A frappuccino, milk shake, caramel latte or smoothie can have between 550 and 1000 calories, with amounts of sugar and fat that easily add up to more than an adult should consume in an entire day. This is a fact that we must all consider, not only when we are trying to lose weight but when we want to maintain the results we have worked so hard for.
Juices and smoothies are very popular nowadays, mostly because they give us a chance to get plenty of nutrition in a quick, practical and tasty way, but we must be very careful about the type we chose. A juice or a smoothie that contains too much fruit is going to become a glycemic bomb and that is precisely what we want to avoid.
A food or beverage with a high sugar content (even if it’s natural) raises blood sugar levels almost immediately, which in turn causes the pancreas to produce insulin to decrease the level. This process ends up storing excess sugar as fat in our body. The physiological cycle that contributes to weight gain is triggered and it is difficult to break. Sugar has many harmful effects on our body and it can be highly addictive for many people.
Cutting down on sugary beverages is essential in any weight loss process. Often people are not aware of the amount of sugar and calories they drink, here are some examples:
Blended coffees
Coffee, hot or cold, with flavored creams, syrups or topped with whipped cream can quickly turn coffee into dessert and can contribute anywhere from 500 to 600 calories.
Soft drinks
It is widely accepted now that soft drinks are one of the most important vehicles by which sugar enters our bodies and our lives! Regular consumption of soft drinks can contribute to the development of diabetes and obesity and it is directly linked to an increase in body fat, which has been proved through a multitude of studies.
Energy drinks
Energy drinks, as well as sports drinks, have grown very popular. It is very important for people, especially the young, to seriously reconsider consuming the former because they have been linked to serious illnesses and even fatalities. But the simple fact that both can provide more sugar than soft drinks is reason enough to stop having them.
Commercial smoothies
Many of these drinks are made with ingredients high in sugar, making them basically a milkshake that can easily surpass 450 calories.
Alcoholic beverages
Sometimes when we are at a party, a bar or on vacation we forget that alcoholic beverages are loaded with sugar. A simple piña colada can pack up to 700 calories. Beer, wine and mixed drinks also contribute a significant amount of calories, and things like bloody marys can also deliver high levels of sodium.
What should we do? Start making homemade lemonade, iced tea or cucumber water, so you can control the amount of sugar they have, or sweeten them with stevia; use the same judgement when fixing your coffee, and if you’re craving an iced coffee take it over ice and add your own sugar or stevia and low fat or almond milk. Choosing soda water with lemon or lime is always sensible and when you want to have an alcoholic drink avoid prepared ones and opt for fine spirits mixed with water or plain soda, also watch the amount of wine and beer you have.
At LIMARP we worry about the current trends that have people drinking an excessive amount of highly sweetened beverages, because we see the effect they have on our patients every day. Make the decision today to cut back; you will start seeing results soon!
If this information has been useful to you don’t hesitate to call us for more support; our team is at your service and we can help. For a free evaluation please call LIMARP International Center of Excellence for Obesity at 664) 686 2542 or fill out a contact form at LIMARP.