Swaps for Sweetened Drinks
Based on the World Health Organization guidelines, we should limit our sugar intake to no more than 6-12 teaspoons per day *. A lot of the sugar comes from sugar sweetened beverages, and these have been linked to chronic disease like diabetes and heart disease. While it is okay to have these sweet beverages sometimes, if you are looking to reduce your sugar, looking at the sugar in your drinks is a great place to start. Let’s see how many teaspoons are in some popular drinks!
250 ml Energy Drink- 27g = 7 teaspoons sugar
500 ml Iced Tea – 43g = 11 teaspoons sugar
828 ml Gatorade – 48g = 12 teaspoons sugar
375 ml Slushy – 42g = 11 teaspoons sugar
237 ml Coca Cola – 26g = 7 teaspoon sugar
Large Original Iced Capp – 52g = 13 teaspoons sugar
Making water or milk our main drink of choice is a healthy way to stay hydrated without all the added sugar.
Check out some ideas below for other low to no sugar swaps:
Order an iced coffee or iced latte with milk and opt for less or no sugar or flavouring added. Milk provides sweetness on its own with the added benefit of protein, calcium, and vitamin D.
Water flavoured with fruits or herbs. Slice up some lemon, lime, berries, cucumber and/or mint and add to a water bottle or pitcher. Add still or sparkling water and enjoy!
Brew your favourite black, green or herbal tea and chill in the fridge for 2 hours or overnight. Can be sweetened with your preferred non-sugar sweetener. If you choose to add sugar, honey or maple syrup stick to 1-2 teaspoons per serving.
Store bought pop, lemonade or iced tea with no added sugar, these products are often labelled as “diet.”
Soda or sparkling water- adding bubbles makes everything more fun, most soda and sparkling water brands offer a variety of flavours with no added sugar
Homemade slushy- blend 1 cup of ice, ¼ cup water and 5-8 drops of water enhancer (like MiO) or crystal light powder, blend and enjoy.
*Based on 5-10% of total energy intake on a 2000 kcal diet
For more information:
Heart and Stroke- Reduce sugar
Canada’s Food Guide- Sugary Drinks
Canada’s Food Guide- Make water your drink of choice
*The above links are to external websites.