The Shocking Truth About How Much Time One Can of Soda Can Take Off Your Life

You’ve probably heard that soda isn’t the healthiest drink on the shelf. Laden with sugar, devoid of nutrients, and often containing questionable additives, soda has long been linked to obesity, diabetes, and heart disease. But just how much damage can a single can do?

Brace yourself: according to recent research and health models, one can of soda could potentially take up to 12 minutes off your life.

While that may sound extreme, the reality behind this estimate is grounded in statistical health modeling, and when you add up the cumulative effect of drinking soda regularly, the numbers become even more alarming.

The Study That Started It All

In 2021, researchers at the University of Michigan released a study that evaluated the health impact of thousands of different foods. Using a metric called the Health Nutritional Index (HENI), they assigned time values to various foods based on their net effects on life expectancy. The model considered both the nutritional content and the broader health consequences of consuming those foods over time.

A regular 12-ounce can of soda was calculated to shave off approximately 12.5 minutes of healthy life, primarily due to its high sugar content and link to chronic diseases.

By contrast, foods like a peanut butter and jelly sandwich were estimated to cost about 33 minutes, while a handful of nuts could add around 25 minutes to your life.

What’s Inside That Can?

To understand how one can of soda could have such a powerful impact, consider what’s inside:

• 39 grams of sugar (about 10 teaspoons)

• 150 calories, almost all from sugar

• No vitamins, minerals, or fiber

• Often contains phosphoric acid, which can affect bone health

• Frequently contains caffeine and artificial flavors

Excess sugar is the primary culprit here. According to the World Health Organization (WHO), added sugars should make up less than 10% of total daily calorie intake — ideally less than 5%. One soda easily exceeds the recommended sugar intake for an entire day.

The Domino Effect on Your Health

So what happens when you make soda a daily habit?

1. Weight Gain and Obesity

Soda contributes directly to caloric surplus without providing any satiety. It’s been strongly linked to weight gain, especially abdominal fat, which is a key predictor of heart disease and metabolic disorders.

2. Increased Risk of Type 2 Diabetes

A study published in The Journal of the American Medical Association (JAMA) found that individuals who drank one or more sugar-sweetened beverages per day had a 26% greater risk of developing type 2 diabetes than those who rarely consumed them.

3. Heart Disease and Stroke

Consuming sugary beverages is associated with higher blood pressure, inflammation, and increased triglyceride levels. All of these contribute to a higher risk of cardiovascular disease and stroke.

4. Accelerated Aging and Cognitive Decline

There is emerging evidence suggesting that diets high in added sugars can promote inflammation and oxidative stress, accelerating aging and potentially increasing the risk of cognitive decline and Alzheimer’s disease.

How Many Minutes Are You Really Losing?

Let’s do the math.

If one soda costs 12 minutes:

• One soda per day = 12 min x 365 = 4,380 minutes/year = 3 days/year

• Over 10 years = 30 days

• Over 40 years = 4 months

That’s not even considering the compounding effects of chronic illness, reduced quality of life, or medical complications. And most soda drinkers consume far more than one can per day.

Is Diet Soda Any Better?

Swapping regular soda for diet versions may seem like a healthier alternative, but the jury is still out. Diet sodas are free of sugar and calories, but they contain artificial sweeteners like aspartame or sucralose. Some studies suggest these can:

• Disrupt gut microbiota

• Trigger insulin responses

• Lead to increased cravings and overeating

Other research has shown associations between diet soda consumption and increased risk of stroke, dementia, and metabolic syndrome. While these findings aren’t conclusive, they raise valid concerns.

What Should You Drink Instead?

Replacing soda with healthier beverages doesn’t mean sacrificing taste. Consider these alternatives:

• Sparkling water with lemon or berries

• Unsweetened iced tea

• Fruit-infused water

• Kombucha (watch for sugar content)

• Coconut water (in moderation)

Even gradually reducing your soda intake can lead to noticeable improvements in energy, mood, and overall health.

The Power of Small Choices

It’s easy to dismiss the impact of “just one soda.” But when repeated over weeks, months, and years, that small choice compounds into real, measurable consequences. Our daily habits are the bricks that build our long-term health, and what we drink is just as important as what we eat.

Health is not just about living longer, but about living better. When you think of those 12 minutes lost to a single soda, picture what you could be doing with that time: taking a walk, laughing with your kids, reading a book, or simply breathing fresh air. Over a lifetime, those moments add up.

Final Thoughts

The idea that a single can of soda could take minutes off your life may sound shocking — and that’s precisely the point. It’s a wake-up call to pay attention to what we consume and the hidden costs behind seemingly harmless habits.

The next time you reach for that fizzy, sugary drink, ask yourself: Is it really worth the time?