10 Drinks Dietitians Recommend Avoiding for Improved Health

The AHA recommends a limit of 36 grams (g) of added sugar per day for men and 25 g for women. The Dietary Guidelines for Americans recommend that added sugars should comprise no more than 10% of daily caloric intake. For a 2,000-calorie diet, this equates to about 200 calories from sugar. “This is particularly important as numerous sugary foods and beverages are also calorie-dense,” Johnson states.

This article highlights various drinks to steer clear of for better health, along with healthier options to consider.

Top Drinks to Avoid for Better Health

Fruit Juice

Despite its healthful image, fruit juice can be misleading. “Many juices contain water and high fructose corn syrup as primary ingredients, with actual fruit juice appearing lower on the list,” Johnson explains. Even pure fruit juice should be enjoyed sparingly; an eight-ounce serving can have up to 37 g of sugar and has been linked to weight gain, research suggests.

Moreover, consuming juice instead of the whole fruit results in missing out on essential nutrients. “Whole fruit not only has less sugar, but also provides fiber, a nutrient often lost in juices,” states Jason Ewoldt, M.S., R.D.N..
Alternatives:

• Whole fruits
• Seltzer with a splash of juice
• Juice diluted with 50 percent water

Sweetened Iced Tea

“Like other sugary beverages, sweetened iced tea is high in both sugar and calories,” Ewoldt warns. A typical 12-ounce serving can hold 27 to 35 g of added sugar, comparable to some sodas, according to Johnson. Even varieties labeled “less sugar” can still contain 5 to 17 g per serving.
Alternatives:

• Unsweetened green, black, or herbal tea
• Tea with fresh lemon
• Tea with a splash of lemonade

Sugary Coffee Drinks

“Sweetened coffee drinks can contain anywhere from 12 to 60 g of sugar,” says Ewoldt. Sugar sources can include packets of sugar (each with 4 g of sugar), flavored syrup pumps (each pump adds about 5 g), or sweetened creamers, all of which can negate the health benefits of coffee.
Alternatives:

• Whole, 2%, or unsweetened plant-based milk instead of sweetened creamers
• Plant-based sweeteners such as stevia or monk fruit

Soda

A single can of soda typically contains more added sugar than recommended for an entire day, warns Ewoldt. In larger servings, such as 50-ounce cups, this can balloon to 100 to 160 g of sugar!

Additionally, many sodas are sweetened with high fructose corn syrup, associated with various health risks, including fatty liver disease, notes Johnson.
Alternatives:

• Seltzer with a splash of juice
• Sodas sweetened with stevia

Sweetened Plant-Based Milk

“Sweetened nut milks typically have minimal fiber and protein while containing a moderate amount of sugar,” explains Ewoldt. Some can have between 5 to 17 g of sugar per serving. Common types include almond, cashew, oat, rice, coconut, and soy. “Except for soy, most alternatives lack the protein found in dairy, which has about 8 g per eight-ounce serving,” Johnson adds.
Alternatives:

• Unsweetened plant-based milks
• Unsweetened soy milk, which has no added sugar and comparable protein levels to dairy
• Lactose-free dairy milk (if lactose intolerance is the reason for choosing plant-based milk)

Pre-mixed Alcoholic Drinks

“Pre-mixed alcoholic beverages can be dense in calories due to additional syrups and sweeteners designed to mask the alcohol taste,” warns Ewoldt. Some might have 25 to 40 g of sugar per serving, surpassing the sugar content of a soda, according to Johnson.

Alternatives:

• Sugar-free premixed alcoholic drinks
• Use fresh fruit or herbs in lieu of syrups
• Opt for sparkling water instead of tonic water or traditional soda

Pre-made Smoothies

“Pre-made smoothies can transform a potentially nutritious drink into a high-calorie option,” Ewoldt states. Depending on ingredients like sugary yogurt, fruit juices, and syrups, they may be laden with calories and sugar, while lacking fiber and protein.

While they may be a better choice than soda, a single pre-made smoothie can contain 300 calories and 40 g of sugar. “Even if this sugar occurs naturally, the body processes it similarly to added sugars,” Johnson notes.

Alternatives:

• Whole fruit
• Homemade smoothies with less fruit and added protein powder
• Homemade smoothies with plain nonfat Greek yogurt

Pre-made Protein Drinks

While these can be convenient for those needing quick protein boosts, many pre-made protein drinks use zero-calorie sweeteners, leading to lower sugar levels. However, crafting your own protein shake from protein powder and fruits or vegetables gives you much more control over ingredients, says Ewoldt.

Alternatives:

Energy Drinks

Energy drinks often contain upwards of 30 to 40 g of sugar and can pack a caffeine punch as high as 300 milligrams (mg)—more than triple than a standard cup of coffee. “From a health perspective, these should generally be avoided,” Ewoldt advises. When it comes to a caffeine choice, black coffee is generally preferred.

Alternatives:

• Black coffee without added sugar
• Energy drinks sweetened with plant-based alternatives

Sports Drinks

A 20-ounce bottle of a typical sports drink can have around 270 mg of sodium and 30 to 40 g of sugar. “They are formulated to quickly replace fluids and electrolytes during intense exercise,” explains Johnson.

While beneficial for athletes engaged in prolonged and intense training, those doing moderate activities for less time should stick to plain water for hydration, adds Ewoldt.
Alternatives:

• Water
• Electrolyte packets without added sugars

Key Takeaways

• Fruit juices can be high in sugar; whole fruits are a better option.
• Avoid sweetened teas and opt for unsweetened varieties.
• Limit sugary coffee drinks; consider unsweetened milk or plant-based sweeteners instead.
• Soda contains excessive sugar and should be replaced with seltzer or sugar-free alternatives.
• Be wary of pre-mixed alcoholic and protein drinks, as they can be calorie-dense.
• Moderation is key; select beverages wisely to maintain a balanced diet.

FAQ

How can I reduce sugar in my drinks?

Opt for unsweetened versions of beverages or dilute juices with water.

Are all fruit juices bad?

Not all juices are bad, but it’s vital to consume them in moderation and prefer whole fruits for more benefits.

What can replace soda in my diet?

Seltzer water with a splash of juice or herbal teas can be refreshing alternatives to soda.

Is it okay to drink energy drinks occasionally?

Occasional consumption is generally fine, but it’s best to choose lower sugar and caffeine options.