CURRENT DRINKS, FUTURE RISKS: MBDK IN MODERN LIFESTYLE

Introduction: Introducing The MBDK Phenomenon in Lifestyle
Sweetened packaged beverages (MBDK) have now become an inseparable part of the lifestyle of Indonesian society, both in big cities and in rural areas. MBDK includes various types of beverages that contain added sugar and are packaged conveniently—from bottles, cans, to ready-to-drink boxes. For example, they are easy to find: sweet tea in bottles, soda drinks, energy drinks, fruit-flavored milk, and trendy drinks that are widely sold in minimarkets and vending machines.
Why are these types of drinks so popular? The answer is simple: attractive packaging, sweet taste that is liked by all ages, affordable price, and massive promotion everywhere. Many MBDK brands use celebrities, influencers, even cartoon characters as the face of their products. It's no wonder that children are easily tempted to ask for them—because they see the ads every day on TV, social media, and even street billboards.
In fact, the habit of drinking MBDK is already very common around us. Children bring boxed sweet tea for school lunches, office workers buy packaged coffee or canned soda to accompany their overtime, and families on trips always have sweet drinks ready in a cooler bag. Even at birthday parties, MBDK often ends up in goodie bags that are considered 'normal'.
In reality, MBDK is not just an ordinary consumer product. It has already become a part of daily life. The problem is, many are not yet aware that this habit, if left uncontrolled, can pose serious health risks—especially if consumed excessively from a young age.

Lifestyle and Consumption Habits
The habit of consuming MBDK that we discussed earlier is not just a coincidence; it has transformed into a part of daily lifestyle. MBDK not only serves as a thirst quencher but also as a symbol of practicality and "instant comfort" that is ingrained in the activities of modern society. In homes, packaged sweet drinks are often available in the refrigerator as refreshments for guests or snacks for friends. In the morning, many children head to school with boxed tea or fruit-flavored milk bought by their parents. Meanwhile, adult workers make canned coffee or energy drinks their "must-have" companions for overtime.
If we take a closer look, this consumption trend is also very prevalent among teenagers and young adults. Hanging out at cafes or trendy coffee shops often feels incomplete without ordering a sweet drink topped with colorful layers. In fact, many people upload those drinks to social media, making them part of lifestyle content. Not a few also make MBDK a "status symbol"—drinking certain brands is considered cool or trendy.
The facts on the ground further reinforce this. At the minimarket near the school, children line up to buy sweet drinks during break time. In the office area, the MBDK vending machine is always restocked because it runs out within a matter of days. On the highway, almost at every traffic light, vendors sell cold packaged drinks that are popular among drivers. All of this shows that our society has become accustomed to MBDK without truly questioning its contents or effects.
The important note is: this habit is often considered "normal" because it has been going on for a long time and is done by many people. However, if consumed continuously without control, such a lifestyle can have a significant impact on health in the long run. This is where it becomes important to be aware not only of what we consume but also how often and how we consume it. And this is what we will discuss further: what are the actual impacts of excessive MBDK consumption?

The Impact of Excessive MBDK Consumption
Behind the sweet taste and attractive packaging of MBDK, there are serious health risks—especially if consumed regularly and excessively. Many people are not aware that a single bottle of sweetened drink can contain 6–12 teaspoons of sugar, or even more. However, the daily sugar intake limit recommended by the Indonesian Ministry of Health is only about 4 tablespoons (around 50 grams) per adult per day. This means that just one bottle of sweet drink can almost meet or even exceed that limit.
The impact is certainly not trivial. Excessive sugar consumption through sugary beverages can increase the risk of various diseases such as obesity, type 2 diabetes, metabolic disorders, and even kidney function impairment and dental damage. The World Health Organization (WHO) has also warned that excessive consumption of added sugars is directly related to the increasing cases of non-communicable diseases (NCDs) in many countries, including Indonesia.
What is more concerning is that this impact is not only seen in adults. Children who are accustomed to drinking MBDK from an early age are at a higher risk of developing health issues more quickly. For example, children's teeth are more prone to cavities due to constant exposure to sugar. Not to mention the risk of obesity and concentration disorders due to extreme spikes and drops in blood sugar. A study by the Indonesian Pediatric Society (IDAI) also noted that a high-sugar consumption pattern from childhood is very likely to carry over into adulthood and is difficult to control.
To illustrate the danger simply: a 330 ml bottle of soda can contain around 35 grams of sugar—equivalent to 7 teaspoons. If consumed daily, in just one week, a person could consume more than 240 grams of sugar from just one type of drink. This does not include food, snacks, and other added sugars that go unnoticed.
All of this shows that the impact of MBDK is not just about 'sweetness in the mouth', but also bitterness later on. Therefore, it is important for us to start being more aware and selective about what we consume, especially for children and family members who are still in their growth and development phase. After knowing the risks, the next question is: what can we do to prevent and control the consumption of MBDK in the family?

Who is the Most Vulnerable?
When talking about the impact of MBDK, we cannot view it in general terms. There are groups within society that are much more vulnerable to its impact compared to others—whether due to physical conditions, habits, or lack of adequate information.
The first and most vulnerable are children and teenagers. During their growth period, their bodies are building a foundation for long-term health. However, unfortunately, it is precisely at this age that they are most easily exposed to advertisements and environmental influences. Cute cartoon characters on the packaging, catchy taglines on social media, or teenage influencers enjoying sweet drinks—these all make MBDK seem fun, cool, and perfectly "okay." In fact, children's organs are not as strong as adults in processing large amounts of added sugar, so regular consumption can have quicker and more damaging effects.
Then there are busy parents, especially career workers. In the fast-paced dynamics of daily life, many of them do not have the time to monitor what their children consume at school or at home. Sometimes, due to limited time, they choose practical solutions: buying ready-to-drink sweet beverages as snacks or letting the child choose for themselves at the minimarket. The intention is to give what the child likes, but without realizing it, they are getting used to an unhealthy consumption pattern. Unfortunately, because this happens gradually, the effects are only felt after years.
Equally important are housewives who do not fully understand the hidden sugar content in packaged products. Many think that as long as the drink is not soda, it is safe. In fact, bottled tea, fruit-flavored milk, or drinks labeled "contains vitamins" can also have high sugar content. This ignorance makes many families feel safe even though their sugar consumption has far exceeded the limit. Especially if the product is consumed daily and becomes part of the family's routine.
This situation is further exacerbated by the lack of education on reading nutrition labels, both from the community side and from producers who often present information in a confusing technical form. Not everyone knows that the "total carbohydrates" on the nutrition label can mostly come from added sugars. In fact, this information is crucial for making healthy decisions.
Ultimately, these vulnerable groups—children who cannot yet choose, easily influenced teenagers, busy parents, and uneducated housewives—are the ones most susceptible to excessive MBDK consumption patterns. If left unchecked, this could become a cycle that repeats from generation to generation.

**Tips for a Healthier Lifestyle Without Having to Immediately "Reject MBDK"
After realizing who are the most vulnerable to the impact of MBDK consumption—children, teenagers, busy parents, and housewives—one big question arises that needs to be answered: "If one has already gotten used to it, then what should be done?"
The good news is that changing habits doesn't mean you have to leave everything behind drastically. On the contrary, gradual but consistent changes are much more realistic and effective. Start by gradually reducing the portions. For example, if the child usually drinks sweet packaged tea every day, try reducing it to three times a week. Once accustomed, reduce it further. The same goes for adults, especially those who are already addicted to canned coffee or energy drinks—there's no need to quit immediately, but gradually reduce while looking for healthier alternatives.
The next simple step is to make drinking plain water the main beverage at home. Plain water is not only healthy, but it also helps the body maintain fluid balance without added calories. To avoid boredom, you can try infused water—plain water with slices of fruits like lemon, cucumber, or strawberries. It tastes refreshing, looks appealing, and of course, is much healthier.
For families with children, try starting to make snacks and drinks at home. Besides being more economical, you can control the sugar content. For example, making juice from fresh fruit without added sugar, or making warm tea with natural honey as a substitute for granulated sugar. Children can also be involved in the process of making it so they become more enthusiastic and learn about the importance of living a healthy life from an early age.
Small things like this can be the beginning of a big change. There's no need to feel guilty or panic if you haven't fully realized the dangers of MBDK until now. The most important thing is to start from now, even if it's slow. Because a healthy lifestyle is not about strict prohibitions, but about making wiser choices for ourselves and the people we love.

Closing: Life is Sweet Enough
Adopting a healthier lifestyle doesn't mean we have to immediately reject or eliminate all types of MBDK from our lives. What is needed is simply awareness, self-control, and wiser new habits. Because big changes often start with small steps, including something simple like reducing one bottle of sweet drink a day.
Now, try asking yourself: "Have you counted how many glasses of sweet drinks you've consumed today?" This question is not meant to judge, but as a reminder that every sip we take has an impact. Not only for our bodies today, but also for our health in the future—and further still, for our children who see and imitate our habits every day.
We don't need to live bitterly just because we're reducing sweetness. On the contrary, life is already sweet enough with family togetherness, children's laughter, and a healthy body.

Life is sweet enough
No need for extra sugar to make life feel delightful. What we need are smarter and more conscious choices.
Let's be an example for the next generation. Let's instill from an early age that being healthy is not the last option, but a part of a proud lifestyle. And let's start from now—one less bottle, one more glass of water.
Because protecting the future doesn't start tomorrow, but today. From our own home. Life is sweet enough.