Meeting demands on dietary sugary drinks, sugar intake concerns Stack pack cartons of Fanta Zero sugar soft drink on display in UK supermarket.
A supermarket shelf with Coca-Cola bottles. Woman shopping in the soft drinks section in supermarket. Concept image for too much sugar in s Green plastic glass with straw full of sugar and sugar cubes isolated on white background. Ice made from strawberries for summer drinks with copy space on brown stone background.
Cans of soft drinks piled high in a supermarket. Demonstration against New York Mayor Michael Bloomberg's plan to regulate the size of soft drinks sold in the city. Single use plastic bottle of Asda Orange and Mango squash with no added sugar cutout and isolated on a white background. Concept image for too much sugar in sodas, juices, beverages, soft Green plastic glass with straw full of sugar and sugar cubes.
Classic Coke Food label decoder shows high sugar level and is impacted by the new Sugar tax introduced in the UK. General view of soft drinks on supermarket shelving in London after a report from the food and farming charity Sustain said that sugary drinks should be subject to a new tax that could add 20p per litre to their price, with the proceeds going towards child health. Levine A distributor prepares a delivery of soft drinks and other beverages in New York on Wednesday, July 27, Many identical soft drinks in a row on a table.
Concept image for too much sugar in sodas Closeup of green plastic glass with straw full of sugar and sugar cubes. Refreshing summer drink raspberry with rosemary and ice. Glasses with cold and healthy beverage on a wooden kitchen table. Vending machine in a Premier Inn hotel, selling bottles of Pepsi and other soft drinks. Classic Coke cans by Coca Cola isolated on white background. Vending machines in the Portland, Oregon V.
Concept image for too much sugar in sodas Green plastic glass with straw full of sugar and sugar cubes on black background. UK Fanta:bottles of Sugar free Fanta on supermarket shelf. Department of Health and Human Services DHHS reports that the average American consumes roughly 17 teaspoons of added sugar every day, a substantial amount of which comes from soda consumption. Learn more about how much sugar is in soda and other popular drinks, the health risks associated with consuming too much, plus tips to cut back on your intake.
The amount of added sugar you can safely consume varies based on your biological sex, age, and weight. Added sugar is often hiding in single servings of sodas and other sweetened drinks, meeting and sometimes exceeding the recommended daily intake for Americans. Most of the calories in these beverages are " empty ," meaning they provide little to no nutritional value.
Even the potential benefits of certain drinks—such as the vitamins in fruit juice or the urinary tract health benefits of cranberry juice—are minimized by their excessively high sugar content.
The table below illustrates how much sugar is found in a ounce serving of common beverages, which may be smaller than many people consume. Sugar is a nuanced ingredient and not all types of sugar are inherently unhealthy. There are two different types of sugar:. The American Academy of Nutrition and Dietetics states that naturally occurring sugars like fructose and glucose found in fruit, dairy, and certain vegetables offer beneficial, energy-boosting carbohydrates.
However, the organization adds that the body interprets naturally occurring sugars and added sugars as the same, which can cause weight gain. Most added sugars and nonnutritive sugars, or "high-intensity sweeteners" contain no nutritional benefits and pose a number of health risks. Added sugars are associated with obesity, type 2 diabetes or prediabetes, inflammation, and cardiovascular disease. The American Heart Association AHA recommends that women consume no more than 6 teaspoons of added sugar per day approx.
The AHA also advises that children ages 2—18 should have less than 6 teaspoons per day. For context, a healthy diet consisting of 2, calories a day for weight management would allow up to calories of added sugars per day, according to current USDA guidelines. These recommendations don't apply to sugars that naturally occur in foods, including fructose in fruits.
Added sugars come in many different forms, so it's important to know how to identify them. From high-fructose corn syrup to dextrose, fructose, and sucrose, be sure to read the Nutrition Facts labels carefully and look for the names of hidden added sugars. There are 4 calories in 1 gram of sugar. Diet soft drinks usually contain artificial sweeteners such as aspartame and contain zero calories.
However, diet sodas are made from chemicals that have no nutritional value. Diet sodas are a lower-calorie option than regular sodas, but drinking diet soda in excess is not a healthy option either. Like all sodas, they should only be consumed in moderation. Drinking the occasional sugary soda won't likely pose a major problem to your health so long as you're maintaining a healthy, balanced diet. But if you're frequently opting for soda or other sugar-loaded drinks, the effects can be serious.
For instance, a study found a link between soft drinks containing both sugar and artificial sweeteners and higher mortality rates. By filling your glass with ice, you'll pour less soda into your glass and therefore, consume less sugar per serving overall. The key will be to save the rest of that can or bottle for another day. If you've been drinking supersize servings of soda or other sugary beverages on a regular basis, it might be difficult to give it up cold turkey. Ideally, you'll want to cut back to no more than 8 to 12 ounces per day, and eventually, none at all.
Look for sports drinks that contain little to no added sugars. If it's the electrolytes you're after, opt for brands of bottled unflavored water that are infused with electrolytes, which are likely to be free of sugar.
Just remember to read the nutrition labels carefully. Juices are naturally sweet on their own without the added sugars. You simply won't get the nutrition benefits from a juice that's loaded with sugar.
Of course, plain water is the best choice for a beverage. Drinking enough water not only helps you stay hydrated but keeps your body functioning optimally, too. And if you're trying to lose weight, drinking plenty of water is an excellent part of a weight loss plan. If you love carbonation and want to keep some bubbles in your life, flavored sparkling waters are a great choice. Again, read the nutrition labels closely to make sure you're not swapping out one sugary beverage for another.
Better yet, go for plain sparkling water and add your own fruits and natural juices at home. Get nutrition tips and advice to make healthy eating easier. The Coca-Cola Company. How Much Sugar is in Coca-Cola? Office of Disease Prevention and Health Promotion. Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk.
Department of Agriculture. Agricultural Research Service. FoodData Central. Gordon B. Academy of Nutrition and Dietetics. Eat Right. The Scoop on Added Sugars. Updated February Fitch C, Keim KS.
0コメント