How Much Sugar Are You Drinking?

Group Of Various Soda Drinks In Aluminum Cans Isolated On White

From my experience as a nutritionist many people are very conscious of the food they are putting in their mouths but don’t take much notice of what they are drinking and believe me, that can be enough to derail all their hard work.

Sometimes when i show clients just how much sugar they are consuming through their drinks they are amazed and sometimes I am too.

One tip that can really help you get a handle on your sugar consumption is this. On a food label 1 teaspoon of sugar = 4 grams, i’m going to say that again 1 teaspoon of sugar = 4 grams. So for example if a product you are drinking (or eating) has 20g of sugar in it, divide that 20g by 4 and it will give you 5 teaspoons of sugar.

Here are just some examples of common drinks that could be preventing you from reaching your health goals:

Coca cola

  • 355ml can – 39g sugar (9.75 teaspoons)
  • 590ml bottle – 65g sugar (16.25 teaspoons)
  • 1 litre bottle – 108g sugar (27 teaspoons)

Rock Star Energy Drink

  • 480ml can – 62g sugar (15.5 teaspoons)

Red Bull Energy Drink

  • 250ml can – 27g sugar (6.75 teaspoons)

Vitamin Water b-relaxed (Jackfruit & Guava flavour)

  • 590ml bottle – 33g sugar (8.25 teaspoons)

Minute Maid Lemonade

  • 590ml bottle – 67g sugar (16.75 teaspoons)

Minute Maid Orange Juice

  • 480ml bottle – 48g sugar (12 teaspoons)

Nesquik Chocolate Milk

  • 480ml bottle – 58g sugar (14.5 teaspoons)

Gatorade Thirst Quencher

  • 500ml bottle – 30g sugar (7.5 teaspoons)

‘Water is boring’ is something i hear alot in my practice but it’s easy to spruce up your water. Here are some quick ways to create a cooling drink on a hot summer day.

  1. Raspberry lime water. In a large sealable jar, add 1 cup of fresh raspberries and 1 lime cut into quarters. Pat down with a wooden spoon to get some of the juice out without smashing them to smithereens. Put in about a cup of ice cubes then fill the jar with water. Sweeten to your liking with maple syrup. Keep in the fridge until you are ready for it (the flavors improve over time).
  2. Cucumber mint water. Wash about 2 inches worth of cucumber then slice into 1 cm thick discs. Wash a sprig of fresh mint, gently bruising it before placing it into a sealable jar with the cucumbers. Cover with water and add ice (optional) – enjoy right away. If cucumber isn’t appealing to you try pineapple instead.
  3. Watermelon water. Ever wonder why watermelon isn’t a traditional juice flavor? Me too! Create your own watermelon infused water by freezing cubes of watermelon then adding them to your drinking glass with a squeeze of lemon.

If you want to kick the sugar habit, try out my 72 hour Sugar-Free Challenge for no cost. Click here to get your copy. 


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