Sugary beverages are linked to a variety of health issues, including weight gain, obesity, type 2 diabetes, heart disease, cavities, and even gout – a painful type of arthritis.
Experts recommend limiting added sugars to less than 10% of your daily calorie intake. For a 2,000-calorie diet, that’s about 12 teaspoons of sugar daily. One regular soda already contains over ten teaspoons of sugar or roughly 150 calories! Cutting just two sodas daily can save you over 2,000 calories a week.
Tips to Rethink Your Drink
Choose water: Tap, bottled, or sparkling water is an excellent choice over sugary drinks.
Flavor naturally: Add berries, lime, lemon, or cucumber to water for a fresh twist.
Replace fizzy drinks: Mix 100% juice with sparkling water for a low-sugar option.
Break the habit: Stop buying sugary drinks. Keep a jug or bottle of water in your fridge instead.
Nutrient-rich alternatives: Opt for low-fat milk, unsweetened milk alternatives, or 100% fruit or vegetable juice.
Note for kids: Infants under 12 months should not have juice. For children over 12 months, limit juice to 4 ounces or less per day.
At coffee shops: Skip the syrups and whipped cream. Try black coffee or drinks made with low-fat milk or unsweetened alternatives like almond or soy milk.
Read labels: Look for beverages low in added sugars, calories, and saturated fats.
Carry water: Always have a reusable water bottle handy and refill it throughout the day.
What About Energy Drinks?
Energy drinks may seem like a quick fix, but they’re often loaded with sugar and caffeine. This combination can pose health risks, especially for young people. Looking for an energy boost? Try these instead:
Plain or flavored unsweetened water (dehydration often causes low energy).
Unsweetened tea, hot or cold.
Coffee without added sugar.
100% fruit or vegetable juice.
Whole fruit as a snack for a quick pick-me-up.
Watch Out for Hidden Sugars
Added sugars can sneak into your drinks under many names. Here are some common ones to look out for:
Cane juice
Corn syrup
Dextrose
Fructose
Glucose
High fructose corn syrup
Honey
Malt syrup
Maple syrup
Molasses
Raw sugar
Sucrose
Fruit juice concentrates
Be mindful of these ingredients on labels to reduce your sugar intake!
By making healthier choices and cutting back on sugary drinks, you’ll feel better and set an excellent example for others. Start small, stay consistent, and enjoy the benefits of rethinking your drink!
