Have you ever heard of sugar-sweetened beverages, or SSBs? They’re everywhere – sodas, sports drinks, sweetened teas, even some juices. So what’s the big deal? Well, studies have found the added sugar in SSBs:
- Can result in becoming overweight or obese
- Can lead to developing type 2 diabetes
- Can create dental cavities
It’s important to note that it is the added sugars in sugar-sweetened beverages that cause concern. Drinks with a lot of added sugars are loaded with “empty” calories, meaning they have little to no nutrient value. Before purchasing and drinking beverages, check out the nutrient content on the nutrition facts labels to see just how much sugar is added to your favorite drink.
Look at how just one regular 12 oz can of soda can have 39 grams of sugar or more. This is nearly 10 teaspoons or 1/4 cup. Most regular sodas have a similar amount of sugar.
The new labels point out just how much sugar is added sugar. But some packages may not have the new labels yet, so how do we know which sugars are added?
- Corn syrup, and high-fructose corn syrup
- Honey
- Dextrose
- Sucrose
39 grams of added sugar = 156 empty calories
Recommendation on added sugars: less than 10% of total calories
This means that if your body needs 2,000 calories a day, fewer than 200 of those should be from added sugar. Just ONE 12 oz can of regular soda takes up most of that! This leaves little room for any other treats that contain added sugars.
Children between 2 and 8 years old need an average of 1,400 calories per day, so added sugars should contribute no more than 140 calories. ONE 12 oz can of regular soda is too much!
Look at this list of other names added sugar might be hiding under.
Limiting sugar-sweetened beverages doesn’t have to mean a loss of flavor. Low-fat or fat-free milk and 100% real fruit juice are also better options that quench your thirst and provide nutrient benefits. Even real fruit juices should be limited. Water is always the best option, and there are ways to flavor your fluids so you can enjoy hydrating.
How will you replace your SSBs?
This post was originally written by Olubanke Agunloye and edited by Tyler Beale before publication.
