The beverages you drink can easily influence the weight and health of you and your family. Just as you choose certain foods to you honor your health, the same consideration should go in to the beverages you consume! Although it can be a struggle to get you and your loved ones to switch to healthier drinks, it’s well worth the battle!
This freaks me out!
As part of week four of the Best Self program (a few weeks delayed), I also wanted to discuss the topic of beverages. Sugar-sweetened beverages are main contributing factors to the rising rates in obesity amongst children and adults alike. So what is a person to do? Let’s take a look at some common beverages and see how they measure up.
Soda
Oh that sugary sweet beverage which pairs so well with your slice of pizza or juicy burger. Even though these sweetened beverages seem addictive, did you know there can be up to 11 teaspoons of sugar in one, 12 oz can of soda? And how many people drink JUST 12 oz? I think some large drinks are up to three times that size! That’s about as much sugar in a whole batch of cookies! That much sugar can temporarily lower your immune system by as much as 50% and also rapidly raise blood sugar levels, contributing to diabetes and excess fat storage. “Fun Fact:” Drinking just one 12-ounce can of soda every day for a year is equal to 55,000 calories, or 15 pounds a year (Source).
sourceAs if that’s not enough, soda drinkers are also more likely to have lower nutrient intakes of vitamins A and C, folate, magnesium, and calcium. In fact, sugar needs nutrients in order to be processed. However, since soda contains ZERO nutrients; micronutrient stores get depleted. “When these storehouses are depleted, metabolization of cholesterol and fatty acids is impeded, contributing to higher blood serum triglycerides and cholesterol, promoting obesity due to higher fatty acid storage around organs and in sub-cutaneous tissue folds.” (LeDuc, 2002).
Diet Soda
I am absolutely guilty of diet soda addiction. Over the past few years, I’ve worked to cut back tremendously. However, every now and then I need my fix. That’s not to say I condone drinking diet soda. Yes, it contains ZERO calories, but it still utilizes artificial sweeteners, mainly aspartame (Equal/Nutrasweet); which studies have shown may cause cancer and neurological problems such as dizziness and hallucinations. Source
Kool-Aid/Fruit Punch/Fruit Juice
It is a common misconception that juice needs to be an essential part of a child’s diet. It’s really not as healthy as people think. It is much healthier to encourage the consumption of WHOLE fruit, rather than to drink. Juicing makes younger children feel full quickly, decreasing the amount of food a child eats and lowering nutrient intake. In older kids, the excess calories from too much juice can lead to weight gain! Think about it: if you drink a 12 oz glass of OJ, that is about 180 calories or the equivalent of eating 2-3 oranges. Older kids will feel much fuller with one orange, while saving themselves added calories. If your child is overweight, it would be wise to avoid juice (fruit punch, kool-aid), all together.
WHAT YOU SHOULD DRINK?
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Water
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Unsweetened Tea
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100% Fruit or Vegetable Juice (in moderation): great for UNDERWEIGHT children to consume extra calories!
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Low-Fat Milk : It’s best to consume 2-4 servings of dairy products daily!
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Coffee (without all the extra creamers, sweeteners, etc)
It’s easy to see how quickly drinks can add up; contributing to extra weight gain and thus, negatively impacting your health! Even though all foods can be a part of a well rounded diet, beverages are separate entities that need careful consideration. Next time you reach for a soda, think about how that choice impacts your health!!
What kinds of beverages do you consume on a regular basis?
I forgot to include the URL for the beverage that has helped me get off of sugar! http://www.syfobeverages.com.
I switched from soda to Syfo seltzer and flavored sparkling water and lost weight. There is no sugar or artificial sweeteners and because of the carbonation, I feel like I’m drinking a beverage that goes great with pizza and other foods. I also use it as a mixer to cut back on the sugar in fruit juices. It really keeps me hydrated since I don’t like drinking plain water. The Syfo flavored sparkling water tastes sweet even though it contains no sugar and zero calories.
I just quit diet soda COLD TURKEY and am doing fabulously!! It’s pretty amazing, and I even drink Iced Tea now unsweetened. The more you cut sugar OUT of your life, the less you miss it, at least that is what I’ve found.
OMGoodness, I am trying to kick my fierce addiction to coke and I think this post may have done it for me. I am bookmarking this so I can read it in moments of weakness (which tend to come between 1 and 5 p.m. daily). Thanks!
I’d much rather EAT my calories.
I drink water the most …emerg c, coffee…protein drinks
Its amazing how quickly the calories and sugars can add up with beverages. I only drink water and coffee (with either skim milk or almond milk). <3!
I drink filtered water and herbal teas. My favourite is milk thistle.
All I drink is water, water, water and some almond milk thrown into my smoothies. I’m not a fan of any other beverages as they just don’t appeal to me and I don’t care for drinking loads of sugar.
I adore vintage ads – they take us back to a simplier, scarier time:) Love the posts!
I have a cup of coffee in the morning (or two), lots of water, skim milk and unsweetned almond milk. I cut out all sweetened sodas out of my diet 5 years ago, and I’ve been healthier and happier since!
Oh, I wish that ad were a farce, but I have a feeling that it’s real, isn’t it? =(
I drink water and unsweetened green tea 99% of the time, with the exception of about 1/2 cup of almond milk a day for my porridge. In the odd event that I’m craving a cola, I drink a few sips of the full-calorie kind, made with real cane sugar (no HFCS for me, thanks), since I’d rather chance a few grams of sugar than the scary artificial sweeteners. =)
I can’t completely cut the diet soda addiction either. I’ve cut back to only having them a couple times a week, but diet soda is in my life to stay! LOL.
I’m a total water addict… I also drink a lot of tea and a cup of coffee in the am. Pop makes my mouth taste gross if I decide to drink it (like once a year!)
I always cringe when I see little kids with soda!!!
Growing up there was never soda in our house and as an adult I have zero interest in it.
I drink mostly water, but in the summer I can’t get enough lemonade, which I have to be careful with as it’s packed with sugar as well.
Thanks for your email
I try to drink soda as little as possible, sometimes I indulge in a regular coke or Orangina. I have also tried to buy 100% fruit juices recently, because I have been reading a lot about juices and the amount of sugar they have in them.
I want to scream at that ad! Luckily it looks old, but sadly many parents still give their kids soda. ACK!
I definitely stick mostly to water. I have the occasional diet soda or glass of coffee or tea, but much prefer water. I feel dehydrated otherwise.
there is a scary amount of sugar in soda! yuck!! i drink as much water as i can…and wine and beer occasionally
I think my tooth cracked just from looking at this. I haven’t had a fully loaded Coke in years. I will on occasion have a Diet Coke. I am more of a coffee/tea gal, that’s for sure. Tea and coffee are acquired tastes but once you get use to that routine, going back to soda is almost impossible.
Water and tea (no sugar) are my most oftenly consumed beverages of choice. Diet coke may be an occasional afternoon thing for me- but I don’t even remember the last time I had one. I make sure that I really really want one before I get it because all the talk about artificial sweeteners makes me nervous…
And I love that sugar stacks website- really puts stuff in perspective, right?
How do you feel about milk substitutes like almond milk or soy milk?