We all know about added sugar, but let's take a closer look at the surprising sugar content in everyday beverages and how it affects our health.
At our recent Prairie Lakes Health & Wellness Expo, we found one of the most popular demonstrations was the "Sugar Demo" provided by our Registered Dietitians. The demonstration resonated so well with attendees; we offered it again at the Watertown Winter Farm Show. Almost every single person that walked by, young and old, stopped to look and found themselves shocked to see how much added sugar was in their favorite drinks. 
The reason this particular demonstration is so popular is that it’s a simple visual representation of how much extra sugar we’re consuming with one drink. For instance, a 20 oz. Mountain Dew contains 77 grams of added sugar – nearly filling ½ of our sample cup. The suggested amount of sugar for women is 25 grams (6 tsp) a DAY! A bottle of Mountain Dew contains more than 3x the recommended daily amount of sugar in just 20 ounces. For men, it contains well over double the daily recommendation of 36g of sugar per day.
Children were even surprised when asked if they would just eat all that sugar with a spoon in one sitting – they all had a similar response, “Ew, gross!” However, for most Americans, we easily consume that much sugar throughout the day without even thinking of it.
In fact, according to the CDC, sugary drinks are the leading source of added sugars in the American diet. That is why getting the necessary information to make healthy choices when selecting foods and beverages is so important. That is also the goal behind our bi-annual Core4 Lifestyle Coaching Program. When we know better, we do better.
Further Comparisons Include:
- Coke: 65g
- Gatorade: 34g
- Starbucks Frappuccino: 34g
- Pure Life Sweet Tea: 38g
- Pure Life Tea (unsweetened): 0g
- Minute Maid Apple Juice: 0g (apple juice does contain natural sugars from the apples)
- Zero Sugar Gatorade: 0g
- Propel Water: 0g
Additional Tips to Consider:
- Beverages high in added sugar often exceed daily recommendations (like the example above) and worse yet do very little in quenching thirst, causing you to drink, and eat, more than necessary resulting in extra calories
- All beverages/foods are okay in moderation, but portion control should be taken into consideration
- Water is always best, however, if you are choosing a flavored water or other drink, choose a sugar-free option
- When choosing a zero-sugar beverage, artificial sweeteners are typically used to add flavor – these are not detrimental to health unless consumed in large quantities
- For a healthier option to add flavor to water, toss in berries, slices of lime or lemon, or cucumber
- At the coffee shop skip the flavored syrups and whipped cream and ask for a drink with low or fat-free milk or unsweetened milk alternatives like soy or oat milk
- When you’re on the go, keep a reusable water bottle with you and refill it throughout the day
Health Dangers of Consuming Too Much Sugar:
- Obesity
- Cardiovascular Disease
- Type 2 Diabetes
- Non-alcoholic fatty liver disease (NAFLD)
- Cognitive Decline
- Gout/Arthritis
- Tooth Decay and Cavities
- Dramatic Fluctuations of Energy Levels
- Disrupted Sleep Patterns
- Mood Swings & Irritability
To summarize, people who often drink sugary drinks are more likely to experience health problems. For more information about choosing healthier options, reach out to our Prairie Lakes Registered Dietitians and look for our upcoming Core4 Lifestyle Coaching Program coming this fall.
Megan Block, Registered Dietitian