At least we all know that consuming too much sugar or diets high in sugar is linked to various health problems, like heart disease and type 2 diabetes. There is also strong evidence of the association between the consumption of sugary drinks and excess weight gain in children and adults, as well as reduced bone strength, and tooth decay.

When we talk of sugar-sweetened beverages, these are any liquids that are sweetened with various forms of added sugars. These drinks, sometimes also called sugar-sweetened beverages or SSBs, include sports drinks, energy drinks, sodas, sweetened waters, and sweetened coffee, among others.

Erick Musengimana, a nutritionist at Rwanda Diabetes Association in Kigali, says findings from several studies indicate that sugar-sweetened beverages increase the risk of heart disease and type 2 diabetes, even in people who are not carrying excess fat.

For children, he says, sugar-sweetened beverages are also harmful as they can contribute not only to obesity but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.According to Musengimana, it’s ideal to understand that the consumption of sugary drinks provides additional energy (kilojoules) to the diet.

"In general, sugary drinks have no other essential nutrients such as protein, minerals vitamins or dietary fibre, therefore consuming them will only mean that one is filling up their bodies with harmful stuff,” he says.

Professor Joseph Mucumbisti, a paediatrician at King Faisal Hospital, Kigali, and president of Rwanda Heart Foundation, says whether sweetened with sugar or artificial sweeteners, these drinks are acidic.

He notes that regular consumption can contribute to the erosion of tooth enamel, a major factor in tooth decay.

"Sugary drinks are bad for the teeth as they feed bacteria in your mouth, which produce acid that starts to dissolve the teeth,” he says.

What are the alternatives?

Dieudonne Bukaba, a nutritionist in Kigali, recommends that those who always crave sweetened drinks can shift to flavoured mineral waters, fresh juices without any added sugar as well as soft drinks.

Also, he says that one should aim at drinking plenty of water instead where possible, and for an energy boost during or after exercise, he advises to go for fresh fruits such as mandarins (a type of orange and the overarching category that tangerines, clementines, and satsumas fall into) and watermelon, and water. 

Pears, bananas, plums or fruit yoghurt, or a small handful of unsalted nuts can work better. Bukaba also recommends limiting juice consumption, and instead eating whole fruits which pass more slowly through the digestive system and cause less of a spike in blood sugar. 

To maintain adequate hydration, it’s recommended to go for water or unsweetened drinks, such as tea or coffee without added sugar.

To break the habit, studies suggest that one should avoid stocking up on sugary drinks and instead, keep cold water in the fridge.

Also, having drinks that contain important nutrients such as low fat or fat-free milk, unsweetened, fortified milk alternatives, or 100 per cent fruit or vegetable juice is important.