Nutritionists suggest steering clear of certain beverages to improve your health and well-being. It’s important to be mindful of the calories and sugar content in drinks, as even seemingly healthy options like protein shakes and juices can be deceivingly high in sugar. Stephani Johnson, D.C.N., R.N., an adjunct professor at Rutgers University School of Health Professions, warns that many drinks are packed with added sugars such as cane sugar, high fructose corn syrup, or natural sweeteners like maple syrup or honey.
While there isn’t a set recommendation for total sugar intake by the FDA, the American Heart Association advises men to limit added sugar to 36 grams per day and women to 25 grams per day. Experts recommend that no more than 10% of daily calories should come from added sugars. For a 2,000-calorie diet, this means limiting sugar intake to 200 calories.
To help you manage your sugar intake and maintain a balanced diet, experts like Johnson and Jason Ewoldt, M.S., R.D.N. from Mayo Clinic, suggest consuming the following beverages in moderation:
1. Fruit Juice: Some juices are loaded with high fructose corn syrup and may contain up to 37 grams of sugar per eight-ounce cup. Opt for whole fruits for less sugar and more fiber.
2. Sweetened Iced Tea: Sweet tea can be high in sugar, with some varieties containing 27 to 35 grams of added sugar per 12-ounce serving. Try unsweetened green or black tea as a healthier alternative.
3. Sugary Coffee Drinks: Flavored coffee drinks can have anywhere from 12 to 60 grams of sugar, contributing to high calorie intake. Consider switching to whole, 2%, or unsweetened options for your coffee fix.
By making mindful choices and moderating your intake of these sugary drinks, you can support your health goals and overall well-being.
Opt for unsweetened plant-based milk instead of sweetened creamers, and consider using plant-based sweeteners like stevia or monk fruit. When it comes to soda, be mindful of its high sugar content, with just one can potentially exceeding the daily recommended limit. Opt for alternatives like seltzer with a splash of juice or sodas sweetened with stevia. Sweetened plant-based milks can also be high in sugar, so consider unsweetened options or lactose-free dairy milk if needed. Pre-mixed alcoholic drinks and pre-made smoothies often contain high amounts of sugar and calories, so look for sugar-free alternatives or make your own using fresh ingredients. For protein drinks, consider making your own with protein powder and natural ingredients. Energy drinks are high in sugar and caffeine, so opt for coffee without added sugar or energy drinks sweetened with plant-based options.
Sports drinks typically contain around 270 milligrams of sodium and 30 to 40 grams of sugar in a 20-ounce bottle. These beverages are formulated to replenish fluids and electrolytes lost during intense sweating. They provide a quick and effective source of energy, particularly useful for athletes in competitive events or high-intensity training sessions lasting over an hour. For shorter, moderate-intensity activities, plain water is recommended. Consider alternatives like water or electrolyte packets without added sugar for hydration needs.
