Rethink Your Drink

If you're trying to avoid added sugars, the first place to head is the grocery store.

The next time you go shopping, read the nutrition labels on the items in your cart to see which ones have the most added sugars. You may be surprised to see the amount of added sugars in some drinks.

Sugary drinks are the leading source of added sugars in the American diet. These sweetened liquids include regular soda (including flavored soda), fruit drinks, sports drinks, energy drinks, and sweetened waters. The flavored coffees we grab on the way to work and sweet drinks we order when eating out also count as sugary drinks. Adding sugar and flavored creamer to coffee and tea at home counts, too.

You might not realize it, but sugary drinks are packed with calories. That means that if you drink one of those sodas a day (or more!), you're consuming hundreds of extra calories and getting no real nutritional benefit.

But that's not the only reason to cut back on sugary drinks.

Our research shows that people who drink a lot of sugary drinks are at higher risk for health problems like obesity and type 2 diabetes. In fact, people who drank two or more sugary beverages per day were twice as likely to be obese compared with people who didn't drink any sugary beverages.6

And it's not just adults who need to watch out for sugar in their diets—children can be affected too! Kids who drink sugar-sweetened beverages are more likely to be overweight or obese than kids who don't drink these types of drinks.7 It's important for kids to have a healthy diet so they can grow up strong and stay healthy as they get older.

If you're looking for ways to rethink your drink, we've got some tips for you!

First, skip the sugary drinks and choose water. Tap water is great, and if you want something more special, try sparkling water or even unsweetened bottled water. You can also add fresh fruit slices or a splash of 100% juice if you need more flavor.

If you're missing fizzy drinks, try adding a splash of 100% juice to plain sparkling water instead. It'll give your taste buds a little something extra without all that added sugar!

Need help breaking the habit? Keep a jug or bottles of cold water in the fridge instead of buying cans and bottles of soda—that way when you get thirsty, it's easy to grab one from the fridge instead of going out to buy something else.

Water just won't do? Reach for drinks that contain important nutrients such as low fat or fat free milk; unsweetened, fortified milk alternatives; or 100% fruit or vegetable juice first (note: Before infants are 12 months old, do not give fruit or vegetable juice).

At the coffee shop? Skip the flavored syrups or whipped cream—just ask for black coffee with low fat or fat free milk instead!

Drinking water is an easy way to stay hydrated, and it's good for your body. But sometimes you still might want a little flavor in your beverage.

If you're at the store, look at the Nutrition Facts label to choose drinks that are low in calories, added sugars, and saturated fat.

If you're on the go, carry a reusable water bottle with you and refill it throughout the day.

Still thirsty? Learn how to drink more water!

You've probably heard of the term "added sugar" before. It might have been in an article about how much sugar is in your favorite drink or food, or maybe you read it on a nutrition label.

But what exactly does it mean? What are added sugars? And why do we care about them?

Well, it turns out that added sugars are just like the sugar you put in your coffee—but they come from other sources, like table sugar or syrups. They can also be found in things like fruit juices and honey. That's right: even though those juices and honey seem healthy, they could contain added sugars! Take a look at this list of common sources of added sugars:

Cane juice

Corn syrup

Dextrose

Fructose

Fruit juice concentrates

Fruit nectars (such as agave nectar)

Glucose

High fructose corn syrup

Honey

Malt syrup

Maple syrup and syrup