Sugar-sweetened beverages do not help you feel full, even though their sugar content makes them high in calories.
Sugar-sweetened beverages : Not every day!
Did you know ?
- 1 out of 5 children drink sugar-sweetened beverages every day.
- 1 out of 4 adolescents drink sugar-sweetened beverages every day.
- On average, teenagers between the ages of 14 and 18 drink ½ liter of sugar-sweetened beverages per day and teenage girls drink 1/3 liter of sugar-sweetened beverages per day.
Sugar should be consumed in moderation. This is especially true for its liquid form. In fact, sugar-sweetened beverages :
Do not satisfy hunger
Contribute to tooth decay
Sugar-sweetened beverages comes in contact with all teeth, including hard-to-reach areas, increasing the risk of tooth decay.
Overwhelm the body
The sudden input of a large amount of sugar overwhelms the body, increasing the risk of health problems such as obesity and diabetes.
Many covers, same book : liquid sugar
They say you shouldn’t judge a book by its cover. This is particularly true for sugar-sweetened beverages!
Liquid sugar comes in many guises to appeal to all tastes and palates. Some of these beverages even pass for health products.
Vitamin water, iced tea, soda, cola, energy drinks, sports drinks, fruit beverages, punch, lemonade and cocktails are all liquid candy.
- A can of soft drink e contains about 10 teaspoons of sugar.
- A bottle of vitamin water contains up to 8 teaspoons of sugar.
- A can of energy drink contain up to 16 teaspoons of sugar.
Other alternatives ?
Making more room for water and leaving as little room as possible for drinks with added sugar (fruit punches or cocktails, iced teas, soft drinks, flavoured dairy drinks, slush drinks, etc.) and juices is a winning strategy.
So-called “diet” drinks
“Diet” drinks are not a healthy alternative and should not be consumed every day.
However low in calories, these are not necessarily healthy options. Here’s why:
- their acidity contributes to dental erosion;
- their sweetness maintains desire to consume sweet foods;
- children and consumers of large quantities of these products are at risk of exceeding the maximum daily dose set by Health Canada for the various artificial sweeteners on the market.
Milk, dairy beverages and slighlty sweetened yogurt drinks
Milk, soy beverages and slighty sweetened yogurt drinks can be consumed on a daily basis. Beware of their flavoured versions (e.g. chocolate milk or beverage),which are sometimes very high in sugar. They should not be drunk every day.
- in a blender, add a few small fruits or some cocoa to milk or plain yogurt and, if needed, a little sugar
- when you choose milk or a sweet flavoured milk beverage, serve a smaller size and dilute it with plain milk.
Unlike “fake” juice (e.g., beverages, cocktails, punches), pure fruit juice has a certain nutritional value and provides the body with vitamins and minerals. Fruit juice should not be consumed every day.
One serving of fruit juice corresponds to 1/2 cup (125 ml). The Canadian Pediatric Society recommends limiting pure fruit juices to a maximum of 120 ml per day for children.
As they are high in natural sugars and calories, it is best to drink them in moderation and in small servings.
High in vitamins and minerals and lower in sugar than fruit juice, vegetable or tomato juice is generally a good option if you are looking to vary what you drink. Low salted vegetable juice and broth can be consumed on a daily basis.
- Opt for versions with the least salt or in small formats.
- You can also make them yourself at home with your favourite vegetables.
- Served in a cup, broth can be an excellent accompaniment to meals, in addition to warming you up.
Beware : some commercial vegetable juices are sweetened by adding fruit juice and contain more free sugars.