Rethink Your Drink
Most of us eat and drink too many added sugars, which can lead to significant health problems. Sugary drinks are the leading source of added sugars in the American diet.
What are sugary drinks?
Sugary drinks (also known as sugar-sweetened beverages) are any liquids that are sweetened with added sugars. Beverages such as regular soda (not sugar-free), fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea beverages with added sugars are sugary drinks.
Why should I be concerned about sugary drinks?
People who often drink sugary drinks are more likely to face health problems, such as weight gain, obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, cavities, and gout, a type of arthritis.1-4
Limiting sugary drinks can help you maintain a healthy weight and have a healthy diet. Many people don’t realize just how much sugar and how many calories are in their drinks:
Sugar in drinks
Drink (12-ounce serving)
Teaspoons of Sugar
Calories
Tap or Bottled Water
0 teaspoons
0
Unsweetened Tea
0 teaspoons
0
Sports Drinks
2 teaspoons
75
Lemonade
6 ¼ teaspoons
105
Sweet Tea
8 ½ teaspoons
120
Cola
10 ¼ teaspoons
150
Fruit Punch
11 ½ teaspoons
195
Root Beer
11 ½ teaspoons
170
Orange Soda
13 teaspoons
210
“Sugar” by Any Other Name: How to Tell Whether Your Drink Is Sweetened
If these appear in the ingredients list of your favorite beverage, you are drinking a sugar-sweetened beverage.
· High-fructose corn syrup
· Fructose
· Fruit juice concentrates
· Honey
· Sugar
· Syrup
· Corn syrup
· Sucrose
· Dextrose
Tricks to Rethink Your Drink:
· Need more flavor? Add berries or slices of lime, lemon, or cucumber to water.
· Missing fizzy drinks? Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
· Need help breaking the habit? Don’t stock up on sugary drinks. Instead, keep a jug or bottles of cold water in the fridge.
· Water just won’t do? Reach for drinks that contain important nutrients such as low fat or fat free milk, fortified milk alternatives, or 100% fruit or vegetable juice first.
