Hidden sugar lurks in various aspects of our daily lives, with beverages being one of the most prevalent sources. Unlike solid foods like donuts or cake, consuming sugary drinks like coffee loaded with cream and sugar doesn’t trigger the sensation of fullness. Additionally, we often overlook the calorie content of beverages, including alcohol and coffee-based drinks, compared to solid foods. Therefore, it’s unsurprising that sugary beverages such as soda, tonic, sweet teas, and sports and energy drinks constitute the primary source of added sugar and calories in the United States.

Hidden Calories in Everyday Drinks

Many individuals underestimate the sugar content in beverages like iced tea or flavoured lattes, often unaware of the significant calorie intake they entail. Surprisingly, the calorie content in coffee drinks can surpass that of soda. Studies reveal that half of the U.S. population consumes sugary beverages on a daily basis. Alarmingly, 25 percent obtain at least 200 calories from such drinks, while 5 percent consume a staggering 567 calories per day from them. Considering dietary guidelines recommend limiting sugar intake to a maximum of 10 percent of total calories, the consumption of high-calorie drinks far exceeds these recommendations.

Despite their calorie density, these beverages offer no nutritional value, constituting what’s commonly termed as “empty calories” that contribute to weight gain. To illustrate, incorporating just one cola or similar high-calorie drink into your daily diet, resulting in an extra 150 soda calories per day, could lead to a weight gain of approximately five pounds in a year. Moreover, aside from promoting weight gain, consuming sugar-laden beverages elevates the risk of developing type 2 diabetes, heart disease, and other chronic conditions, thereby heightening the risk of premature mortality.

Everyday beverages with hidden calories

Here’s a rundown of some of the most popular high-calorie drinks:

1. Sweetened carbonated drinks (sodas) and mineral water

2. Fruit juice

3. Coffee with added sugar and syrups

4. Specialty coffee drinks

5. Chocolate and other flavoured milks

6. Sports drinks

7. Commercially produced smoothies

8. Alcoholic drinks, especially pre-mixed drinks

It’s worth noting that the sugar content varies among these beverages. For instance, alcoholic drinks that aren’t sweetened with added sugar, such as red wine, unflavored vodkas, and light beer, typically contain fewer calories than sweetened alcoholic beverages. Additionally, fruit and vegetable juices without added sugar—those made from 100 percent fruit or vegetable juice—are generally acceptable to consume in moderation.

Healthy alternatives to soda and other high calorie drinks

Absolutely, water reigns supreme as the optimal choice for hydration—it’s refreshing, beneficial for health, and contains zero calories. Nonetheless, not everyone finds plain water appealing. Here are some alternative beverages to consider:

1. Sparkling water, whether plain or flavoured

2. Plain tea or coffee, whether served hot or iced

3. Water infused with slices of lemon, lime, orange, or fresh herbs for added flavor

4. Kombucha or fermented tea (be mindful of the sugar content)

5. Freshly squeezed orange juice

6. Juices made from vegetables like carrots, kale, and beets

7. Coconut water

These alternatives offer variety while still providing hydration and, in some cases, additional nutritional benefits.