How Much Sugar is in Your Drink?
The 2015-2020 Dietary Guidelines for Americans recommend that the daily intake of calories from added sugars not exceed 10% of total calories. Easy, Right? Wrong! Sugar-sweetened beverages are a significant source of added sugars in the diet of U.S. adults and account for approximately one third of added sugar consumption. To top it off, research shows that consumption of sugar sweetened beverages may be the single largest driver of obesity.
So how much sugar are we really getting from beverages?
Starbucks Chai Tea Latte (16oz) = 42 gm or 10.5 tsp
Gatorade (20oz) = 34 gm or 8.5 tsp
Ocean Spray Cranberry Juice (16 oz) = 53 gm or 13.5 tsp
Mountain Dew (20 oz) = 77 gm or 19.25 tsp
Vitamin Water (20 oz) = 32 gm or 8 tsp
Rock Star (16 oz) = 64 gm or 16 tsp
**1 tsp = 4 gm sugar = 1 sugar cube
Guess it isn’t so easy to keep sugars within 10% of our daily calories after all! To put it into perspective, adding one 20 oz Mountain Dew to your diet every day for a year would lead to a 30 lb weight gain! But don’t worry, there are options!
So what are some better substitutions if I’m looking for a change from water?
It’s still possible to get refreshment and taste, even without the sugar! Try some of these options that are all 0 gm or 0 tsp of sugar, with all the enjoyment and refreshment!
Infused Water – slice up fruit like strawberries, cucumbers, toss in some mint leaves, or other fruits and herbs to infuse your water with flavor!
La Croix – the bubbly drink is popular for its retro labeling, but it’s also calorie free and fun to drink!
Unsweetened Tea – serve up summertime refreshment with unsweetened tea. Go for the old-school solution by making sun tea! Load up a mason jar with water and tea bags, and let it sit in the sun for 24 hours. Serve over ice with a slice of lemon for ultimate refreshment!
Do you have a favorite drink recipe to refresh without the sugar and calories? Tweet at us or comment on our Facebook! We’d love to hear from you!