Think twice before going to the liquor store or ordering at a coffee shop or restaurant.
You may need to be wary of additives and sugars that may be lurking in your favorite drinks.
Many nutritionists have weighed in on which drinks you should avoid if your health is your top priority.
Keep reading for key nutrition and health-focused insights on many of today’s popular drinks.
Energy drinks and pre-workout drinks
Kylie Ivanir, a New York-based registered dietitian with a private practice called Within Nutrition, says pre-workout and energy drinks contain too much caffeine and stimulants, which can “raise blood pressure.” , stress, and sleep disturbances.
“Other side effects of excess stimulants before a workout or in energy drinks include headaches and nausea,” she told FOX News Digital.
“Pre-workout and energy drinks also contain artificial sweeteners and flavors that can disrupt gut health and brain health,” she says.
“The supplement industry is also notoriously unregulated, leading to contamination with toxins and banned substances that are harmful to our health.”
Ivanir recommended opting for coffee or matcha before a workout or in place of an energy drink.
sweet alcoholic cocktails
Ivanir said the combination of alcohol and fructose syrup sometimes included in cocktails is not good for the liver, which is the body that processes those liquids.
“This impairs the liver’s ability to filter toxins and prevents the conversion of fructose to glucose,” Ivanir says.
“As a result, we don’t detox as well and end up storing excess fructose as fat. This can cause a rise in triglycerides, harmful blood lipids, and can lead to fatty liver disease. This is one of the causes.”
Experts say soda is unhealthy because of the added sugar.
“We recommend opting for sparkling or sparkling water instead, and adding lime, lemon, or orange juice for flavor,” says Roberts, RD, Comprehensive Plant-Based Dietitian, CT said Amy Golin, owner of Master the Media in Stamford.
Gorin said: According to USDA Dietary Guidelines for Americans 2020-2025 — People over the age of 2 should limit their intake of added sugars to less than 10% of their total daily calorie consumption.
“For example, if you’re eating 2,000 calories a day, this means you’ll only be consuming less than 200 calories from added sugar, or about 12 teaspoons,” she says.
“A 12-ounce can of Coke contains about 10 teaspoons of sugar.”
Jinan Vanna, a registered dietitian and professor of nutrition at the University of Hawaii, says not only does iced tea have added sugar, but bottled and commercial black tea also has the same amount of sugar as soda. He said it was possible.
Citing a 2010 meta-analysis on sugary drinks and type 2 diabetes, he said, “High consumption of sugary drinks such as iced tea has been shown to be associated with the development of metabolic syndrome and type 2 diabetes. “
A drink sweetened with agave nectar
Agave syrup is made from the sap of the agave plant and is gaining popularity as an alternative to traditional sweeteners (like sugar and honey), according to a chemical analysis and nutritional profile of agave syrup published in the National Library of Medicine. .
But “agave is almost high fructose corn syrup with a glorified label,” Ivanir says.
“Agave nectar can contain 55% to 90% fructose, which is higher than the amount of fructose found in high fructose corn syrup,” she also said.
As Ivanir pointed out, most agave nectar sold in supermarkets contains about 80% to 90% fructose.
“The problem with consuming large amounts of fructose is that your body has to convert it into glucose in your liver, but if you consume too much fructose, it gets stored as fat. Specifically, belly fat. ” she said.
“Excess fructose is also quite detrimental to the gut. Gut bacteria don’t like large amounts of fructose. For people with sensitive guts, this can cause bloating, diarrhea, and discomfort. It leads to an increase in (bad cholesterol) and reduces insulin sensitivity.”
For those who are wondering, “Does fruit contain a lot of fructose?” “Some fruits have it, but if fructose is in its natural form wrapped in fiber, it’s not harmful. So there’s no need to avoid fruit,” Ivanir said.
Experts say juices with additives sometimes have the word “cocktail” on their labels.
“This is a keyword to look out for in grocery stores. The word ‘cocktail’ refers to adding sugar to a juice and mixing it,” Golin said.
“Added sugar is unnecessary and adds extra calories to your day. But unsurprisingly, sugary drinks are the largest source of sugar in Americans’ diets, according to the CDC. There is.”
She said, “Please buy 100% fruit juice instead.”
drinks with artificial sweeteners
As Ivanir pointed out, studies have shown that artificial sugars like aspartame and sucralose “disrupt the microbiome and impair gut health,” she said.
“This is detrimental to our overall health because the gut plays a critical role in many of our body’s systems, including immune health, hormone recycling, serotonin production, and nutrient absorption,” Ivanir says. added.
“Stevia and monk fruit sweetened beverages are a great, gut-friendly alternative to sugar.”
She suggested adding herbs and fresh fruit, such as mint or basil, to the water to jazz up the drink.
Apparently, consuming Frappuccino is not worth it for your health.
“Frappuccinos and other sweet coffee drinks contain what I call ‘sweet fats,’ a combination of sugars. [from the syrups and flavors] and saturated fat [from the cream]. This combination of sugar and fat gives the drink a creamy taste, but increases insulin (the fat storage hormone), causing excess fat to accumulate,” Ivanir said.
“These ‘sweet fats’ hijack our brain circuits and make us want more and more.”
They also increase insulin, leading to insulin resistance and elevated lipid levels, and ultimately metabolic syndrome, Ivanir added.
“In some stores, this drink may contain more sugar than a can of Coke, such as the caramel latte offered in some stores,” Vanna says.
“Sweetened coffee drinks have been identified as a dietary item that significantly contributes to added sugar intake,” she added.
She pointed to a report published in the National Library of Medicine titled “Sugar-sweetened Beverage Consumption in Adults.”