10 Drinks Dietitians Say to Avoid for Better Health

If you’re focusing on your calorie intake for weight loss or trying to limit sugar to maintain balanced blood sugar levels, drinks can often go unnoticed. However, several beverages pose risks to your health. Surprisingly, what may appear to be healthy options can actually be laden with sugar, as noted by Stephani Johnson, D.C.N., R.D.N., an adjunct professor at Rutgers University School of Health Professions.

Excessive consumption of sugar, particularly added sugars that are incorporated into drinks, can lead to various health problems. According to the American Heart Association (AHA), sugar-laden beverages are the leading contributors to added sugar in the American diet.

Meet the experts: Stephani Johnson, D.C.N., R.D.N., and Jason Ewoldt, M.S., R.D.N., a wellness dietitian at the Mayo Clinic.

For guidance, the AHA recommends that men limit their daily added sugar intake to 36 grams (g) and women to 25 g. In contrast, the Dietary Guidelines for Americans stipulate that no more than 10% of daily caloric intake should derive from added sugars, equating to 200 calories for those consuming 2,000 calories each day. “Since sugar-rich foods and drinks usually come with high calorie counts, it’s essential to manage sugar consumption for a well-balanced diet,” Johnson asserts.

Discover below which drinks to avoid (or enjoy in moderation) for better health, and explore healthier alternatives.

Top Drinks to Avoid for Better Health

Fruit Juice

Often perceived as a healthier choice, fruit juices can be misleading. “Some juices are mainly water and high fructose corn syrup, with actual fruit juice appearing further down the ingredient list,” explains Johnson. Even 100% fruit juice should be enjoyed sparingly, as an eight-ounce serving can contain up to 37 g of sugar and may contribute to weight gain according to research.

Opting for juice instead of whole fruits also means you miss out on key nutrients. “Whole fruits have lower sugar and include fiber, which is absent in juices,” states Jason Ewoldt, M.S., R.D.N..

Alternatives:

• Seltzer with a splash of juice

• Juice diluted with equal parts water

Sweetened Iced Tea

“Like all sugary drinks, sweetened iced tea packs a hefty dose of sugar and calories,” states Ewoldt. A standard 12-ounce serving can contain between 27 to 35 g of added sugar, which is comparable to many sodas. Even varieties labeled as “lower sugar” can still have 5 to 17 g per serving.

Alternatives:

• Unsweetened green, black, or herbal tea

• Tea mixed with a splash of lemonade

Sugary Coffee Drinks

“Sweetened coffee beverages can contain anywhere from 12 to 60 g of sugar,” reports Ewoldt. Sources of sugar could include packets of sugar, flavored syrup pumps, or sweetened creamers. These additions can negate any health benefits coffee might offer.

Alternatives:

• Whole, 2%, or unsweetened plant-based milk in place of creamers

• Natural sweeteners like stevia or monk fruit

Soda

Just a single can of soda exceeds the recommended daily limit for added sugar, with larger servings, like a 50-ounce cup, packing in a staggering 100 to 160 g of sugar!

Furthermore, soda often contains high fructose corn syrup, linked to a slew of health issues, including fatty liver disease, Johnson notes.

Alternatives:

• Seltzer with a splash of juice

• Sodas sweetened with stevia

Sweetened Plant-Based Milk

“Many sweetened nut milks provide little fiber or protein while having a considerable sugar content,” explains Ewoldt. Sugar levels can range from 5 to 17 g per serving. Common options include almond, cashew, oat, rice, coconut, and soy milk. Except for soy, most of these alternatives lack the protein found in dairy milk, which typically has 8 g of protein in an eight-ounce serving, according to Johnson.

Alternatives:

• Unsweetened plant-based milks

• Unsweetened soy milk, which has comparably high protein and no added sugars

• Lactose-free dairy milk, if dairy alternatives are needed for lactose intolerance

Pre-mixed Alcoholic Drinks

“Pre-mixed alcoholic beverages can be calorie-heavy, primarily due to the syrups used to mask alcohol taste,” states Ewoldt. Some may contain 25 to 40 g of sugar, surpassing some sodas, warns Johnson.

Alternatives:

• Sugar-free pre-mixed alcoholic drinks

• Fresh fruit or herbs instead of syrups

• Sparkling water instead of tonic water or soda

Pre-made Smoothies

“Pre-made smoothies can turn a potentially nutritious drink into a calorie-rich option,” explains Ewoldt. Depending on the ingredients—like fruit juices, syrups, and sweet yogurts—they could be high in calories and sugar while offering little fiber or protein.

Though premade smoothies may be a better alternative to carbonated sugary drinks, a single bottle can contain upwards of 300 calories and 40 g of sugar. “While this sugar may come from natural sources, it is still metabolized like added sugars,” Johnson adds.

Alternatives:

• Homemade smoothies with reduced fruit content and added protein powder

• Homemade smoothies using plain nonfat Greek yogurt

Pre-made Protein Drinks

These drinks can be convenient for reaching protein goals on the go, and many premade protein options tend to have lower sugar content due to the use of calorie-free sweeteners. However, making your own protein shake with protein powder, fruit, and even greens like spinach gives you greater control over the ingredients, according to Ewoldt.

Energy Drinks

Many energy drinks have 30 to 40 g or more of sugar per serving. They can also contain up to 300 milligrams (mg) of caffeine, which is significantly higher than a cup of coffee. “Incorporating these beverages into our regular consumption doesn’t bring many health benefits,” Ewoldt states. If faced with a choice between coffee and energy drinks, opt for black coffee.

Alternatives:

• Coffee without added sugars

• Energy drinks sweetened with plant-based sweeteners

Sports Drinks

A typical 20-ounce sports drink contains about 270 mg of sodium and 30 to 40 g of sugar. “These drinks are designed to replace fluids and electrolytes lost through heavy sweating,” mentions Johnson.

While they can be beneficial during intense athletic events or training sessions lasting over 60 minutes, plain water is typically sufficient for moderate-intensity activities of shorter duration, adds Ewoldt.

Alternatives:

• Electrolyte packets with no added sugar

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