We often believe that eating healthy foods is the priority when reducing weight, but what do we know about beverages and drinks? Unknowingly, the average person may be consuming a huge amount of calories in the drinks they choose. The fact that you drink these calories as opposed to eating (chewing) them may cause people to dismiss them altogether, turning them into “forgotten calories”. The main culprits are:
- Soft drinks
- Sweetened juice drinks and “juice cocktails”
- Sugary coffee-based beverages
- Energy drinks
- Sports drinks
- Alcoholic beverages
In Mexico, and probably in many other countries, many families spend up to 7% of their food budget on soft drinks, an amount similar to what they spend on beef. The harsh reality is that a 500 milliliter serving of pop soda contains 220 calories, has no nutrients whatsoever, and contains 60 grams or 13 teaspoons of sugar.
The reality is that for most of the time that humans have been on Earth the only liquid we have consumed has been water. The first registered beverages are beer and wine, which originated quite recently in evolutionary terms.
Consumption of excess sugar only provides empty calories, which contributes to weight gain, hormonal imbalance, insulin resistance, and diabetes. Weight gain due to soda consumption can also be explained because of the low satiety that comes from drinking sugary beverages. A greater personal and collective awareness, as well as better alternatives in the soft drink and food industry, could be decisive in the reversal of the dangerous global obesity, overweight, and diabetes trend.
Healthy Alcoholic Drinks?
Alcohol should be taken in moderation[1] because even though it has been shown that one or two drinks a day may have some health benefits, anything beyond that increases the risk of drinking away too many calories and turning into alcohol issues, especially when it comes from liquor, beer or wine are really mostly sugar. However, there are some options for healthier alcoholic drinks that can be enjoyed in moderation[2]:
- Red wine brings many health benefits when taken in moderation. It contains antioxidants like resveratrol, which may help protect against heart disease by promoting healthy blood circulation. Limit yourself to one glass (5 ounces) per day for women and up to two glasses for men.
- Light beer or low-calorie varieties are other healthy drinks compared to regular beers.
- Vodka or gin with soda water. Avoid sugary sodas or tonic water, and instead opt for a splash of fresh citrus juice, such as lemon or lime, to add flavor.
- Tequila (when consumed in moderation) can be a healthier choice due to its lower sugar content compared to other spirits.
- Homemade sangria with fresh fruit instead of sugary pre-made versions can be another healthy drink. Consider making your own sangria using red wine, fresh fruits, and a small amount of natural sweeteners like honey or maple syrup. This way, you have control over the ingredients and can limit the added sugars.
Remember, it’s crucial to consume alcohol in moderation. Excessive alcohol intake can lead to various health problems, including liver disease, cardiovascular issues, and addiction. Always prioritize your overall well-being and make informed decisions when it comes to consuming alcoholic beverages.
Healthy Drinks Besides Water
You can enjoy several healthy and hydrating drinks besides water[3], like herbal teas and green teas. These teas are an excellent choice for hydration and can offer various health benefits. Options like chamomile, peppermint, ginger, and hibiscus teas are known for their soothing properties and potent antioxidant effects. They are typically caffeine-free and can be enjoyed hot or cold. Green tea, on the other hand, has been associated with potential health benefits, including improved brain function, reduced inflammation, and a lower risk of certain diseases. Green tea does contain caffeine, so be mindful of your intake if you’re sensitive to it[4].
Vegetable Juices
Vegetable juices are a great way to incorporate more nutrients into your diet also. Juices from vegetables like spinach, kale, cucumber, and carrots are rich in vitamins, minerals, and antioxidants.
Coconut water is a natural, hydrating beverage that provides electrolytes like potassium, magnesium, and calcium. It can be a refreshing alternative to sports drinks, especially after a workout or in hot weather[5].
Other healthy drinks may include smoothies, kombucha, and Infused Water. Remember, while these drinks can be healthy choices, it’s essential to consider portion sizes and be mindful of added sugars in certain options. Try to avoid stored juices, coffees, water or other beverages that are not fresh, since they might have a huge amount of artificial sugar added. Besides this, aim to incorporate various beverages into your routine to stay hydrated and boost your overall well-being.
Choosing the right beverages can significantly impact our overall well-being and incorporating healthy drinks into your daily routine is a simple yet impactful way to enhance your overall well-being. Try different options and find what works best for your taste preferences and health goals. Remember, a refreshing sip can go a long way in supporting a healthier and more vibrant lifestyle.
Contact Us to Learn More
If you want to learn more about healthy drinks and how to incorporate them into your diet, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.
References
[1] “Alcohol Use and Your Health”. https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm. (Accessed May 26, 2023).
[2] “10 healthiest alcoholic drinks”. https://www.medicalnewstoday.com/articles/healthiest-alcohol-to-drink. (Accessed May 26, 2023).
[3] “Healthy Drinks”. https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/. (Accessed May 26, 2023).
[4] “Rethink Your Drink”. https://www.cdc.gov/healthyweight/healthy_eating/drinks.html. (Accessed May 26, 2023).
[5] “What is coconut water and what’s behind the hype?”. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/coconut-water/faq-20207812. (Accessed May 26, 2023).