With the all warm weather, you might fancy a cold drink. They say that in America, over half the calories consumed come from sugar in soft drinks. Terrifying! Outrageously, 12% of the Coca-cola is drunk at breakfast. In Britain we’re not that bad (yet) but we certainly do have a drink problem. So what’s what?
Starting with the worst things to drink:
– Fizzy drinks – very sugary leading to weight gain, blood sugar imbalances and diabetes. They’re very acidic leading to tooth decay and bone density loss.
– Low-cal fizzy drinks – the use of sweeteners has increased since the sugar tax came in. Weight loss clubs often recommend low-cal fizzy drinks but these have been proven not to help with weight loss. The sweet taste of the chemical sweeteners confuses your body’s control systems (not a good idea). Your brain thinks that sugar is coming; then it doesn’t so you go looking for food.
If you’ve been wondering how effective the sugar tax on drinks is likely to be, here are some results from those who’ve already tried it.
– Fruit Juice – seen as healthy and natural but still a sugary drink. Fruit juice can be up to a year old and have lost a lot of its nutrients. Fructose is processed via your liver to create fat. Too much fruit can cause problems with weight gain, tooth decay and in extremes, even non-alcoholic fatty liver disease (first found in 1980). You wouldn’t eat 4 apples/oranges at once but they’re easy to drink. Stick to eating whole fruit.
– Smoothies – most bought ones and internet recipes are too heavy on fruit or other sweet ingredients. Here’s the Wikipedia definition of a smoothie which illustrates the problem:
“A smoothie is a thick beverage made from blended raw fruit, vegetables or ice cream and cookies with other ingredients such as water, ice, or sweeteners.”
Definitely not recommended!
– Squash – depends how strong you mix it. Contains sugar or sweeteners.
– Sports / Energy drinks – heavily marketed, unhealthy and unnecessary. High in caffeine and sugar they’re very bad, especially for children. This piece talks about them causing sudden cardiac deaths in young people. So, quite rightly, there’s been a fuss about children and energy drinks. See #notforchildren The majority of kids drink them, often having a litre at a time which is very dangerous. It’s like taking a chainsaw to their adrenal glands. Supermarkets have taken steps eg reducing promotion to kids and trying to prevent sales to children.
Here’s what Jamie Oliver’s site says about them.
On to Something Better
Well that was all a bit dismal, so what’s the solution? It’s surprisingly easy to wean yourself off sweet drinks; your palate can change in as little as two weeks. Here are some healthy alternatives:
– Vegetable juices – juice your own for a brilliant way to get lots of vitamins, minerals, enzymes and phytonutrients. Use 80% vegetables (eg celery, cucumber, Brussels sprouts, broccoli and cauliflower stems, leafy greens, sprig of parsley, some ginger). Add small amounts of fruit to improve flavour (½ a lime, some lemon, a bit of pear, few cranberries, bit of tomato). Drink within an hour or freeze.
– Smoothies – use avocados and green leaves with almond / coconut milk or plain live yoghurt. Add a few berries or an inch of banana.
– Milk – shown to be even more hydrating than water when exercising. The sugar in milk (lactose) can cause weight gain if you have a lot, the fat doesn’t.
The Moody Cow at Allonby sells the real thing – unpasturised. It tastes delicious.
– Coconut water – a great isotonic refresher. Best if you buy a coconut, pierce the top and pour it out. Bought coconut milk will be older and may have additives so read the label.
– Iced tea. Not the syrupy type in a can or bottle. Make some delicate green tea, add a slice of lime and some ice.
– Water – fruit infused. Put a strawberry or a couple of raspberries / blackberries or a slice of lemon / lime in a mug and pour an inch of boiling water over. Let it sit for 10 minutes then top up with cold.
– Water – re-hydration solution. Make your own if it’s very hot and you’re doing a lot of exercise. Add a little salt and sugar to your water.
– Water – great choice – would be even better if they stopped fluoridation!
Top tip – switch to healthier drinks.
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