14 Sugary Beverages to Watch Out For and Healthier Alternatives
In today’s world, it’s easy to consume large amounts of sugar without even realizing it, especially when it comes to beverages. While many drinks are marketed as healthy, hydrating, or energizing, they often contain high levels of added sugars that can negatively impact your health. Consuming too much sugar can contribute to weight gain, obesity, diabetes, heart disease, and tooth decay. The best way to reduce sugar intake is by being mindful of the beverages you consume and opting for healthier alternatives.
In this guide, we’ll explore 14 common beverages that can be sneaky sources of added sugar and offer suggestions for reducing sugar intake with more natural and nutritious choices.
1. Soda
Soda is one of the most well-known culprits when it comes to sugary beverages. With its high content of added sugars and empty calories, soda is a top offender for those looking to cut down on sugar. A single can of soda can contain upwards of 40 grams of sugar, which is more than the recommended daily sugar intake for an adult. Regular consumption of soda is linked to numerous health issues, including obesity, type 2 diabetes, and tooth decay. The sugar content in soda causes blood sugar spikes, leading to energy crashes and cravings for more sugary foods.
Beyond sugar, soda often contains phosphoric acid and artificial flavorings, which can contribute to other health concerns, such as weakened bones and dental erosion. Cutting out soda from your daily routine is a key step in reducing sugar intake and improving your overall health.
Healthier Alternatives: Instead of soda, try sparkling water infused with fresh fruits like lemon, lime, or berries for a refreshing and sugar-free alternative. Unsweetened iced tea or water with a splash of natural fruit juice can also satisfy your craving without the sugar overload.
2. Fruit Juices
While fruit juices may seem like a healthy choice, they often contain added sugars or concentrated fruit sugars, which can quickly raise your daily sugar intake. Even 100% fruit juice, though free of added sugars, lacks the fiber found in whole fruits, making it easier for your body to absorb the sugars and spike your blood sugar levels. Many commercial fruit juices can have as much sugar as soda, which can contribute to weight gain, diabetes, and tooth decay.
Instead of reaching for a bottle of fruit juice, it’s much better to consume whole fruits, which offer natural sugars along with fiber, vitamins, and minerals. The fiber in whole fruits slows down sugar absorption, helping to keep your blood sugar levels stable and reducing the likelihood of energy crashes.
Healthier Alternatives: Opt for freshly squeezed juices with no added sugars, or better yet, eat whole fruits to benefit from the fiber and nutrients. You can also dilute juice with water or mix with sparkling water for a lower-sugar version.
3. Energy Drinks
Energy drinks are marketed as quick pick-me-ups, but they’re often packed with both caffeine and sugar, creating a temporary energy boost followed by an inevitable crash. Many energy drinks contain 30–50 grams of sugar per serving, which can quickly lead to caffeine dependence, disrupted sleep patterns, and even an increased risk of heart problems. Excessive caffeine intake combined with high sugar levels can also lead to jitters, anxiety, and dehydration.
The sugar content in energy drinks can be detrimental to your overall health, especially when consumed regularly. Moreover, energy drinks are often full of artificial ingredients and preservatives, which further reduce their health benefits.
Healthier Alternatives: For a more sustainable energy boost, try green tea or matcha, which contain caffeine but are also rich in antioxidants. Another option is coconut water, which provides natural electrolytes and can help you stay hydrated without the added sugars.
4. Flavored Water
Flavored waters might seem like a healthier alternative to soda, but many commercially available versions are packed with added sugars and artificial sweeteners. While they may seem like a harmless way to stay hydrated, flavored waters can contain almost as much sugar as soda, making them a hidden source of empty calories. The added sugars can negate any potential health benefits from drinking water and lead to increased sugar consumption.
Artificial sweeteners, often found in flavored waters, can also have negative health effects, such as contributing to metabolic disorders and disrupting gut health. Over time, these sweeteners can increase sugar cravings, leading to a higher overall intake of sugary foods and drinks.
Healthier Alternatives: Opt for plain water or naturally flavored water by infusing it with fresh fruits, herbs, or cucumbers. This way, you get the refreshing flavor without the extra sugar or artificial sweeteners.
5. Sweetened Iced Tea
Iced tea is often perceived as a healthy choice, but many pre-packaged or bottled iced teas are loaded with added sugars or syrups to enhance their flavor. A single bottle of sweetened iced tea can contain upwards of 20–30 grams of sugar, which is comparable to soda. This sugar content can negate the potential health benefits of tea, which is rich in antioxidants and known for supporting heart health and digestion.
Sweetened iced tea, particularly those made with artificial flavors and preservatives, can lead to blood sugar spikes, weight gain, and an increased risk of diabetes when consumed regularly. The natural benefits of tea are overshadowed by the high sugar content.
Healthier Alternatives: Brew your own tea at home and enjoy it unsweetened or with a small amount of honey or stevia for a healthier, low-sugar option. You can also add a splash of lemon juice or mint for extra flavor without the added sugars.
6. Sports Drinks
Sports drinks are often marketed as essential for replenishing electrolytes after physical activity, but most contain high amounts of sugar and artificial ingredients. These drinks are typically intended for high-performance athletes who engage in intense workouts lasting longer than an hour. However, for the average person or casual exerciser, the added sugars in sports drinks can lead to weight gain and spikes in blood sugar levels.
A typical sports drink can contain around 20–40 grams of sugar per bottle, which is more than enough to derail any fitness efforts. The extra calories and sugars are often unnecessary for those who are not engaging in prolonged physical activity, making plain water or other natural beverages a better choice for hydration.
Healthier Alternatives: For casual hydration, opt for plain water or coconut water, which naturally contains electrolytes like potassium and magnesium without the added sugars. You can also make your own electrolyte drink using coconut water, lemon juice, and a pinch of salt for a natural and refreshing alternative.
7. Coffee Beverages
While black coffee itself is a low-calorie and healthy option, many specialty coffee drinks such as lattes, mochas, and frappuccinos are loaded with sugar, flavored syrups, and whipped cream, turning a simple coffee into a sugar-laden dessert. Some coffee beverages can contain as much as 50 grams of sugar per serving, leading to blood sugar spikes, weight gain, and increased cravings for more sugary foods throughout the day.
The added sugars in these drinks can quickly turn a daily coffee habit into a significant contributor to overall sugar intake. Drinking these beverages regularly can also reduce the potential health benefits of coffee, such as its antioxidant content and ability to boost metabolism.
Healthier Alternatives: Stick to black coffee or espresso with a splash of unsweetened almond milk or a small amount of honey. You can also reduce the sugar in your coffee by opting for smaller sizes and skipping the whipped cream and flavored syrups.
8. Sweetened Almond Milk
While almond milk is a popular dairy alternative, sweetened versions often contain added sugars that can increase your daily sugar intake. Sweetened almond milk may seem healthy, but many commercial varieties have up to 10 grams of added sugar per serving, which can add up quickly if consumed regularly. The added sugars can diminish the health benefits of almond milk, such as its lower calorie count compared to dairy milk.
Unsweetened almond milk is a much better option, as it provides the same benefits without the unnecessary sugar. It’s important to always check labels when purchasing almond milk to ensure that you’re getting a low-sugar or no-sugar variety.
Healthier Alternatives: Opt for unsweetened almond milk or make your own at home for full control over the ingredients. Use it in smoothies, cereal, or coffee for a healthy, low-sugar dairy alternative.
9. Cocktails and Mixed Drinks
Cocktails and mixed drinks are often loaded with sugary mixers, syrups, and sodas, quickly raising your sugar intake. Popular drinks like margaritas, piña coladas, and daiquiris can contain upwards of 30–50 grams of sugar per serving due to the use of flavored syrups and sugary juices. This not only contributes to weight gain but also increases the risk of hangovers and dehydration.
While it’s fine to indulge occasionally, regularly consuming sugary cocktails can have a significant impact on your overall health. The combination of alcohol and sugar also puts extra strain on the liver and pancreas, further contributing to metabolic issues.
Healthier Alternatives: When enjoying cocktails, opt for drinks made with fresh ingredients and minimal added sugars, such as a vodka soda with lime or a gin and tonic with natural fruit juice. Choose cocktails that are lightly sweetened with herbs or fresh fruit instead of sugary syrups.
10. Pre-Packaged Smoothies
Pre-packaged smoothies are often marketed as healthy, but they can contain a surprising amount of sugar from sweetened yogurts, fruit juices, and other additives. While smoothies can be a nutritious option when made with whole fruits and vegetables, many pre-packaged versions are high in sugars and calories, making them more of a dessert than a healthy snack.
These smoothies often lack fiber, protein, and healthy fats, which are essential for keeping you full and satisfied. Instead, the high sugar content can lead to blood sugar spikes and increased hunger shortly after consumption.
Healthier Alternatives: Make your own smoothies at home using unsweetened ingredients like whole fruits, leafy greens, and a source of protein like plain yogurt or protein powder. Add healthy fats like avocado or chia seeds for a well-rounded and nutritious drink without the added sugars.
11. Sweetened Dairy Alternatives
Flavored versions of milk alternatives, such as chocolate almond milk or vanilla oat milk, can contain a surprising amount of added sugars. While these beverages are often seen as healthier alternatives to traditional dairy, the added sugars can negate the health benefits. Many sweetened versions contain up to 15 grams of sugar per serving, which can add up quickly if consumed regularly.
When choosing milk alternatives, it’s essential to read labels carefully and opt for unsweetened versions to avoid unnecessary sugar intake. These beverages still provide the benefits of plant-based milk, such as being lower in calories and lactose-free, without the added sugars.
Healthier Alternatives: Choose plain or unsweetened dairy alternatives and flavor them yourself with a natural sweetener like honey or maple syrup. These unsweetened versions are better for recipes and daily use, such as in cereal or coffee.
12. Flavored Milkshakes
Milkshakes are a classic indulgence, but they are often packed with high amounts of sugar and calories. Commercial milkshakes, especially those topped with whipped cream, candy pieces, or syrups, can contain as much as 60 grams of sugar per serving. The combination of full-fat dairy, flavored syrups, and toppings makes milkshakes a significant source of sugar that can lead to weight gain, energy crashes, and digestive issues.
While it’s fine to enjoy a milkshake occasionally, regularly consuming these sugary treats can contribute to metabolic issues and increased cravings for more sweets.
Healthier Alternatives: Try making a homemade milkshake using healthier ingredients like bananas, almond milk, and a small amount of cocoa powder for flavor. You can also sweeten your milkshake naturally with dates or honey for a more nutritious and lower-sugar option.
13. Lemonade and Fruit Punch
Commercially available lemonade and fruit punch are typically loaded with added sugars to enhance their sweetness. These beverages can contain upwards of 25–30 grams of sugar per serving, making them high-sugar drinks to avoid when trying to reduce sugar intake. The sugars in these beverages offer little nutritional value and contribute to weight gain, tooth decay, and blood sugar imbalances.
While lemonade and fruit punch may seem refreshing, the high sugar content can quickly derail your health goals. Consuming these sugary beverages regularly can lead to energy crashes and cravings for more sweets, making it difficult to stick to a balanced diet.
Healthier Alternatives: For a healthier option, try making your own lemonade using freshly squeezed lemons, water, and a small amount of honey or maple syrup. You can also create your own fruit punch using unsweetened fruit juices and sparkling water for a refreshing, lower-sugar drink.
14. Sweetened Condensed Milk
Sweetened condensed milk is a thick, sugary product often used in coffee, desserts, or baking recipes. While it can add richness and sweetness to foods and beverages, it’s also loaded with sugar and calories. A small amount of sweetened condensed milk can significantly increase your daily sugar intake, making it important to use it sparingly if you’re trying to reduce sugar consumption.
In many recipes, sweetened condensed milk can be replaced with healthier alternatives that contain less sugar and still provide the desired creaminess.
Healthier Alternatives: Consider using evaporated milk, coconut milk, or a nut-based milk instead of sweetened condensed milk in your recipes. You can also sweeten these alternatives naturally with dates, stevia, or monk fruit for a lower-sugar version of your favorite treats.
Conclusion
Reducing sugar intake is an important step toward improving overall health and well-being. Many popular beverages are loaded with hidden sugars that can contribute to weight gain, diabetes, and other health problems. By identifying these sugar-laden drinks and opting for healthier alternatives, you can enjoy delicious beverages while keeping your sugar consumption in check.
Whether you’re swapping out soda for sparkling water, making your own smoothies, or choosing unsweetened dairy alternatives, small changes can have a big impact on your health. Being mindful of the beverages you consume can help you reduce your sugar intake and enjoy better overall wellness.
