When it comes to watching your calorie intake for weight loss or trying to cut down on sugar, it’s easy to overlook the beverages you consume. Surprisingly, there are some drinks you might want to avoid if you aim for better health. Some options that appear to be healthy could actually be loaded with sugar, as noted by Stephani Johnson, an adjunct professor in clinical and preventive nutrition at Rutgers University.
Too much sugar, particularly added sugars found in drinks, can seriously impact your health. According to the American Heart Association, sweetened beverages are the leading source of added sugar in the diets of many Americans.
As a rule of thumb, the AHA recommends that men should limit their added sugar intake to 36 grams daily, while women should aim for 25 grams. The Dietary Guidelines for Americans further suggest that no more than 10% of your daily calories—around 200 calories for a 2,000-calorie diet—should come from added sugars. Johnson emphasizes that since sugary foods and drinks are generally high in calories, managing sugar consumption is essential for a balanced diet.
Now, let’s look at some drinks you should consider steering clear of, and some healthier alternatives that you might find satisfactory.
Top Drinks to Avoid for Better Health
Fruit Juice
While juice might seem like a healthy choice, that’s not always true. Johnson points out that some juices are primarily made of water and high fructose corn syrup, with actual fruit juice often listed further down the ingredients. Even 100% fruit juice should be consumed cautiously, as an eight-ounce serving can have up to 37 grams of sugar and, studies indicate, may contribute to weight gain.
Additionally, when opting for juice instead of whole fruit, you’re missing out on fiber, which is essential for a balanced diet. Jason Ewoldt, a wellness dietitian at the Mayo Clinic, highlights that whole fruits contain less sugar and offer more nutritional benefits.
Alternatives:
- Seltzer with a splash of juice
- Juice diluted with 50% water
Sweetened Iced Tea
Sweetened iced tea is another culprit, packed with sugar and calories. A typical 12-ounce serving can have 27 to 35 grams of added sugar, similar to some sodas. Even those marked as “low-sugar” can still contain five to 17 grams per serving.
Alternatives:
- Unsweetened green, black, or herbal tea
- Tea with a splash of lemonade
Sugary Coffee Drinks
These drinks can range from 12 to 60 grams of sugar, with sugar coming from various sources like flavored syrups or sweetened creamers. Such additions can easily offset any health advantages coffee might offer.
Alternatives:
- Whole, 2%, or unsweetened plant-based milk instead of sweetened creamers
- Plant-based sweeteners like stevia or monk fruit
Soda
A single can of soda often contains more sugar than the daily limit, and larger servings can pack a staggering 100 to 160 grams of sugar. Additionally, many sodas use high fructose corn syrup, which has been linked to various health issues.
Alternatives:
- Seltzer with a splash of juice
- Sodas sweetened with stevia
Sweetened Plant-Based Milk
Sweetened nut milks often have low fiber and protein but can still contain a moderate amount of sugar—ranging from 5 to 17 grams per serving. Options include almond, cashew, oat, rice, coconut, and soy milks, with soy being the exception in protein content compared to dairy milk, which has about 8 grams per eight-ounce serving.
Alternatives:
- Unsweetened plant-based milks
- Unsweetened soy milk, which has no added sugar and is rich in protein
- Lactose-free dairy milk, if lactose intolerance is the reason for avoiding dairy
Pre-mixed Alcoholic Drinks
These beverages can be calorie-dense due to sweeteners used to mask the alcohol taste. Some pre-mixed drinks may have more sugar than a can of soda, averaging 25 to 40 grams per serving.
Alternatives:
- Sugar-free premixed alcoholic drinks
- Fresh fruit or herbs as alternatives to syrups
- Using sparkling water instead of tonic or soda
Pre-made Smoothies
Pre-made smoothies might seem like a nutritious option, but often they contain fruit juices, syrups, and sweetened yogurt, which can lead to high sugar and calorie levels with minimal fiber or protein. A single bottle can hold around 300 calories and 40 grams of sugar. Even if this sugar is naturally occurring, it is metabolized like added sugars.
Alternatives:
- Homemade smoothies with less fruit and added protein powder
- Homemade smoothies made with plain nonfat Greek yogurt
Pre-made Protein Drinks
While convenient for reaching protein goals, these drinks can vary in their sugar content. Making your own protein shake allows you to control what goes in, possibly by using protein powder with fruit and some veggies.
Alternatives:
Energy Drinks
Many of these drinks can contain over 30 to 40 grams of sugar and as high as 300 milligrams of caffeine, which is considerably more than a typical coffee. Ewoldt suggests there’s not really a health benefit to incorporating them into your diet. If you’re choosing between coffee and energy drinks, black coffee is the better choice.
Alternatives:
- Coffee without added sugar
- Energy drinks sweetened with plant-based alternatives
Sports Drinks
These drinks typically boast about 270 mg of sodium and 30 to 40 grams of sugar in a 20-ounce bottle. Designed to replenish fluids during intense physical activity, they’re great for athletes. However, for moderate activities or shorter durations, plain water is just fine, according to Ewoldt.
Alternatives:
- Electrolyte packets without added sugar
