Sugary drinks are the main sources of calories and added sugars in the American diet. These types of drinks are among the least healthy.
In addition to promoting weight gain, routine consumption of sugary drinks can increase the risk of type 2 diabetes, heart disease and other chronic diseases, according to the Centers for Disease Control and Prevention (CDC).
Sugary drinks are considered any liquid with added sugar or other sweeteners, from brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, sugar and sucrose.
5 drinks to avoid if you have diabetes
Sugary drinks increase the risk of developing diabetes by 26%
The Harvard Nutrition Source shares that people who drink sugary drinks regularly (1-2 cans a day or more) have a 26% higher risk of developing type 2 diabetes than people who rarely drink such drinks.
Sugary drinks quickly increase the level of sugar in the blood. The American Diabetes Association (ADA) recommends that people avoid drinking sugary beverages and switch to water whenever possible.
Drinks with more sugar
Sugar-sweetened beverages include regular sodas, fruit drinks, tonic sports drinks, energy drinks, sweetened waters, powdered sweetened beverages, and coffee and tea beverages with added sugars.
A 12-ounce can of regular soda has about 150 calories and 40 grams of sugar, a type of carbohydrate (carbohydrate). This is the same as 10 teaspoons of sugar.
Harvard points out that after water, sugar is the main ingredient in energy drinks. A typical energy drink can contain around 40 grams of sugar.
Sweetened or unsweetened fruit juices
Fruit juices are high in carbohydrates and sugar. This combination can affect your blood sugar level and increase your risk of weight gain.
Nutritionists prefer that you eat the whole fruit and limit soft drinks as they contain as much sugar (albeit from natural fruit sugars) and calories as soft drinks.
Flavored coffee and other beverages prepared in cafeterias
Coffee is a healthy drink when consumed in moderation and without sugar. However, there are several mixed drinks you can find at coffee shops like Starbucks that are high in sugar and more than triple the calories of a can of soda.
While a cup of plain coffee has less than 5 calories and no fat, a 16-ounce drink from Starbucks can exceed 500 calories and up to 74 g of sugar, equivalent to about 18 teaspoons of sugar.
A small serving of tonic water can have a similar amount of sugar as soda. Unless you opt for the diet versions. In 8 ounces of Canada Dry tonic water there are 35 g of sugar.