When you’re watching your calories for weight loss or trying to keep your sugar levels stable, it’s easy to overlook what you drink. There are actually quite a few beverages you should steer clear of if better health is your goal. Surprisingly, some options that seem healthy might be loaded with sugar. Stephani Johnson, D.C.N., R.D.N., who teaches at Rutgers University, points this out.
Too much sugar—especially added sugars, which are those mixed into drinks rather than naturally occurring—can negatively impact your health. The American Heart Association highlights that sugar-sweetened drinks are the leading contributors to added sugars in American diets.
In general, the AHA suggests that men should limit added sugar to 36 grams per day, while women should aim for no more than 25 grams. The Dietary Guidelines for Americans further advise keeping added sugars to under 10% of total daily calories. For someone eating a standard 2,000-calorie diet, that would mean a maximum of 200 calories from sugar. Johnson notes that since sugary foods and drinks are often calorie-heavy, managing your sugar intake is vital for a balanced diet.
Let’s dive into the drinks you might want to avoid or consume only in moderation if your aim is to boost your health, along with some healthier alternatives.
Top drinks to avoid for better health
Fruit Juice
While juice might seem healthier than other choices, that’s not always the reality. “Some juices are mostly water and high fructose corn syrup, with actual fruit juice coming in much later on the ingredients list,” Johnson mentions. Even pure fruit juice can pack up to 37 grams of sugar in an 8-ounce serving and may contribute to weight gain.
If you’re drinking juice instead of eating the whole fruit, you’re also missing out on beneficial nutrients. Whole fruits have less sugar and include fiber, something that juices typically lack, according to Jason Ewoldt, M.S., R.D.N. at the Mayo Clinic.
- Seltzer with a splash of juice
- Juice mixed with 50% water
Sweetened Iced Tea
Sweetened tea is another sugar-laden choice. A regular 12-ounce serving can have anywhere from 27 to 35 grams of added sugar, similar to some sodas. Even the “lightly sweetened” options still carry about 5 to 17 grams of sugar.
- Unsweetened green, black, or herbal tea
- Tea with a splash of lemonade
Sugary Coffee Drinks
- Whole, 2%, or unsweetened plant-based milk as a substitute for sweet creamers
- Natural sweeteners like stevia or monk fruit
Soda
Just a single can of soda can exceed the daily recommended added sugar limit. With larger servings—think 50-ounce cups—you could consume an alarming 100 to 160 grams of sugar.
Sodas are usually sweetened with high fructose corn syrup, which has been linked to various health issues, including fatty liver disease, says Johnson.
- Seltzer mixed with juice
- Sodas sweetened with stevia
Sweetened Plant-Based Milk
“Many sweetened nut milks have lower fiber and protein than you’d find in regular milk, but they still contain moderate levels of sugar,” Ewoldt explains. Some can have 5 to 17 grams of sugar per serving with little protein.
- Unsweetened plant-based milks
- Unsweetened soy milk, which offers comparable protein levels to dairy milk with no added sugar
- Lactose-free dairy milk, particularly for those who opt for plant-based options due to lactose intolerance
Pre-mixed Alcoholic Drinks
Pre-mixed drinks can be packed with calories due to added syrups that mask the alcohol, sometimes containing up to 40 grams of sugar per serving.
- Sugar-free premixed alcoholic beverages
- Utilizing fresh fruits or herbs instead of syrups
- Swapping tonic water or sodas for sparkling water
Pre-made Smoothies
Although they can be nutritious, many pre-made smoothies turn into calorie bombs filled with sugars and little fiber or protein. A single bottle could easily contain 300 calories and 40 grams of sugar, and, interestingly, even when sugars are naturally occurring, the body processes them similarly to added sugars.
- Homemade smoothies with less fruit and added protein powder
- Homemade smoothies using plain nonfat Greek yogurt
Pre-made Protein Drinks
While they can aid in meeting your protein goals, many pre-made options are lower in sugar due to the use of calorie-free sweeteners. But making a protein shake yourself gives you more control over the ingredients, allowing you to mix in fruits and even vegetables like spinach.
Energy Drinks
These drinks can easily pack 30 to 40 grams of sugar and have as much as 300 milligrams of caffeine—three times more than a standard cup of coffee. According to Ewoldt, there’s really little benefit to including these in your routine. Typically, black coffee would be the more health-conscious choice.
- Coffee without any added sugar
- Energy drinks sweetened with plant-based sweeteners
Sports Drinks
A typical 20-ounce sports drink might contain around 270 mg of sodium along with 30 to 40 grams of sugar. They are designed to quickly replenish fluids and electrolytes lost during intense workouts.
However, for moderate activities lasting less than an hour, regular water is often the better choice, as noted by Ewoldt.
- Electrolyte packets without added sugars
