Why that Pepsi Addiction is Killing You Slowly.

If you live in Baltimore, you’ve probably seen the familiar flash of cans in corner-store coolers and soda taps in carryouts. For many, that daily cola is ritual and reward: a quick sugar hit between shifts, a cheap pick-me-up after a long day. But the science is increasingly clear: regular consumption of sugar-sweetened beverages (SSBs) — think Pepsi, Coke, energy drinks, and sweetened iced teas — is linked to a higher risk of chronic illnesses that shorten and worsen lives. Replacing those drinks with healthier choices — whole-food smoothies, vegetable-forward cold-pressed juices, or simply water — is not just trendy wellness marketing. It’s public-health strategy. BMJ+2PubMed Central+2

Soda isn’t just empty calories anymore — it’s a risk factor

Longitudinal and meta-analytic research now ties SSB consumption to higher risks of heart disease, some cancers, and kidney disease. Large reviews and cohort studies show that people drinking more sugar-sweetened or artificially sweetened beverages have measurably higher rates of cardiovascular events and related deaths; other work links sugary-drink intake to greater risk of certain cancers. The mechanisms are familiar: chronic excess sugar feeds obesity and insulin resistance, drives chronic inflammation, elevates blood pressure and triglycerides, and harms metabolic organs over time. PubMed Central+1

For Black Americans — a population overrepresented in Baltimore neighborhoods historically classified as “healthy food priority areas” — research has shown stronger associations between beverage patterns and kidney disease. In community cohorts, higher consumption of SSBs correlated with higher incidence of chronic kidney disease. That matters in Baltimore: local public-health analyses show that large swaths of the city face limited access to supermarkets and healthy options, leaving corner stores, carryouts and vending machines — places where soda is cheap and ubiquitous — as default food sources. Lippincott Journals+1

What healthier beverages actually do — the evidence

Fruit and vegetable juices — particularly those focused on vegetables, with whole-fruit balance and minimal added sugar — can affect measurable risk factors. Clinical and observational studies report that certain vegetable-forward juices improve blood-pressure readings and lipid profiles, reduce markers of inflammation, and increase intake of vitamins and phytonutrients that support cellular defense systems. These are not miracles: concentrated fruit juices still deliver sugars and calories, so portion control and composition (more greens, less added fruit sugar) matter. PubMed Central+1

Intervention studies that replace calorie-dense, sugar-sweetened beverages with lower-calorie alternatives show tangible benefits: lower weight gain, improved body-composition metrics, and better metabolic markers over months to a year. That means the simple act of swapping a daily soda for a thoughtfully made smoothie, an unsweetened cold-pressed juice, or even plain water can tilt risk factors in your favor. New England Journal of Medicine+1

Real-world evidence: community swaps that moved the needle

Public-health campaigns provide practical proof. In Maryland, a multi-year, community-based beverage campaign demonstrated significant reductions in supermarket purchases of sugary drinks — a proxy that translates to less sugar in household diets. Local research from Baltimore shows that targeted interventions — better shelf placement, point-of-sale messaging, and healthier retail options — can reduce soda sales and increase healthier choices over time. Those population shifts are the only way we’ll cut rates of diet-related disease at scale. PubMed Central+1

Individually, randomized trials have also shown benefits when sugary drinks are removed or replaced. Masked beverage trials and substitution studies report less weight gain and improved metabolic outcomes in groups that avoided sugar-sweetened drinks — evidence that supports the practical advice vendors at juice bars have given for years: swap the soda. New England Journal of Medicine+1

But juice isn’t a free pass — choose wisely

Not all “healthy” beverages are equal. A 16-ounce fruit smoothie with multiple servings of fruit and added sweeteners can equal or exceed the sugar in a soda. The research that finds benefits for fruit and vegetable juices typically focuses on moderate intake of 100% juices or vegetable-forward blends, often emphasizing nitrates (from beets), polyphenols (from berries), or chlorophyll-rich greens — components associated with vascular and metabolic improvements. The takeaway for consumers: favor juices with more vegetables than fruit, watch serving size, and avoid added sweeteners. PubMed Central+1

What this means for Baltimoreans in practice

Baltimore’s food environment still pushes sugary drinks into the path of many residents. But change is possible and measurable: city programs and retail interventions reduced SSB purchases in local stores, and evidence shows that when people swap sugary beverages for healthier options their weight, blood pressure, and metabolic markers improve. For Baltimoreans, that can mean fewer hospital visits, lower medication needs, and — crucially — less risk of long-term damage to the heart, kidneys and metabolic system. But places like JUGO FRESCO are in place to make the difference, providing nothing but unsweetened, organic, cold-pressed juices for the community! PubMed Central+1

A practical guide: how to swap without regret

1. Start small. Replace one soda a day with a water, sparkling water, or an unsweetened vegetable-forward cold-pressed juice.

2. Pick veggie-forward blends. Greens + cucumber + a touch of apple or lemon keeps sugar low and nutrients high.

3. Watch portion size. Keep servings to 8–12 ounces for juices; bigger smoothies can hide multiple fruit servings.

4. Use juice as a boost, not a meal. Pair a small juice with whole-food protein or fiber to stabilize blood sugar.

5. Support local options. Juice bars, farmer markets, and community initiatives that bring healthy options to local stores help the whole neighborhood.

Bottom line

That daily Pepsi is doing more than quenching a short thirst: across decades of research, sugar-sweetened beverages have been linked to higher risk of heart disease, cancer, kidney disease and metabolic harm. Swapping sugary drinks for lower-sugar, nutrient-dense beverages — and improving access to those options in Baltimore’s neighborhoods — is a practical, evidence-based step that reduces risk and improves day-to-day wellbeing. It isn’t a silver bullet, but in a city where healthy food access remains unequal, every swap is a small policy and personal victory. PubMed Central+2BMJ+2

Sources & Further Reading

• Chazelas, E. et al., “Sugary drink consumption and risk of cancer: results from...,” BMJ, 2019. BMJ

• Jamali, M., “Sweetened beverages and cardiovascular outcomes” (meta-analysis), 2025. PubMed Central

• Rebholz, C.M., “Patterns of Beverages Consumed and Risk of Incident Chronic Kidney Disease,” CJASN, 2019. Lippincott Journals

• Zheng, J. et al., “Effects and Mechanisms of Fruit and Vegetable Juices on Cardiovascular Risk Factors,” Nutrients, 2017. PubMed Central

• Schwartz, M.B. et al., “6-Year Results From a Community-Based Beverage Campaign” (retail sales reductions), 2022.