We all know perfectly well that water is the number one drink for quenching your thirst. But sometimes water (even with lemon and mint) seems too boring to us, so our hand involuntarily reaches for soda, which we replace with cold tea, juices or smoothies as part of following the principles of proper nutrition. But the problem is that the selected drinks are not always healthier than carbonated ones. At least in terms of their sugar content.
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Let's not argue that juice is a healthy drink made from fruits. Another thing is that if the fruits themselves are rich in fiber, then the juice is deprived of this important nutritional component. However, even if you choose 100% fruit juice and avoid drinks with added sugar, there will be more than enough natural sugars in it. For example, a cup of grape juice contains 36 grams of sugar, which is not that different from 44 grams of sugar in a can of cola.
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What could be better than a cup of hot cocoa on a frosty day? We doubt it. But keep in mind that despite its excellent warming functions, this is more of a complete dessert than a complementary drink. For example, a mug of cocoa with whipped cream from your average coffee shop contains 400 calories and 43 grams of sugar - more than a can of soda.
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Dreaming of a bottle of iced tea? This is not a big deal when it comes to tea made and chilled on your own. But, let's be honest, most often we are talking about bottled tea from the nearest supermarket. According to research, popular brands of soybeans contain at least 30 grams of sugar per bottle - and this should be taken into account.
One of the main reasons for the popularity of coconut water is its saturation with electrolytes, including potassium (a small box contains about 25% of the daily value of the mineral). Electrolytes, in turn, are needed to keep the body hydrated. Experts warn that you shouldn't drink coconut water every day without fail - but in summer and after workouts, it will be extremely beneficial. Another thing is that they urge us to carefully read the labels. In the wake of the popularity of healthy eating, many manufacturers have begun to release coconut water - including its flavored versions, which can contain up to 30 grams of sugar per package.
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These are primarily almond, soy and coconut milk, which are considered healthier than cow's milk. And this is true: but if you choose the wrong option - and you get a real "sugar bomb" for breakfast. Nutritionists advise to rely on pure milk without additives, since soy (or any other) milk with vanilla or chocolate can contain as many calories as a chocolate bar.
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You are probably using tonic for cocktails (including alcoholic ones), and not just drinking it. But if you think that gin and tonic is significantly healthier than rum and cola, then you are mistaken. In an average glass, the tonic adds about 124 calories and 32 grams of sugar - that's eight teaspoons. Now compare that to cola, which adds 182 calories and 44 grams of sugar to the shake.
If you spend at least three nights a week in the gym, you probably indulge yourself in the pleasure of special sports drinks. They really have a lot of benefits, including taste, aroma, energy and nutritional component. But what about sugar? Things are not so optimistic here. A bottle of a sports drink contains at least 50 grams of sugar - and this is not surprising, given the fact that the ingredient in the composition is listed in second place after water. The rule of thumb is that if you're training for a marathon, then sugar makes sense as an energy supplier, and if not, ditch these drinks in favor of something less sweet.
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Nutritionists love smoothies, and when it comes to green smoothies, they absolutely love them. This is a great and completely healthy way to rid your body of toxins, unload it after a holiday, or get enough on the run if you suddenly do not have time to eat. On the other hand, keep in mind that smoothies very often contain fruit. And fruits, in turn, contain natural sugars, which do not cease to be sugars from this - so juice and fruit purees provide up to 53 grams of sugar per bottle. Vegetable smoothies will be a way out to avoid such problems.