When aiming for better health, it’s crucial to remember that beverages can significantly impact your overall calorie and sugar intake throughout the day. While drinks like protein shakes or fruit juices may appear to be healthy options, the reality can be quite different. Many popular beverages are surprisingly high in sugar, according to nutrition experts, including Stephani Johnson, D.C.N., R.N., a professor of clinical and preventive nutrition at Rutgers University.

Understanding the types of sugars in your drinks is key. Added sugars, such as cane sugar, brown sugar, and high fructose corn syrup, can sneak into your diet unnoticed. "Naturally occurring sugars found in fruits are generally okay, but even they can contribute to excessive sugar consumption if not moderated," explains Johnson.

The American Heart Association provides daily added sugar guidelines: men should limit their intake to 36 grams and women to 25 grams. For an average adult consuming 2,000 calories a day, that means at most 200 calories should come from added sugars—important to maintain overall health.

Here’s a detailed look at drinks you should avoid to help control your sugar intake and maintain overall health:

1. Fruit Juice

Despite its reputation as a healthy option, fruit juice can pack a sugar punch. Even 100% fruit juice can contain up to 37 grams of sugar per 8-ounce cup. Whole fruits provide fiber and less sugar, making them a better choice.

*Alternatives:* Whole fruits, seltzer with a splash of juice, or juice mixed with water.

2. Sweetened Iced Tea

A classic warm-weather beverage, sweetened iced tea can contain between 27-35 grams of added sugar in just 12 ounces. Opting for unsweetened teas or those flavored with fresh lemon can save you from unnecessary sugar intake.

*Alternatives:* Unsweetened green or black tea, or tea with lemon.

3. Sugary Coffee Drinks

Expect 12 to 60 grams of sugar in many popular coffee drinks, often enriched with flavored syrups and sweet creamers. Personalized versions made with whole or plant-based unsweetened milks can drastically cut down the sugar.

*Alternatives:* Coffee with unsweetened milk or natural plant-based sweeteners like stevia.

4. Soda

A can of soda can easily exceed daily sugar recommendations, with some super-sized portions reaching up to 160 grams! High fructose corn syrup found in many sodas is associated with numerous health issues.

*Alternatives:* Seltzer water with a splash of juice or stevia-sweetened sodas.

5. Sweetened Plant-Based Milks

Many nut and oat-based milks are marketed as healthy but can contain anywhere from 5 to 17 grams of sugar per serving and often lack protein compared to dairy options.

*Alternatives:* Unsweetened versions of plant-based milks or lactose-free dairy milk.

6. Pre-mixed Alcoholic Drinks

These drinks can be loaded with syrups and sweeteners, potentially containing 25-40 grams of sugar per serving, often exceeding that of a soda.

*Alternatives:* Choose sugar-free versions or mix your drinks using fresh fruits and sparkling water.

7. Pre-made Smoothies

While smoothies can be nutritious, many commercial options pack in hidden sugars from juices and syrups. A single bottle could contain 300 calories and 40 grams of sugar.

*Alternatives:* Make homemade smoothies using whole fruits and plain Greek yogurt for added nutrition without the excess sugar.

8. Pre-made Protein Drinks

Though many pre-made options are lower in sugar, preparing your protein shakes allows you to control the ingredients more effectively.

*Alternatives:* Homemade protein smoothies using protein powder, fruits, and greens.

9. Energy Drinks

Often rich in sugar and caffeine (up to 300 mg), energy drinks do little for your health and can lead to negative health effects when consumed too frequently.

*Alternatives:* Black coffee or energy drinks that utilize natural sweeteners.

10. Sports Drinks

Typically designed to replenish electrolytes during intense physical activity, they can contain significant sugar and sodium. For moderate workouts, plain water is perfectly sufficient.

*Alternatives:* Hydrating with water or using zero-sugar electrolyte packets.

Conclusion:

Staying aware of your drink choices can lead to better health outcomes. Opt for whole, natural foods and beverages whenever possible, and keep those sugar-laden drinks at bay. Your body will thank you!

For more personalized nutrition advice, consider discussing your beverage choices with a registered dietitian or nutrition expert.