You probably know soda isn’t good for you. But just how bad is it? Recent studies suggest that even a single can of soda could shorten your life—by minutes. And if you’re in the habit of drinking one (or more) daily, that time adds up.
Let’s break down what the science says, how the numbers stack up, and what it really means for your health.
The Research Behind the Claim
A widely cited 2021 study from the University of Michigan examined the health impacts of various foods and beverages. Researchers calculated that one can of soda can take about 12 minutes off your life. The study used a metric called Health Nutritional Index (HENI), which estimates the health burden of specific foods in minutes of life lost or gained.
Why the strong penalty for soda? The answer lies in its high sugar content, lack of nutrients, and association with chronic diseases like obesity, type 2 diabetes, and heart disease.
How They Got the Numbers
The researchers looked at over 5,800 foods and ranked them by their nutritional impact. For soda, the loss of 12 minutes is based on its links to shorter lifespan and higher disease risk. It’s not just the calories—it’s the sugar spikes, insulin resistance, and increased inflammation over time that contribute to a shorter lifespan.
Keep in mind, this doesn’t mean chugging a soda will instantly dock 12 minutes from your life. It’s a statistical average—a population-level estimate. But when you multiply that by one can per day, every day, the cumulative effect is significant.
One Can of Soda: A Daily Habit with Long-Term Impact
Let’s do the math.
One can = 12 minutes lost
One can per day for a year = over 72 hours of life lost
That’s three full days—just from soda. Not accounting for other sugary or processed foods in your diet.
So… Should You Quit Soda Completely?
That depends on your goals. Occasional indulgence? Probably fine. But daily consumption has real consequences. If you’re trying to live longer or avoid chronic illness, cutting back—or switching to healthier alternatives like water, herbal teas, or flavored sparkling water—can have a measurable impact.
Final Thoughts
It might sound dramatic to say a can of soda takes time off your life, but the science makes a compelling case. If you’re looking for small, manageable ways to improve your health, reconsidering your soda habit is a good place to start.
