As we navigate the complexities of aging, our bodies undergo significant changes that impact how we process nutrients from food and drinks. After the age of 50, it becomes increasingly important to make informed dietary choices to maintain health and mitigate the risk of chronic diseases.
A crucial aspect of this is being mindful of the beverages we consume, as many popular drinks can have detrimental effects on our well-being. To that effect, here are ten drinks you might want to reconsider or limit in your diet, backed by nutrition research:
Diet Soda
Why avoid it?: Diet soda might seem like a healthier alternative to regular soda, but it’s not without risks. The “zero calories” label hides acesulfame-K and aspartame, artificial sweeteners linked to metabolic disruptions and increased risk of stroke and heart attacks.
These chemicals may disrupt glucose metabolism via gut microbiome changes, potentially causing sugar cravings and insulin resistance over time. Beyond metabolic effects, these drinks also contribute to digestive issues. As you age, you also face higher risks of bone density loss from phosphoric acid in colas, while caffeine in diet sodas further inhibits calcium absorption.
Healthier Swap: Cucumber-mint infusions are a low-calorie option that promotes hydration and appetite suppression, per nutrition studies.
Sweetened Coffee Shop Drinks
Health Impact: Coffee beverages and other drinks loaded with sugar and creamers are high in added sugars and unhealthy fats, contributing significantly to calorie intake and weight gain, potentially raising the risk of diabetes and cardiovascular issues.
A Venti caramel macchiato packs 42g of sugar – surpassing the AHA’s 25g/day (for women) and ≤36g (for men) limit. Moreover, liquid calories from syrups and whipped cream spike blood sugar faster than solid foods, worsening age-related metabolic slowdown.
Pro tip: Opt for natural sweeteners or black coffee instead, and if you’re in need of a creamy fix, try oat milk with a dash of cinnamon or unsweetened cocoa powder.
Energy Drinks
Why avoid it?: Energy drinks combine excessive caffeine (between 80 mg to 300 mg per serving) and sugar, which can create cardiovascular strain through heart palpitations, elevated blood pressure, and arrhythmia risks. These stimulants may also disrupt sleep patterns, heighten anxiety, and cause digestive discomfort.
For older adults, risks escalate due to three key factors: the caffeine-taurine combination could overstimulate aging hearts, potential medication interactions increase danger, and pre-existing heart conditions become exacerbated. The high sugar content compounds problems by triggering energy crashes that worsen fatigue cycles.
Better Buzz: Matcha latte provides L-theanine and promotes calm focus by slowing caffeine absorption and reducing jitters, as cited in tea studies.
Bottled Sweet Teas
Health Impact: Tea itself is beneficial due to its antioxidants, but adding sugar can turn it into a calorie-dense drink that contributes to obesity and metabolic issues and increases chronic health issues, similar to soda.
Bottled sweet teas often contain 32-39g sugar per serving (equivalent to 8-10 teaspoons), approaching or exceeding Coca-Cola’s 39g sugar content. Many green tea brands have about 34g of sugar per 18.5 oz bottle – equivalent to 7 Oreos. The high fructose corn syrup in these drinks accelerates liver fat accumulation, a key factor in type 2 diabetes development after 50.
Smart Substitute: Opt for unsweetened tea (hot or iced) as it is associated with reduced cardiovascular risks and preserves flavonoid benefits, or add natural sweeteners like honey in moderation as it helps reduce added sugar intake while maintaining palatability.
Sports Drinks
Why avoid it?: Sports drinks usually contain about 36g sugar/20 oz and are designed to replenish electrolytes and carbohydrates lost during intense, prolonged exercise (>60 minutes).
For shorter workouts or sedentary lifestyles, their high sugar, sodium, and artificial dyes pose risks—including weight gain, hypertension, dental issues, and cardiovascular problems—without providing meaningful benefits. Water remains the optimal choice for daily hydration.
Pro Tip: Reserve sports drinks for endurance activities (e.g., marathons, high-intensity training) and avoid regular consumption otherwise. Instead, you can opt for homemade electrolyte solutions or low-sugar options (e.g., G2, CR7 Drive) to mitigate risks.
Regular Soda and other sugary soft drinks
Health Impact: Regular soda is high in sugar, potentially increasing the risk of obesity, Type 2 Diabetes, and heart disease. They offer little nutritional value in terms of vitamins, minerals, and fiber, making them empty calories that displace healthier food and can lead to a decline in health over time.
A single can of soda can contain up to 39 grams of sugar, which is excessive for any age group, let alone those over 50. Drinking one sugary soda daily increases diabetes risk by 1.1,% with long-term studies showing that there is a 75% higher gout risk in women and 50% in men, with consistent links to insulin resistance.
Healthier alternatives: Water or seltzer (no added sugar), Tea (antioxidant-rich), Low-fat milk (calcium/vitamin D), and Whole fruits (fiber mitigates sugar absorption).
Fruit Juice with Added Sugar
Why avoid it?: While fruit juice can be nutritious (they pack up 30+ grams of sugar per cup), many commercial brands add sugars that increase calorie intake without providing fiber, thereby negating any health benefits. Consuming these juices can lead to metabolic issues, diabetes, and even heart disease.
Even “natural” juices (which are classified as “free sugars,” much like that of soda due to similar metabolic effects) pack 30+ grams of sugar per cup, spiking blood glucose and causing inflammation.
Pro Tip: Blend whole fruits like oranges with pulp to retain fiber and slow sugar absorption.
Highly Caffeinated Coffee, Tea and Beverages
Health Impact: While caffeine can be beneficial in moderation, excessive consumption can lead to insomnia, elevated blood pressure, increased anxiety levels, and increased heart rate, which are particularly concerning for older adults and those with pre-existing heart conditions.
Pro tip: Consume all caffeinated beverages (in moderation, of course) at least 6–8 hours before bedtime to minimize sleep disruption.
Nutritional Supplement Drinks with High Sugar
Why avoid it? Although these drinks can provide essential nutrients, many of them can be high in sugar, which can worsen diabetes risk. Essentially, these beverages lack the fiber and antioxidants found in whole foods.
While nutritional supplement drinks may be necessary for some folks, it’s important to choose low-sugar options and consult with a healthcare provider. Overreliance can lead to digestive issues like diarrhea or bloating and medication interactions.
Alcoholic Beverages (Excessive Consumption)
Health Impact: While moderate alcohol consumption may have some benefits, excessive drinking can exacerbate health issues like liver disease (aged livers metabolize alcohol slower), heart disease, and cognitive decline.
As we age, alcohol affects us more intensely due to decreased metabolism and organ sensitivity — one dessert wine serving is equal to 1.5 standard drinks for seniors. You may also have to endure disrupted sleep, increased risk of falls, and interactions with medications.
Toast Wisely: Dry red wine (≤5 oz) with resveratrol benefits, paired with nuts to slow absorption.