Choosing the right beverage can be challenging and at times, confusing. There are so many options, it is hard to decide which one is best for you. Some beverages contain high amounts of sugar and calories. Some juices can be high in sugar as well, making it hard to determine how to add flavor to your drinks without increasing calorie consumption. Figuring out a way to not deprive yourself of the drinks you want while staying healthy is tricky, which is why we are here to help guide you through these tough decisions!
Why Soda might not be the Best Option
Soda and other sweetened beverages like ice tea and lemonade are high in both calories and sugar, but contains little-to-no nutritional value. Therefore, they are considered “empty calorie” foods. So why should you care if it’s high in sugar? A high intake of sugar has been associated with many health concerns such as obesity, diabetes, cardiovascular disease, and other heart-related diseases. According to a study done by Harvard T.H Chan, people who drink soda regularly have a 26% increased risk of getting diabetes. Sugar has also been shown to cause cavities and tooth decay. Decreasing your sugar intake will benefit you greatly in terms of your health and longevity.
Alternatives:
Make it fruity!
Drinking water can be boring, but there are plenty of ways to spice things up! You may have heard the idea of lemon in water, but that is not the only food that can be added. Try adding in some fruit like blueberries, oranges, watermelon, limes, pineapples, or even fresh herbs like mint or basil. Fruit contains natural sugar, so it is a great way to add some sweetness to your beverage without the harmful added sugar.
Mix it up:
You can also try adding a splash of your favorite sweetened beverages to water. This is one way to enjoy a little flavor while also cutting back on the sugar.
Be wary of juices:
In Campus Dining locations, you are offered 100% real concentrate juice. This means that there is no added sugar to the beverage. By drinking 100% juices, you can gain many essential nutrients from the fruit sources. Juices that contain all natural sugar and no added sugar will be labeled as 100% Juice. On the label of juice, look for words like; corn syrup, high fructose corn syrup, dextrose and malt.
Don’t forget your milk!
Milk is a great source of calcium, which will help with bone health. Milk contains natural sugars that are good for the body and contains 8 g of protein per serving. Drinking milk is a great idea for people even wanting to lose weight and should not be forgotten. For students staying away from dairy, there are plenty of alternatives that can be considered. Almond milk and soy milk contain no dairy but are great sources of calcium and protein.
Sources: http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/soft-drinks-and-disease/
Photos adapted from:
https://www.flickr.com/photos/ainet/
https://www.flickr.com/photos/robynlou8/