Are you trying to cut down on the amount of sugar you consume? If so, make sure to take a look at what you’re drinking. Soda, juice, sports drinks, energy drinks, and other beverages contain lots of sugar – and few nutrients that we need. Here are the amounts of sugar in some common sugary drinks, along with some alternatives that don’t contain sugar.
Soda
A 20-oz bottle of soda can contain up to 80 grams of sugar, which is equal to 20 teaspoons! This amount of sugar contains 328 calories. Although twenty ounces is considered more than one serving, it’s not too hard to end up drinking the whole bottle. And while all sodas contain sugar, fruity varieties like orange soda have even more than colas.
Try instead: Seltzer water. Seltzer water is just carbonated water, so you get the fizziness of soda with no added sugar. You can also find seltzer water with natural flavor added: try varieties like raspberry, coconut, pink grapefruit, and more.
Bottled Tea
Regular black or green tea doesn’t have any calories but beware of bottled tea. Some versions, like cranberry-flavored green tea, are mainly sugar and water and can have as many as 61 grams of sugar (244 calories) in a 20-oz bottle.
Try instead: Make your own tea at home. There are many types of black, green, and white tea, and they have lots of flavor with no sugar. You can drink them hot or cold for more variety.
Energy Drinks
A 16-oz can of energy drink can have up to 62 grams of sugar (248 calories). It’s not worth consuming this much sugar to get an energy boost – there are better options that don’t contain sugar.
Try instead: Coffee and tea are good options for caffeinated beverages with no sugar. If you’re feeling a little low on energy, you may also be dehydrated, so water could be all you need! Water is a great choice for staying hydrated. If you need more variety, you can add a slice of lemon, lime, or other fruit for some extra flavor.
Fancy Coffee Drinks
Coffee drinks seem like they should be healthy, but all the added syrups and whipped cream can add lots of sugar and calories. One 20-oz peppermint chocolate espresso drink at a popular coffee shop has 95 grams of sugar (380 calories) plus lots of fat.
Try instead: Regular coffee. Or, if you want a sweeter coffee treat, have yours made with sugar-free syrup and fat-free milk (and no whipped cream).
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator