Although there is no strong evidence to show that sugars cause type 2 diabetes, high intakes put additional pressure on the pancreas to produce more insulin, exacerbating the underlying problem in people with type 2 diabetes or at risk of developing the disease .

Anyone with a sweet tooth, who drinks two to three cans of soda a day, which contain the equivalent of 16 to 27 teaspoons of sugar, will benefit immensely simply by reducing or even eliminating these drinks.

Are you planning to reduce the amount of sugar you eat? If so, be sure to take a look at what you are drinking. Sodas, juices, sports drinks, energy drinks, and other drinks contain a lot of sugar and few nutrients that our bodies need. The sugar in these drinks is also easily absorbed, so it can spike your blood sugar even faster than sugary foods. Here are the amounts of sugar in some common sugary drinks, along with some sugar-free alternatives …

1. Soda. A 20-ounce bottle of soda can contain up to 82 grams of sugar. Yes, 20 ounces is more than one serving, but many people drink the entire bottle. And while all sodas contain sugar, fruity varieties like orange soda have even more than colas.

Instead, try diet soda. Diet sodas are sweetened with low-calorie sweeteners like aspartame or sucralose, so they don’t contain sugar. Low calorie sweeteners are much sweeter than sugar, so they produce a similar flavor in a much smaller amount. The American Diabetes Association states that it is okay to drink these low calorie sweeteners in moderation.

2. Bottled tea. Regular black or green tea is calorie-free, but be careful with bottled tea. Some versions, like blueberry flavored green tea, are primarily sugar and water, and can have up to 61 grams of sugar in a 20 oz bottle.

Try instead – make your own tea at home. There is a wide variety of black, green and white teas and they are very tasty without sugar. You can drink them hot or cold for more variety.

3. Energy drinks. A 16-ounce can of energy drink can contain up to 62 grams of sugar. It’s not worth consuming that much sugar to get an energy boost; there are better options that do not contain sugar.

Try instead: coffee and tea. they are good options for caffeinated beverages without sugar. Or if you really like energy drinks, try the dietary variety of sugar-free caffeine and vitamins.

4. Luxury coffee drinks. It seems like coffee drinks should be healthy, but all the added syrups and whipped cream can add high levels of sugar and calories. A 20-ounce mint chocolate espresso drink at a popular coffee shop has 95 grams of sugar – and lots of fat!

Instead, try regular coffee. Or for a sweet coffee treat, make it with unsweetened syrup and fat-free milk, and no whipped cream.