Beat the Sugar with Smart Summer Drinks

The weather is getting warmer, and the festive season is almost here! With all the celebrations coming up, many of us like to enjoy a cold drink to cool down or toast with family and friends. 

But did you know that many popular drinks have a lot of sugar? Too much sugar can affect your health and make it more likely to get type 2 diabetes. Choosing smart drinks is just as important as watching what you eat. You can stay healthy and cool without extra sugar! 

The great news is – you can make smart drink choices and still enjoy the season! 

How Much Sugar is in Your Drink? 

Some drinks have more sugar than you expect: 

• Juices (1 cup) = 5 teaspoons of sugar  
• Sports drinks (600ml) = 9 teaspoons of sugar 
• Cocktails (1 small glass) = 9 teaspoons of sugar 
• Flavoured tea (500ml) = 10 teaspoons of sugar 
• Slushies (600ml) = 10 teaspoons of sugar 
• Energy drinks (500ml) = 13 teaspoons of sugar 
• Iced coffee (600ml) = 14 teaspoons of sugar 
• Flavoured milk (600ml) = 16 teaspoons of sugar 
• Soft drinks (600ml) = 16 teaspoons of sugar 
• Milk Bubble Tea (500ml) = 17 teaspoons of sugar 
• Smoothies (1 large) = 19 teaspoons of sugar 
• Thick shake (600ml) = 20 teaspoons of sugar 

That’s a lot of sugar to think about during the festive fun! 

Easy Tips for Healthier Drinks 

Here are some simple ideas to help you enjoy drinks without too much sugar: 

• Water is best! Add some fresh fruit like lemon or berries for a tasty twist. Sparkling water can be fun too.  
• Try vegetable juices. Mix cucumber, spinach, celery, and a little apple for sweetness. Add ice to make it cool. 
• Make your own smoothies: You save money and control the sugar. Keep portions small for a healthy treat. Need ideas? See the smoothie recipe we shared earlier in this newsletter! 

• Make iced coffee at home. Chill your coffee, pour over ice, and add a splash of low-fat milk, no extra sugar needed. 
• Choose healthier cocktails and mocktails. Skip sugary mixers. Use soda water and fresh fruit instead. For some refreshing mocktail recipes, click here.  
• Diet drinks and cordials. They use sweeteners instead of sugar, so they don’t raise blood sugar much. But don’t have too much because they can still hurt your teeth.   

To learn more about diet drinks, watch this short video, from Western Sydney Diabetes here.  

Cheers to warmer weather and a happy, healthy festive season from the 2kg Challenge team!