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Is Soda / soft drink good for you?

Soda / soft drink is a beverage. It has about 11 g net carbs and 0 g protein per 100 g. Here's how Susta judges it — and why the answer changes with your goal.

Soda / soft drink: verdict by goal

Family & general wellness
Avoid
Blood sugar / pre-diabetes
Avoid
Longevity
Avoid
Weight loss (with diabetes)
Avoid

The details

Blood sugar: Liquid sugar with nothing to slow it — a can is ~35–40 g sugar straight to the bloodstream. Sugar-sweetened drinks are the most consistently T2D-linked food there is. The number-one thing to cut. Swap to sparkling water with lime.

How to choose: Sparkling water + citrus is the swap.

How to use it: —

How to store: —

Sensible portion: avoid, rarely

See how Soda / soft drink fits your goal

Susta judges every food for your specific health goal — free, on-device, with the cited evidence behind it.

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Explore more foods

Water / sparkling waterBlack coffeeGreen / herbal tea (unsweetened)Bone brothDiet sodaFruit juiceSports / energy drinkMilk tea / boba

Susta gives general wellness information graded by evidence — not medical advice, diagnosis, or treatment, and never medication advice. Verdicts are tuned to a chosen goal and may differ for you. Talk to your clinician about your health.