Researchers now know that by your beverage patterns alone, they can tell you if you’re at risk for becoming overweight or obese in the future.
Too many liquid calories are linked to overweight an obesity, type II diabetes, lipid disorders and much more. In fact, liquid calories may inherently be much more damaging to our bodies than the same extra calories coming from solids, because liquids deliver their sugar and nutrients to the bloodstream more quickly than solids.
If your beverage is 100% sugar, it will cause blood sugar levels to spike as well as insulin. Do this too much and you’ll quickly damage your health.
In a recent beverage study, nearly two-thirds of adults drink beverages with added sugar on a daily basis. Adults reported drinking, on average, 28 ounces a day 0r nearly 300 calories from liquids. Sodas were the main calorie culprits, accounting for 60 percent of the respondents’ beverage calories.
Decades ago, beverages only provided 2-4%of total calories and today it’s about 20% of all of our calories. Looking back a decade, adults are now drinking an extra 46 calories a day, which could equal nearly five pounds in a year. For adults aged 20 to 44 years old, calories from beverages added up to 289 calories up from 203 calories a decade earlier.
Better Beverage Choices?
Hydrate with water, seltzer before any other beverages
If you drink diet sodas or other diet beverages, limit them as they drive your desire for additional sweets
Enjoy calorie-free coffee and tea as they’re antioxidant-packed and provide beneficial antioxidants
Avoid soda and similar beverages that provide no nutritional benefits other than sugar calories;
When you drink beverages, make sure that they’re nutrient-rich like skim milk or 100% fruit juice;
If you drink alcohol, limit it to no more than a few drinks per week; and
Think before you drink!
Thirsty for Sugar?
In the typical US diet, here’s how calories from liquid beverages stack up
• Soda and sugary drinks: 203 calories
• Alcohol: 99 calories
• Milk: 84 calories
• 100% fruit juice: 32 calories
• Coffee/tea: 11 calories
–Julie Upton, MS, RD