Healthy Tip Tuesday: Sugary Drinks Are Your Enemy!

Hello, and happy dreary, rainy, Tuesday. I have talked about quitting the soda habit before, you can read it here, but what about other sugary drinks. I actually want to discuss added sugars in general not just drinks, though drinks are the main area that Americans are getting added sugars. There will be several evidence-based study links below. I urge you to read them.

Have you noticed that people are dying younger and younger? We are supposed to be the wealthiest country in the world but we are not living to ripe old ages as much and if we are we are burdened with chronic illnesses and disease. Why do you think that might be? Check out this article titled Is Sugar Evil and Addicting? Some people can actually give up sugar, or at least added sugars, while others struggle to even give up a little.

What other delicious sugary drinks are there besides soda? Tea, frappe, latte, coffee in general, juices with added sugars, sugary drinks like kool-aid, and Hawaiian punch, coffee creamer, milkshakes, frosty, and the list goes on. What about alcohol?

I will discuss three of my favorite drinks that may not be so great. McDonald’s Ice Caramel Frappe, Welch’s white grape cherry juice, and Bailey’s Irish Cream.

  1. The frappe. I love these iced caramel frappes that McDonalds offers. However, if I were to drink this more than once in a while I would be consuming for a small frappe 420 calories. There is 17 grams of total fat, and 11 grams is saturated fat. There is 60 grams of carbs of which 55 grams is sugars. Now it doesn’t specify if it is added sugar, or natural sugar, but it doesn’t take a rocket scientist to figure it out. There is 7 grams of protein, but other than that this drink is a nutrititional wasteland. There is no fiber, or micronutrients, except for Calcium. It is fairly high in Sodium as well.
  2. Welch’s. I do only buy the 100% juice which has no added sugars, but is still high in natural sugars. I only add tiny bits of this to my water to give it a little flavor. I probably consume a half cup in total each day of this juice. Per one cup serving I would be consuming 130 calories, zero fat, 32 grams of carbs, 30 grams of natural sugars, no fiber, no high fructose corn syrup, it has some calcium, some potassium, and vitamin C. The sodium is only 15 mg per one cup serving.
  3. Bailey’s. I love this stuff. It is great in coffee, or just milk and ice. I never have read the nutrition label, and good thing I don’t have this very often either. 1 ounce is a serving size, in case you are wondering that is 2 tablespoons. That serving contains 102 calories, 6.5 grams of carbs of which 6.2 grams is sugar. 4.9 grams of fat the majority of which is saturaated fat. And then some other minute nutrients. You can see how this can quickly add to your calories and sugar intake.

If you are drinking heavily sugared drinks, are you reading the label? Are you sure what you are putting into your body or your children’s body? For example, yesterday in my grocery haul were Little Debbie Birthday Cake sticks. My daughter wanted these and they were cheap enough. I decided I wanted to eat one today, after lunch, for a snack. I almost didn’t eat it after reading the label, but I had already opened the package and tasted it. These little cakes are literally the size of a good-sized pointer finger. If I was a food producer I would be embarrassed to call this food. Read for yourself.

Here are some studies on what added sugars, and sugary ladened drinks are doing to our bodies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793330/

https://pubmed.ncbi.nlm.nih.gov/31398911/

https://pubmed.ncbi.nlm.nih.gov/29671076/

https://pubmed.ncbi.nlm.nih.gov/32891165/

https://pubmed.ncbi.nlm.nih.gov/30235828/

It is recommended that you do not consume more than 6 teaspoons, or 24 grams, of added sugars per day. Added sugars are labeled as such on the nutrition label. This does not include sugars found in whole foods. If you need help understanding sugars vs added sugars use the contact form at the end of the post to send me an email for a free consultation.

Disclaimer

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My name is Melissa. I am a certified Health Coach, Holistic Coach, Kidney Coach, LPN, can coach in Herbalism, Aromatherapy, Guided Imagery, am level 2 Reiki certified, and I want to be your Health and Wellness Coach. I am continually learning and taking classes to expand my knowledge base.

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