Processed beverages, often laden with sugars and artificial ingredients, can have significant impacts on our health, particularly when consumed at the wrong times. Many popular drinks, such as sugary sodas, energy drinks, and flavored coffees, can lead to blood sugar spikes and contribute to weight gain if consumed before noon. These early-day indulgences can disrupt your metabolism, leading to cravings and overeating later.
We checked in with Krutika Nanavati, a registered dietitian and nutritionist; Shana Abraham, NASM certified personal trainer and Precision Nutrition certified nutrition coach; and Jesse Feder, a personal trainer & registered dietitian and contributor to myfoodallergyteam.com, to learn about six sugar-loaded beverages that can spike your blood sugar and also lead to weight gain. They revealed that energy drinks, fruit juices, and specialty coffee beverages are some of the worst choices. Read on to find out all six.
1. Fruit Juices
Despite their natural origins, fruit juices typically undergo processing that strips away fiber while concentrating their sugar content. As a result, even without added sugars, these juices can pack a significant glycemic punch, causing rapid rises in blood sugar levels.
Nanavati reveals that "despite their healthy image, many store-bought fruit juices are laden with added sugars, similar to or exceeding the sugar content in sodas. The lack of fiber in these juices leads to rapid absorption of sugar, causing sharp spikes in blood sugar and facilitating fat storage around the midsection."
2. Specialty Coffee Beverages
From flavored lattes to frappuccinos, these drinks often contain copious amounts of refined sugars or sweetened syrups to enhance taste, masking their detrimental effects on blood sugar and visceral fat. Additionally, the high calorie and fat content of specialty coffee beverages can lead to excess calorie consumption and weight gain, particularly in the abdominal region.
"Many popular coffee drinks are loaded with syrups, whipped cream, and other sweeteners, drastically increasing their caloric and sugar content. The combination of high sugar content with fats increases insulin levels, promoting the storage of belly fat and impairing glucose metabolism," she notes.
3. Energy Drinks
Laden with high levels of added sugars, artificial sweeteners, and caffeine, these beverages can lead to blood sugar levels soaring. Moreover, the excessive consumption of energy drinks can contribute to the accumulation of belly fat due to their calorie-dense nature and potential disruption of metabolic processes.
Energy beverages are a combination of sugar and caffeine, as Nanavati highlights, "These beverages contain not just high levels of sugar but also caffeine and other stimulants. Sugar content in energy drinks can lead to quick spikes in blood sugar and subsequent crashes, contributing to increased cravings, higher overall caloric intake, and accumulation of belly fat."
4. Flavored Water and Sports Drinks
Flavored water and sports drinks, often perceived as hydrating and refreshing choices, can harbor hidden dangers when it comes to blood sugar spikes and weight management. Despite their purported health benefits, many flavored water and sports drinks contain significant amounts of added sugars, artificial sweeteners, and other additives to enhance taste and prolong shelf life.
"Many of these products contain added sugars and flavorings under the guise of hydration and sports performance enhancement. Similar to sodas, the high sugar content can lead to immediate increases in blood sugar and insulin levels, favoring the storage of fat in the abdominal area," Nanavati explains.
5. Commercial Smoothies
Many commercially available smoothies, especially those from cafes and stores, may contain high levels of sugars, syrups, or sweetened fruit juices, compromising their nutritional value. While smoothies can offer a quick and tasty way to consume fruits and vegetables, it's crucial to be mindful of their ingredients.
"Many commercial smoothies are packed with added sugars, and liquid calories may not be as satisfying as solid ones. Preparing homemade smoothies with whole fruits and vegetables ensures a nutritious and low-calorie option," Abraham shares.
6. Milkshakes
Feder suggests removing another beloved drink from morning diet. "Milkshakes contain a high amount of sugar, unhealthy fats, and very high amount of calories. They are typically made with whole milk, ice cream, and tons of other unhealthy additives," he explains. "You can have close to half [day's] worth of calories in just one milkshake. They will more than likely lead to weight gain and other negative health conditions such as diabetes and heart disease if consumed regularly."
Milkshakes are extremely unhealthy (even for your skin!), but one way to still enjoy your sweet treat is to use "fat-free milk and reduced fat ice cream." Feder also recommends simply making a smaller serving of milkshake to help cut back on calories. He says, "This can make it something that can be consumed throughout the week as it will be lower in sugar, calories, and fat." Nice!
