When you pour a bottle of soda, you're really pouring out 2.5 days-worth of sugar!
We are surrounded by obscene amounts of sugar every day, from candies, desserts and soda, to more seemingly-innocuous food items like yogurt or salad dressing. Our sugar intake is rising (from 1950 to 2000, Americans have increased their sugar intake almost 50 percent, and now eat 100 pounds of sugar per capita annually), but it’s only recently that the World Health Organization set out to change that. According to the WHO, only 5 percent of our daily caloric intake should be from sugar. At a normal BMI, that would mean an adult should only consume 25 grams of sugar each day.
So what do you do to keep the sugar intake down? It’s easier to cut out junk food like candy and not reach for that second slice of cake, but unless you’re only drinking water, sugar is actually hiding in anything you drink on a daily basis. For instance, starting out your day with a bottle of Minute Maid apple juice means consuming 40 grams of sugar — almost two days’ worth of your recommended daily allotment. Even skim milk isn’t safe at a hefty 11 grams per serving.
Infographic by Ravi Bangaroo
Not surprisingly, Red Bull tips the scales at 52 grams of sugar per can (the equivalent of five Krispy Kreme doughnuts), and a 20-ounce bottle of Coca-Cola is 65 grams of sugar (You would be better off, sugar-wise, consuming four Oreos) Our advice? We’re thinking it might be best just to stick to water.
For the latest happenings in the food and drink world, visit our Food News page.
Joanna Fantozzi is an Associate Editor with The Daily Meal. Follow her on Twitter@JoannaFantozzi
5 Simple Lifestyle Changes To Avoid Dehydration – Infographic
If you suffer from frequent dehydration, you may want to consider doing some major lifestyle changes in order to fix this issue. Dehydration is a big problem for people all over the world and not being aware of how it happens can lead to problems, such as headaches, sore muscles, and even stomach cramps. By following a few simple steps, you can avoid dehydration and the other common complications it can cause.
The simplest step to get rid of dehydration is to drink plenty of fluids. Water helps flush the system while keeping your body hydrated. Water is the safest and best thing to drink to help your body stay hydrated. Make sure you drink at least eight glasses of water daily if you do a lot of physical activity. If you do not drink enough water, you are also putting yourself at risk of becoming dehydrated, especially if you are working out. Many people who workout will experience excessive sweating, which is often caused by dehydration. So drink more water.
When you are working out, make sure that you always drink more water than usual and don’t wait until you feel thirsty. Drinking a lot of water is good when you are exercising, but it is also good to keep hydrated all the time. You should never stop drinking water unless you have to. If you feel thirsty, then drink more. Be sure to drink eight glasses of water daily, however, if you are dehydrated, you should drink at least eight glasses of water and no less than eight.
Eat plenty of fruits and vegetables because these foods are good for your health in more ways than one. Fruits and vegetables are full of vitamins and minerals and are good for you in general. Eat at least 2 servings of fruits and vegetables each day, and make sure you take in the right amount of protein as well. One of the best weight loss tips is to include more fruits and vegetables in your diet. Eating them is not enough and you must make sure that they are mixed with healthy protein and carbohydrates to give them the nutrients they need.
Don’t eat any salty foods or junk food because things like those are bad for your body and can lead to dehydration. The best food choices are fresh fruits, vegetables, and lean meats. Foods that are high in fat are also bad for your body and should be avoided.
Following these tips can help you avoid dehydration. By making these lifestyle changes you can improve your health and the way that you look by preventing the potential dehydration that occurs in the body. Don’t take this chance!
There are other tips that you can use if you need to lose weight quickly. If you are still on the fence about losing weight or keeping the weight off, make sure you add these tips to your diet. They may be more effective for some people than others, but they will be worth looking into.
Make sure you are not drinking any beverages that contain alcohol. Alcohol contains a lot of sugar and can cause you to become dehydrated. You should drink eight to ten glasses of water each day but less than eight if you are dehydrated. Additionally, make sure you are eating enough foods that contain plenty of protein because protein can help your body repair itself after exercise. When you eat more protein, you are also making your body stronger. So many muscles will be built up and your energy levels will be increased.
It is also very important to make sure you are sleeping enough and eating enough. If you are eating too many carbohydrates and not enough fruit and vegetables, you are putting yourself at risk for becoming overweight. Eat plenty of fruits and vegetables before and after a workout. Eating more protein is one of the easiest lifestyle changes that you can do. It is something that will pay off for you in the long run.
The Worst Diet Sodas You Can Drink
This week, a freshly revamped Diet Pepsi&mdashwith the phrase "now aspartame free" on its silver label&mdashwill hit supermarket shelves nationwide. PepsiCo ditched the controversial sweetener aspartame in response to consumer demand, replacing it with sucralose, known by the brand name Splenda, and acesulfame potassium, or ace-K, both sweeteners thought to be safer.
"The change reflects widespread public concern about the safety of aspartame," says Lisa Y. Lefferts, senior scientist at the Center for Science in the Public Interest (CSPI), a food safety watchdog group. "Diet sodas contain several questionable ingredients, but aspartame is the one we&rsquore most concerned about."
Several animal studies have linked aspartame to cancer risk, and a highly controversial study from the Harvard School of Public Health in 2012 explored a possible link in humans, although even the researchers from that study admitted that it was a weak link. A study last year by the American Cancer Society did not find a link. Other artificial sweeteners&mdashincluding ace-K and sucralose (both of which are in the newly reformulated Diet Pepsi)&mdashmay also pose a cancer risk, and there are safety questions about artificial colors, including the caramel coloring found in most sodas (even some ginger ales), as well as certain emulsifiers.
Before you spit out the diet cola swishing around your mouth right this second, the fact is that the cancer risk from food additives is likely pretty small, Lefferts says. And diet sodas are still likely a better choice than their full-sugar cousins. "We know that sugar drinks are a major cause of obesity and have also been linked to heart disease, diabetes, and metabolic syndrome, not to mention tooth decay," Lefferts says. (Though diet soda's hardly healthy check out this comparison of regular soda vs. diet soda.)
Based on what we know about diet soda's main components, here's how they stack up.
The newly reformulated Diet Pepsi no longer has aspartame&mdashso that may push it to the top of the list. But it still contains acesulfame potassium (ace-K), which is poorly tested, although two studies suggest it may pose a cancer risk, as well as sucralose (Splenda), which the CSPI is now approaching with caution since the authors of a forthcoming study link it to leukemia. "The thing is, aspartame has undergone better cancer testing than these other artificial sweeteners," Lefferts explains, "so while it appears to be the worst from a risk perspective, it's possible that these others are just as bad and we just don't know it."
Diet Pepsi also contains caramel color, which is not like caramel you might make at home by melting sugar in a saucepan. "The caramel color used in soda is made with ammonia and sulfites under high pressure and temperatures," Lefferts explains. In the process, contaminants like a cancer-causing agent called 4-methylimidazole, or 4-MI, can form. The levels of 4-MI are much higher in Diet Pepsi than in Diet Coke, according to testing by Consumer Reports, although its most recent testing shows improvements.
In 2011, the International Agency for Research on Cancer, an arm of the World Health Organization, concluded that 4-MI is "possibly carcinogenic to humans," and California now lists it as a carcinogen. Consumer Reports' testing has found that some sodas sold in California have much lower levels of 4-MI than the same brands sold in other states.
Diet Coke with Splenda also carries no risks from aspartame, but the sweetness comes from sucralose, which is now on the caution list, per the CSPI, as well as ace-K, which is on CSPI's avoid list. (Check out 57 sneaky names for sugar.)
Somewhere in the Middle
Aspartame is the go-to sweetener in most diet sodas, so regular drinkers might think twice about what they're guzzling. Their aspartame content, in order from least to most per 8-ounce bottle: Sprite Zero (50 mg), Coke Zero (58 mg), Pepsi Max (77 mg), Diet Pepsi and Caffeine-Free Diet Pepsi (111 mg and 118 mg, respectively), Diet Dr. Pepper (123 mg), Diet Coke and Caffeine-Free Coke (125 mg).
Keep in mind that all of them&mdashexcept Sprite Zero&mdashalso contain caramel color and thus the potential for 4-MI.
And unless they're labeled as "caffeine-free," the caffeine in these sodas can be a problem for children, pregnant women, and people sensitive to caffeine.
Diet Mountain Dew may well be the riskiest diet soda because it has the greatest number of questionable additives. Not only does it contain aspartame, ace-K, and sucralose, but it also has more caffeine than most diet sodas, and it gets its color from yellow #5, which has been shown to cause hyperactivity in some children. As a kicker, Diet Mountain Dew also contains the emulsifier brominated vegetable oil (BVO), which has been shown to leave residues in body fat and the fat in the brain, liver, and other organs. The FDA in 1970 declared BVO not "generally recognized as safe," but permitted its use on an interim basis pending additional study, and it hasn&rsquot budged from that status since. PepsiCo and Coca-Cola have pledged to remove BVO from any of their drinks that contain it, but they didn&rsquot say when that might happen.
At the end of the day, Diet Pepsi's reformulation without aspartame may just be one last-gasp effort by the diet soda industry to revive its flagging sales. More and more people are simply making healthier choices, including drinking low- and no-calorie beverages made without the worst of the sweeteners (like these delicious Sassy water recipes). A handful of examples: Steaz (sweetened with stevia and erythritol, a sugar alcohol that CSPI considers safe), DrinkMaple Pure Maple Water (with no added sugars, and half the natural sugar in coconut water), Reed's Ginger Brews (the "light" version is sweetened with stevia leaf extract and honey), Hot Lips Pear Soda (with no added sugar), and Zevia Cola (made with erythritol, stevia extract, and monk fruit extract).
This Is How Much Sugar You&rsquore Drinking In Fruit Juice
You might not think a tall glass of fruit juice is loaded with sugar, but it really is. Even when labeled 100 percent juice, even just 8 ounces of fruit juice packs a wallop in the sugar department. Although a recent study published by the American Academy of Pediatrics found that children under the age of 1 shouldn’t drink fruit juice, people of every age in the US come in contact with the fruity drinks just as often as little kids. Considering that some fruit juices can have as much (or more) sugar per serving as most brands of soda, opting for juice instead of soft drinks may not be doing yourself as much of a favor as you think. So before you sip on another gin and juice, check out this graphic to see how much sugar you’re about to slurp down.
If you just can’t give up your juice habit, reach for the lowest sugar-containing juice: tomato (did you forget it was a fruit for a minute too?). It has just 6 grams of sugar per 8-ounce serving, making it the best choice for anyone watching their sugar intake. OK, we get if that’s a little too savory for you, so opt for watermelon (12 grams of sugar) or grapefruit juice (17 grams) if you really need something fruity. So, which juice is the sweetest of them all? According to our research, it’s grape juice, clocking in at 36 grams, with pomegranate juice close behind at 32 grams.
Tricks to Rethink Your Drink:
Choose water (tap, bottled, or sparkling) over sugary drinks.
- Need more flavor? Add berries or slices of lime, lemon, or cucumber to water.
- Missing fizzy drinks? Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.
- Need help breaking the habit? Don&rsquot stock up on sugary drinks. Instead, keep a jug or bottles of cold water in the fridge.
- Water just won&rsquot do? Reach for drinks that contain important nutrients such as low fat or fat free milk, fortified milk alternatives, or 100% fruit or vegetable juice first.
- At the coffee shop? Skip the flavored syrups or whipped cream. Ask for a drink with low fat or fat free milk, a milk alternative such as soy or almond, or get back to basics with black coffee.
- At the store? Read the Nutrition Facts Label to choose drinks that are low in calories, added sugars, and saturated fat.
- On the go? Carry a reusable water bottle with you and refill it throughout the day.
- Still thirsty? Learn how to drink more water.
Remember that you can be a role model for your friends and family by choosing water and other healthy, low-calorie beverages.
Infographic: Are You Drinking Dangerous Amounts of Sugar? - Recipes
Ordering shots at the bar can really add up and be quite a shock when its time to close the tab. Another option is to invite all your friends over and make your favorite shots at home. The bar scene can be fun until that guy pukes on your shoes or the guys next to you start a fight pushing your girlfriend to the ground. Sometimes hanging out at home is more fun and you can make all your favorite shots from the bar.
This infographic has recipes for 30 of the most popular shots. Whether your celebrating a bachelor party with a “buttery nipple” or St. Patrick’s Day with a “shamrocked” shot, these recipes have got you covered. I know that when I have people over we always try to remember what is in our favorite shots and try to make then. Now we can, thanks to this convenient infographic.
Each shot is shown with an image and the title as well as what is included in each shot. Save this infographic because I am sure you are going to be using at your next party or maybe even a family gathering. Remember to know your limit.
My favorite is a Woo Woo and then the Kamikaze. What’s yours? This drinking infographic was created by Don Bullach.
8 Infused Water Recipes To Upgrade Your H2O – Infographic
You can improve your drinking water by using the right infused water recipes. Many people are looking for ways to treat tap water and they want to know how to make the best tasting drink possible. With just a few simple steps, you will be able to turn tap water into a delightful beverage. Here are some great recipes for infusing water into your favorite beverages.
Watermelon – You can make a delicious summer fruit smoothie with an infusion of watermelon. The key to the recipe is to add a couple of cups of frozen watermelon, one cup of fruit juice, and one cup of maple syrup. Blend all of these ingredients together until they form a healthy, smooth drink. You can also try putting a slice of lemon in the mix for an extra zing.
Carrot Juice – This recipe makes use of the juice from carrots. In a glass of water, mix the juice from a handful of fresh carrots and two cups of water, and after you have chilled the mixture, serve it chilled.
Apple Cider – If you are feeling adventurous, you can try making a great tasting cider at home. All you need to do is purchase two large bottles of apple cider, fill them with two quarts of water, a couple of cups of orange juice, and one cup of sugar. You will then want to fill up a small bottle and take it with you to the kitchen so that you can enjoy the refreshing drink while it makes its way to your home.
Strawberries – Just like with the other fruits, you can add a splash of strawberry to your drinks. First, place one cup of fresh strawberries into a glass of ice water. Next, add one cup of granulated sugar and two teaspoons of lemon juice, and finish by shaking the mixture vigorously until the berries turn opaque.
Raspberry Tea – First, you need to start by simply brewing one cup of raspberry tea. In a glass, combine two cups of tea leaves and a tablespoon of freshly squeezed raspberries. Finally, let the tea steep for twenty minutes, or more. This can make a delicious drink, especially if served with some crackers and a dessert.
Watermelon with pineapple – Now that you know how to infuse watermelon into your favorite drinks, you may want to consider trying to infuse some fresh pineapple into your diet. Instead of using a plain, unflavored watermelon, you can try to infuse fresh pineapple into the fruit blend. Place four cups of water in a quart jar and add four tablespoons of granulated sugar, two cups of fresh pineapple chunks, two cups of water, and half a cup of lime juice. Leave the mixture on the counter overnight, and by the next day, you should see a delicious, natural-looking fruit emerge.
Grapefruit Juice – Another popular addition to fruit drinks is grapefruit juice, as it is a rich source of vitamin C, this fruit is often used as an added boost for health-conscious people. Simply mix four quarts of grapefruit juice with two quarts of cold filtered water, one cup of sugar, and a teaspoon of fresh lemon juice. Add the mixture to your favorite drinking glass and enjoy.
Other great drink concoctions include ginger beer, cucumber, blueberry wine, orangeade, mint tea, and even fizzy lime tea. If you are not familiar with these drinks, the internet is a great place to start. Once you learn about them, you will be able to find more of these delicious beverages for yourself, as well as your family and friends.
With a little bit of effort, you can update your h2o with more of the healthy foods you love and keep it safe from harmful chemicals. Start looking for new recipes and adding them to your everyday meal plan.
America’s Favorite Drinks Over Time [Infographic]
Choosing a favorite drink is like choosing a favorite child: For some, it simply can’t be done. However, according to a recently published Gallup poll, which asked Americans what they most often drank between 2001 and 2019, it’s clear that America has a golden child: Among liquor, beer, and wine, U.S. drinkers consistently chose beer as their favorite alcoholic beverage (with the exception of 2005, when wine surpassed beer). Wine was a close second every other year, with spirits coming in last for the entire 19-year period.
Although beer proves to be the consistent first choice for Americans so far this century, it shows signs of slowing. Beer dropped from its high of 46 percent in 2001 to 38 percent in 2019. Wine remains steady, with 31 percent at the beginning of the survey, and 30 percent in 2019. Spirits, the least-selected category among U.S. drinkers throughout the entire period, shows the most growth, however: 18 percent of respondents chose liquor in 2001, compared to 29 percent in 2019.
Also worth noting is the omission (and previously, nonexistence) of the hard seltzer category, which is classified as a subcategory of beer by some market research companies. Alcoholic seltzer has been evolving and exponentially growing in the past several years. (After VinePair asked for clarification on Twitter, the American Association of Wine Economists, which posted the poll on Twitter on Sept. 23, confirmed that hard seltzer was not included in the beer category for this poll.) Had hard seltzer been included, whether as its own category or within the beer category, the results of the poll would surely look different between 2013, when then-boutique Spiked Seltzer — now Anheuser-Busch’s BON V!V — debuted on the market, and now.
View VinePair’s chart below to see Americans’ drinking preferences so far in the 21st century.
The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyes and water.
As the rave inside of you dies down you’ll start to have a sugar crash. You may becaome irritable and/or sluggish. You’ve also now, literally, peed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like having the ability to hydrate your system or build strong bones and teeth.
3 Ways to Curb the Sugar Bug
#1: Your children and teens need to see that a healthy diet is important to you and that you are willing to lead by example. Start early teaching your kids about foods that build the brain and foods that impair brain function. Begin with sugar—eliminate it as much as possible and substitute with healthy veggies, almonds, or raisins.
#2: Take these 14 ideas and share them with your children and teens. Together, come up with a plan of how you can get rid of the excess sugar in your diet. Instead of drinking sodas every day, decide you will only drink ONE soda per week. Eliminate candy bars and sugary snacks in favor of healthy snacks such as cheese or nuts.
#3: Read my other blogs about healthy snacks, bananas, cucumbers, eggs, water, healthy fats, honey, veggies and substitute these foods when your children want something sweet. Get your children involved in my “Healthy Smart Kids in the Kitchen” series. All of the recipes are delicious, fun for kids to make and are healthy.
One food group that helps to curb sugar cravings are fermented foods. Check out this recipe for Refrigerator Pickles you and your kids can make together (and you can adjust the sugar in them)
As you rid your kids’ diets and your diets of sugar, you will see how everyone’s thinking and ability to learn will increase. You will also see a difference in everyone’s moods, emotions, energy, and outlook on life.
How do you curb sugar intake in your house? Any great ideas that work? Please comment in the section below.
Want to remember this post? Post, Negative Effects of Sugar on Kids and How to Avoid It,” to your favorite Pinterest Board!
What are the negative effects of sugar?
Too many to count! Sugar is 8x more addictive than cocaine. Sugar plays havoc on every organ of your body. It causes hyperactivity in children stomachaches, indigestion, diabetes and more. The average American consumes 50 plus pounds of hidden sugar every year. Manufacturers tell us that sugar is made from a natural source (sugar cane and sugar beet) so we think it’s okay. But so is heroin and opium made from natural sources and all these things are processed into something dangerous to our health.
What are the disadvantages of sugar?
Sucrose is refined sugar–that white stuff we consume every day–and is not digested in the mouth or the stomach but passes directly and quickly into the lower intestines and to the bloodstream. From there the negative effects of sugar begins creating havoc on every organ of our bodies.
What sugar does to your body?
Sugar suppresses the immune system causes hyperactivity in children lowers concentration levels weakens eyesight causes stomachaches and indigestion, is linked to increased asthma in kids and teens and is the culprit behind diabetes. It’s also related to food allergies and more.
Why sugar is not good for you?
Refined sugar is dangerous to your health. More addictive than cocaine, it plays havoc on every organ of your body. It causes hyperactivity in kids, lowers concentration levels, contributes to eczema flair-ups, and is the #1 enemy of your bowel movements. It can also cause learning disabilities in teens.
My wife and I have been discussing this post tonight. What does the research say about large amounts of sugar in a single serving? Say for example you have you your child a slurpee/frozen slushie once a year. It has a lot of sugar 12 teaspoons +. Will having a slurpee once a year for instance, do long term damage to the child. We are trying to determine appropriateness of treats. Thanks for the help
Having a slurpee once a year is not going to do damage to your child–it may make him/her hyper for a time afterward, but no long-term damage. A person gets more than 12 teaspoons every time they drink a soda. The information and research in this post are for people who consume large amounts of sugar each day–including hidden sugars. They may be drinking sodas each day, eating sugar cereals, juices, or even consuming things with large amounts of hidden sugars (yogurt). There is a natural sugar found in certain veggies–like carrots, but that kind of sugar enters the body differently than sucrose and does not play havoc on the child. Thanks for asking–and I’m impressed that you are watching your child’s intake of sugar so closely!
My daughter is obsessed with sugar and candy and sweets. The worst part if I feel like she bounces off the walls and is super hyper after eating some! I came across an article that says that there is no correlation between sugar and being hyper, https://www.ez.insure/landing/2020/12/kids-hyperactivity-and-sugar/. But I find that hard to find. What do you think?
There has been controversy over sugar and hyperactivity for years, so it’s hard to know what to believe. My pediatrician read the literature you are reading but saw first-hand how kids responded like your daughter when consuming too much sugar. She believed that it had a negative impact on children and resulted in hyperactivity–especially right after consuming sugar. I agree as well and I saw it with my own 5 sons–particularly with my third son. Try weaning your daughter from so many sweets by giving her sweet fruits like apples, oranges, or berries. It’s not an easy process it will take time, but your efforts will be rewarded as your daughter becomes less hyper and more focused. Also, how much screen time do you give her? The combination of sweets and too much screen time will also produce unwanted hyperactivity.
Okay, the fact about Steve Jobs was one I never heard before! Wow, I can’t believe that overeating fruit could have potentially been the cause of his cancer. Sugar is just so addictive! It’s so terribly hard for me to break the habit once I start overeating it. You make a valid point that us parents lead by example. Such a great informative post and tons of action steps to follow.
I think sugar is horribly difficult to give up. I’m good for a few days and then slip back. Yes, it really is interesting about Steve Jobs and fruit. I”m sure you already know but apples were his favorite fruit–hence the name “Apple” for his company. And apples are loaded with sugar–fructose–and more healthy than sucrose, but still requires moderation and balance.
Thank you for citing the additional research. I’m familiar with Kiertein’s study on sugar and asthma–and there are others. It’s amazing that so much research shows the dangers of sugar yet, we continue to consume it in large quantities.
[…] It has been linked to asthma. Research work from Sonja Kiertein, Ph.D. of the Nestle Research Center in Switzerland, found that a heavy sugar diet causes the airways’ immune system to allergic inflammation. Some of these points are taken from Sharlene Post, “14 Negative Effects of Sugar on Kids and How to Avoid It,” […]
[…] addition, Good Parenting Brighter Children, shares the below infographic of other potential negative effects of sugar on […]
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