Consuming too much sugar can have serious consequences on your overall health. In addition to a range of other risks, too much sugar can lead to blood sugar spikes, which could result in short term effects like fatigue, hunger, and cravings, as well as long-term complications like obesity, type 2 diabetes, and heart disease. Generally, we all know some of the biggest offenders out there, like sweet cola and sugar-loaded donuts. However, there are a few high-sugar culprits you may not have considered, including two innocent-seeming beverages: sports drinks and kombucha.
To learn more about the risks of these unassuming yet sugary drinks, we checked in with nutritionist Trista Best from Balance One Supplements and registered dietitian and certified diabetes care and education specialist Sheri Berger. Read on for more info and expert insight.
READ MORE: 4 Foods That Can Help Stabilize Your Blood Sugar, According To A Nutritionist
1. Sports Drinks
You may think of sports drinks like Gatorade and Powerade as a healthy drink to sip on while you hit the gym for a killer workout or get your morning run in. However, Best warns that although these beverages are designed to replenish the carbohydrates you lost during exercise and provide electrolytes for hydration, "many sports drinks also contain added sugars, which can cause a rapid spike in blood sugar levels."
"The added sugars in sports drinks are typically in the form of high-fructose corn syrup, glucose, or sucrose," she explains. "When consumed, these sugars are quickly absorbed into the bloodstream, causing a rapid rise in blood sugar levels." Yikes!
Keep in mind, though, that as Best points out, that blood sugar spike may not be a bad thing if you've been burning off carbohydrates with an intense workout. "However, for those who are not exercising or consuming sports drinks in excess, the rapid rise in blood sugar can contribute to the development of insulin resistance and other negative health outcomes over time," she says.
For this reason, it's always best to limit your consumption of sports drinks—especially if you're not working out or playing sports—and go with sugar-free options whenever possible.
READ MORE: The One Mistake Personal Trainers Say To Avoid After A Workout (It Causes Weight Gain!)
2. Kombucha
There are many gut-healthy benefits to kombucha, a popular fermented tea. However, Berger warns that if you're consuming high amounts of kombucha with added sugar, you may be setting yourself up for blood sugar spikes. "Many people are not aware these beverages can contain a heavy amount of added sugar," she says.
As with any sweetened drink, you should be careful about the amount of sugary kombucha you sip on. Too much can be damaging to your health. "Frequently drinking sweetened beverages can negatively impact health with weight gain, increased triglycerides (a common fat in the blood that contributes to high cholesterol), and blood sugar spikes," Berger explains.
Luckily, that doesn't mean you have to give up kombucha altogether. After all, just look at the health benefits! According to Berger, the key is simply to keep an eye on the label. "When shopping for kombucha look for brands that do not have a lot of added sugar and pay attention to the serving size listed on the label," she says. "One bottle of kombucha is not necessarily one serving, and added sugar grams can add up if there is more than one serving in a bottle." Noted!
The bottom line
All in all, it's important to limit the amount of added sugar you're consuming each day if you want to avoid blood sugar spikes, insulin resistance, diabetes, obesity, and more. While that doesn't mean you have to deprive yourself of all sweet beverages, it is a good idea to keep your consumption of these sugary drinks (and other sugary foods like these) to a minimum.
