE ALLOWED IN THE STUDIO. CANDY IS FATTENING & GUM IS UNLADYLIKE." Harsh? Maybe. But you can't help but wonder, is it an innocent little habit, or could it really be the thing that is keeping you from being your most attractive? Does it really make you ugly? A quick TikTok search will bring up hundreds of videos of girls sharing their “success” stories after quitting soda. Many note clearer skin, less bloating and even weight loss. Open up the comment section and many more agree. There is some science behind the soda uglies. It may sound absurd, but there is some science behind the soda uglies. Soda is packed with processed sugar (or artificial sugar in the case of diet options), colourants, flavourants and preservatives. These can all contribute to systemic inflammation. For some people, this may worsen visible skin conditions, such as acne. Unfortunately, the effects don’t stop there. Not all calories are the same Liquid calories can be super sneaky. When you drink calories (especially sweet ones), you don't get the same satiety signals from stretch receptors in the stomach or the hormonal response that tells you you're full. Because of this, most people will end up consuming additional calories on top of their daily intake, without feeling any different. Now, a can of soda every once in a while won't do much harm, but if this ends up being a regular habit, the excess caloric intake will start to compound and result in weight gain, especially if you don't adjust your diet. Research has backed this up across many soda-related studies. A well-known meta-analysis published in The American Journal of Clinical Nutrition found that each daily serving of sugar-sweetened beverages was associated with measurable increases in BMI in children and weight gain in adults. And this has been tested both ways. When people added soda to their diets, they gained weight. When they removed it, they lost weight. A more recent update to that review found the same pattern held across a decade of additional cohort studies and trials. Junk drinks exist just as much as junk food. Liquid calories from sodas are delivered without fiber, protein, or fat to slow down absorption. And before you think that you can outsmart fat gain, you need to understand that it's more than that. As mentioned, your body handles liquid calories differently than those from food. Liquid calories from sodas are delivered without fiber, protein, or fat to slow down absorption. So a fast load of sugar (or artificial sweeteners) is delivered straight into the bloodstream, which causes a sharp insulin spike. Over time, these spikes can contribute to insulin resistance, higher triglycerides, and even increase your chances of Type 2 diabetes. People who aren't overweight are not exempt from this. And before you think it can’t get any worse, the combination of systemic inflammation (which can also impact skin quality and elasticity) and the weight gain can make cellulite more noticeable. The anti-glow effect This insulin response is not only bad for your weight. Elevated insulin (and IGF-1) can increase sebum production and promote inflammation. These two are closely linked to acne. So if you’re wondering why your breakout just won’t clear, maybe you’ve found your culprit. It's definitely not going to help your anti-aging attempts either. Excess sugar also drives a process called glycation. This is where sugar molecules bind to proteins like collagen and elastin in the skin, forming advanced glycation end-products. Too many of these make the skin's structural proteins stiffer and less resilient over time, which can increase your tendency toward wrinkles and poorer skin quality. So think of ditching your daily drink before thinking an overpriced serum will save you. In addition to glycation, sodas, which contain caffeine (many of them), may lead to mild dehydration. Dehydrated skin is less plump and glowing, and might emphasize the appearance of fine lines and wrinkles. It’s definitely not doing you any favors. Say goodbye to your pearly whites Most sodas have a low pH value due to added phosphoric acid (and sometimes added citric acid too). Ignoring the sugar's impact on your teeth, this alone is not ideal because it can erode your tooth enamel. Your enamel is what protects your teeth, and once it becomes demineralized, it may leave them vulnerable to damage. And sorry for the Diet Coke fans, but this also goes for the sugar-free options, as they are just as acidic. The effects of phosphoric acid in sodas may even go bone deep. The Framingham Osteoporosis Study found that women who drank cola regularly had lower bone mineral density at three hip sites, and the association held whether the cola was regular or diet. Lower mineral density could raise the risk of osteoporosis over time, which can lead to weaker bones. You'll be way better off sipping a glass of milk. In defense of sugar If it was as simple as the "sugar = bad" narrative, the same would go for a glass of fresh orange juice. Believe it or not, sugar is actually very pro-metabolic, and villainizing it entirely is a bit backwards. The difference is how the sugar is delivered to your body. Even though a cup of OJ and cola have more or less the same calories, studies have shown that they do not produce the same metabolic responses. When healthy adults were consuming a high intake of orange juice over a 2-week period, they experienced positive side effects. Lower day-long blood glucose levels, reduced glucose variability, a decrease in uric acid, to name a few. During the cola consumption period, these effects weren’t present. It may be because the sugars are not in the same form. In multiple studies , fructose (the sugar from fruits) produces a greater acute rise in energy expenditure than an equal amount of glucose (the sugar found in cola). This further adds to the idea that not all sugars are equal. Not all sugars are equal. It’s not just the sugar that's different in fruit juices though; they are often accompanied by vitamins and minerals. A 2024 review found that sugars from fruit juice and whole fruit tend to have more favorable effects on blood pressure and vascular function than the same amount of sugar from sweetened drinks thanks to the accompanying potassium, vitamin C, and polyphenols. Is diet soda a lesser evil? Taking a look back at the orange juice versus soda debate, OJ has only one ingredient, whereas soda's formulation is an entire list of nasties. Soda is ultra-processed with added preservatives, artificial flavorings, colorings (such as caramel color), and acids. These may arguably be contributing more to inflammation than the sugar. This is why diet sodas are no free lunch either! How often is it "okay" to drink soda? There’s no universal “okay” frequency as it depends on many other factors, like the type of soda, what your diet is like and your overall health goals. If you’re optimizing for metabolic health, body composition and beauty, rarely is best. If you're hesitant to cut it out completely, it would be best to limit yourself to 1 can of traditional soda per week (one can delivers 35 to 40+ g of added sugar, which already exceeds or comes close to daily recommended limits for most people). For healthier soda alternatives, you may take it up to about do 2 - 4 cans per week; more than that and it starts to add up. What to sip on instead It can be a habit that's hard to break, to the point where it feels like an addiction. But there are many alternatives that you can use to wean yourself off. Soda brands that are marketed as healthier options, like Poppi and Olipop, are substantially less bad, but still should not be considered a health food. They're still sweetened, or artificially sweetened, and the acidity is still a concern. Cleaner swaps like herbal teas offer a range of health benefits. Serve them cold in summer or add a drop of honey and they're delicious. Sparkling water with lemon, ginger, and mint is refreshing as well. You can even add slices of strawberries or your favorite fruits to romanticize the swap. If you'd like a touch more flavor, mix in a bit of fresh, cold-pressed fruit juice (orange or pomegranate are my top picks!).