Kicking the Can: What Happens to Your Body When You Cut Out Soda

Jul 6, 2025by Sawyer Creek

Around here, we call it pop — though folks outside Wisconsin might call it soda—unless you're in Texas, than it's all Coke. Whatever name you use, it’s sweet, fizzy, and everywhere. But behind the bubbles and flavor, drinking pop on the regular can stir up more trouble than it’s worth.

Pop is loaded with added sugar, often around 39 grams in a single 12-ounce can — nearly 10 teaspoons. That much sugar, taken in regularly, puts the body on a blood sugar roller coaster, increases the risk of chronic disease, and contributes to weight gain.

But here’s the good news: cutting back, even just a little, can create noticeable improvements in your health.

What soda does to your body

Added sugars from soda and other sugary drinks have been linked to an increased risk of type 2 diabetes, heart disease, obesity and even tooth decay. Over time, high sugar intake can lead to insulin resistance, which affects how your body handles glucose.

Soda can also weaken bones due to its phosphorus content, especially in colas. Studies have shown that high soda intake is associated with lower bone mineral density and a greater risk of fractures.

Some people notice they feel more tired or foggy after drinking soda. That’s because sugar and caffeine can lead to an energy spike followed by a crash, making it harder to focus or stay alert throughout the day.

What happens when you cut back

Giving up soda — or even cutting down to one or two a week — can bring real changes fast.

Within a few days:

  • Energy levels become steadier.

  • Mood may improve, and sleep may come easier.

  • Fewer cravings for sugar-heavy foods.

After a few weeks:

  • Blood sugar starts to regulate itself.

  • Skin can start to clear up.

  • Taste buds become more sensitive to natural sweetness.

Over time:

  • Risk of diabetes and heart disease drops.

  • Weight may gradually decrease.

  • Dental health improves, especially in reduced cavity risk.

Healthier swaps that still taste good

Quitting soda cold turkey isn’t easy, but healthier, tasty alternatives can help:

  • Sparkling water with natural flavors: LaCroix, Bubly and similar brands offer fizz without sugar or artificial sweeteners.

  • Iced herbal tea or green tea: Light, refreshing and easy to sweeten with a little raw honey or lemon.

  • Fruit-infused water: Add berries, citrus, or cucumbers to a pitcher of water for natural flavor.

  • Kombucha: A fizzy, fermented drink that supports gut health. Choose options low in added sugar.

  • Electrolyte drinks: Brands like LMNT or Nuun skip the sugar and food dye while still hydrating.

  • DIY soda: Mix 100% juice with sparkling water and a squeeze of lime.

Make small changes that stick

You don’t have to quit soda overnight. Start by replacing one can a day or limiting soda to weekends. Over time, those small choices add up.

Your body doesn’t need soda to stay energized — it needs water, nutrients and balance. A few simple swaps can help you feel better, stay strong and keep moving through the day.

Sources:

  • Centers for Disease Control and Prevention. “Get the Facts: Sugar-Sweetened Beverages and Consumption.”

  • Harvard T.H. Chan School of Public Health. “Sugary Drinks.”

  • American Heart Association. “How Sugar Affects Your Body.”

  • National Institutes of Health. “Bone Health and Soda Consumption.”
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