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    Why Are Sugar Sweetened Beverages Bad For Me?

    sugar sweetened beverages

    Sugar-sweetened beverages (SSB) are thought to play a large role in weight gain when consumed on a frequent basis. If you’re a big SSB drinker and are intimidated by recommendations to decrease your intake each day, don’t you worry your little heart! I’m here to help you out! In this blog post, I give you great recipes so you can reap the biggest bang for your buck (minus the confusion, time, and effort)!

    sugar sweetened beverages

    What Are Sugar Sweetened Beverages?

    Sugar sweetened beverages include soda, lemonade, fruit drinks, energy drinks, vitamin waters, and alcohol.

    You may be wondering; “Are sugar sweetened beverages bad for me?”

    My answer to this question is two-fold.

    1. How much are you drinking / day?
    2. What kinds of beverage are you drinking?

    Let’s tackle these two bullet points.


    healthy habit workbook

    Ready to create a habit out of reducing your SSB intake?


    sugar sweetened beverages

    How Many Sugar Sweetened Beverages Should I Drink A Day?

    Did you know that by reducing your intake of sugar-sweetened beverages (SSB) by just ONE less beverage a day, you can potentially lose 1.43 lbs by 8 months?

    That’s right- by literally doing nothing else other than making 1 drink swap per day, you could lose weight!

    Imagine what your weight loss potential could be by reducing even MORE! Not to mention the addition of added exercise into the mix each day!

    Are Sugar Drinks Bad For Me?

    Not all SSBs are healthy. Let’s get into the weeds of what kinds of SSB you’re drinking. Listed below are the ingredient lists from the most common sugar sweetened beverages.

    (Bold = “avoid”)

    Vitamin Water

    Ingredients: Reverse osmosis water, crystalline fructose, less than 1% of: cane sugar, vitamins C, B5, B6, B12 (ascorbic acid, calcium pantothenate, pyridoxine hydrochloride, cyanocobalamin), electrolytes (calcium and magnesium lactate and potassium phosphate), taurine, citric acid, vegetable juices (for color), natural flavors, zinc gluconate, chromium polynicotinate. GMO product.

    [Vitamin Water ZERO: + erythritol, gum acacia, glycerol ester of rosin, natural flavors]

    1 bottle = 100 calories, 27g of sugar (6 tsp)

    Red Bull

    Ingredients: Carbonated Water, Sucrose, Glucose, Citric Acid, Taurine, Sodium Bicarbonate, Magnesium Carbonate, Caffeine, Niacinamide, Calcium Pantothenate, Pyridoxine HCI, Vitamin B12, Natural and Artificial Flavors, Colors

    [Sugar Free: + artificial sweeteners aspartame, acesulfame K, and sucrolose]

    1 can (20 oz) = 110 calories, 26g sugar (6 tsp)

    Coca Cola:

    Ingredients: Carbonated water, high fructose corn syrup, caramel color, phosphoric acid, natural flavors, caffeine. GMO (genetically engineered) product.

    1 can = 140 calories, 39g sugar (9 tsp)

    sugar sweetened beverages

    Odwalla Fruit Smoothie:

    Ingredients: Apple juice from concentrate, peach and mango purées from concentrate, banana purée, less than 1% of: spirulina, natural flavors, lemon juice from concentrate, vitamins C and E (ascorbic acid, D-alpha tocopherol acetate), kale, wheat grass, barley grass, Jerusalem artichoke, Nova Scotia dulse, pectin and gellan gum

    1 bottle = 230 calories, 50g of sugar (12 tsp)

    sugar sweetened beverages

    Minute Maid Lemonade:

    Ingredients: Pure filtered water, high fructose corn syrup, lemon juice from concentrate, less than 0.5% of: natural flavors, citric acid (provides tartness), modified cornstarch, glycerol ester of rosin, sodium benzoate and potassium sorbate and calcium disodium EDTA (to protect taste), yellow #5.

    1 bottle = 260 calories, 67g of sugar (16 tsp)

    sugar sweetened beverages

    I’m not so sure about you, but I can’t even imagine eating 16 teaspoons of sugar in one sitting. But somehow, when it is disguised in our drinks, we give ourselves permission to guzzle it down!


    healthy habit workbook

    Ready to create a habit out of reducing your SSB intake?


    How To Cut Back on Sugar Sweetened Beverages

    The best bang for your buck, when cutting back on SSB, is to prioritize water. There are so many health benefits to drinking water! (Catch my earlier blog post on 6 Fresh New Ways To Drink More Water Each Day)

    I know that drinking water isn’t quite as sexy as drinking a can of coke… so let’s spruce it up and give water some sass!

    Pick one of these fun ways to try drinking one less SSB a day:

    Drink Spindrift

    sugar sweetened beverage
    • I love the grapefruit flavor with breakfast, and my husband is a huge fan of the orange mango flavor!
    • These sparkling waters are unsweetened, have no added sugar, are gluten-free, non-GMO, Kosher, and are never from concentrate
    • Lightly carbonated, slightly pulpy, and with a fuller flavor than regular sparkling, carbonated water, and seltzer waters
    • When you empty the can, you can actually see the REAL fruit juice coming out!
    • Made with real squeezed fruit from family farms (my favorite part!!)
    • NO “natural flavors” or “artificial flavors”

    Get Creative With Water Infusion Recipes!

    sugar sweetened beverages

    Put Your Water On Display!

    By having your water with you regardless of where you go, you’ll be more likely to sip and stay hydrated.

    Better yet, why not invest in a fun water dispenser, throw in some citrus slices, a bunch of ice, and serve yourself water in your kitchen (“spa style”) throughout the day!

    I set mine up in the corner nook of my kitchen counter and loved the fresh citrus infused flavors from using lemon and orange slices:

    sugar sweetened beverages

    In Conclusion

    Regular consumption of sugar-sweetened beverages is a major contributor to weight gain and your risk of developing Obesity. By starting with just ONE swap of a SSB to water, you can lose weight and improve your health! Experiment with seltzer water, try fun fruit-infused water recipes, and invest in a large water dispenser to keep yourself sipping H20 throughout the day.


    healthy habit workbook

    Ready to create a habit out of reducing your SSB intake?


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