This story has been updated since it was originally published on 2/28/23 to include another item
It’s important to stay hydrated with healthy beverages throughout the day. However, there are many unhealthy options out there that can have major impacts on your overall health if you drink them on a regular basis. This is especially true when it comes to sugary, sweet drinks that can be great for our taste buds but terrible for our body.
To discover some of the worst beverages you should cut out (or at least cut back on) for your overall health, we spoke to dietitian Catherine Karnatz, creator of Nutrition Education RD. She told us that lemonade, sweet tea, and soda should be avoided as much as possible, as they can lead to a myriad of health complications due to their sugar content. Learn more about the health risks of these beverages and find some healthy alternatives below!
Lemonade
When you're craving something refreshing, nothing hits the spot quite like some sweet lemonade. However, Karnatz tells us that as delicious as this drink can be, it's also terrible for your health. Say it ain't so!
There are a few reasons you should consider cutting lemonade out of your diet. For one, Karnatz points out that "lemons contain acid that can wear down the enamel on our teeth." But if the dental concerns aren't reason enough to stick to a less acid beverage, the high sugar content is another red flag. "Lemonade packs a lot of added sugar in each glass," she warns. And we probably don't have to tell you twice that an excess of sugar can do some serious damage to your body. Frequently drinking sugary drinks like lemonade can lead to a range of issues, such as inflammation, diabetes, high blood pressure, weight gain, and more. Karnatz also warns that "lemonade may also be an irritant to the body and worsen heartburn."
Luckily, there are some healthy alternatives that may fill that lemonade-shaped hole in your heart. "If you're craving something citrus-y that's similar to lemonade, opt for 100% orange juice, which is sweetened from the natural sugar found in whole fruit and contains no added sugars," she says, noting that "a glass of OJ will also pack a punch of Vitamin C and potassium." Nice!
Sweet tea
If lemonade isn't your thing, you may have another sweet vice: sweet tea. Although tasty, it's important not to underestimate the sweetness of this drink, which Karnatz says can lead to health issues over time. "A large sweet tea at your favorite fast food chain can run you 49 grams of added sugar," she points out. Believe it or not, that means just one beverage can put you over your daily recommended sugar intake, which is 36 grams for men and 25 grams for women.
As we mentioned above, she warns that "frequent excess sugar in the diet can increase your risk for developing Type 2 diabetes and heart disease." Fortunately, though, you can still enjoy a great-tasting tea without all of that harmful sugar. Karnatz recommends brewing unsweetened iced tea and steeping it with fresh lemon for "a healthier option that is just as refreshing."
You may also want to consider herbal teas, which she suggests as "another great low sugar choice that come in a variety of flavors like raspberry, pomegranate, ginger, and tea." Yum!
All in all, it's important to limit your sugar intake as much as possible if you want to keep your body healthy and thriving—and unfortunately, that may mean cutting back on some of your favorite beverages. But with so many great alternatives out there, you'll be able to enjoy great flavors while still maintaining your health.
3. Soda
This one probably doesn't come as a surprise, but it's worth pointing out anyway: Regularly drinking sugar-loaded soda can do some serious damage to your body. "Soda is high in added sugar, which can lead to weight gain and an increased risk of chronic diseases such as diabetes and heart disease," warns Barbara Kovalenko, a doctor and nutritional consultant at Lasta. "Not only that but soda is also known to be a major contributor to the obesity epidemic and has been linked to an increased risk of developing certain types of cancer. To put it simply, soda is packed with empty calories and should be avoided as much as possible." Yikes!
Karnatz agrees: "Each gram of sugar has 4 calories, which can add up fast and lead to weight gain over time. Soda spikes our blood sugar quickly after drinking it, leaving us feeling hungry shortly after and wanting more sugar to feed our cravings for something sweet," she says.
It's important to remember, though, that diet soda isn't necessarily a healthy alternative, as the artificial sweeteners in these drinks can lead to a range of health risks of their own. Instead, Karnatz suggests going with flavored seltzer. You could even infuse it with more flavor by adding fruit. Sounds delicious!
The bottom line
All in all, it's important to limit your sugar intake as much as possible if you want to keep your body healthy and thriving—and unfortunately, that may mean cutting back on some of your favorite beverages. But with so many great low-sugar alternatives out there, you'll be able to enjoy great flavors while still maintaining your health.
READ MORE: The 4 Worst High-Calorie Foods That Are Destroying Your Metabolism, Doctors Warn
