Ok, so the first and a half of 2015 is in the books. Are you still maintaining your emphasis on cleaner eating? Is 2015 your year, or has it already succumbed to the same fate as previous years. We are challenging all of you. We don't expect you to turn it all around in one day, so over the next few weeks, we are going to try to build better nutritional habits. The first challenge is to eliminate liquid sugar. This includes sugary condiments as well, like some BBQ sauce, ketchup, and salad dressings.
- Sugary drinks are a major contributor to the obesity epidemic.
- The term “soft drink” refers to any beverage with added sugar or other sweetener, and includes soda, fruit punch, lemonade and other “ades,” sweetened powdered drinks, and sports and energy drinks.
- People who drink sugary beverages do not feel as full as if they had eaten the same calories from solid food, and studies show that people consuming sugary beverages don’t compensate for their high caloric content by eating less food.
- Fruit juice is not a better option. Even though it has more nutrients, it contains as much sugar (though from naturally occurring fruit sugars rather than added sugar) and calories as soft drinks.
- A 2014 study showed that consumers drinking sweetened beverages — whether low-calorie or not — tend to have an overall lower dietary quality.
Two out of three adults and one out of three children in the United States are overweight or obese, and the nation spends an estimated $190 billion a year treating obesity-related health conditions. Rising consumption of sugary drinks has been a major contributor to the obesity epidemic. On any given day, half the people in the U.S. consume sugary drinks; 1 in 4 consume at least 200 calories from such drinks; and 5% drink at least 567 calories—equivalent to four cans of soda.
- The average can of sugar-sweetened soda or fruit punch provides about 150 calories, almost all of them from sugar, usually high-fructose corn syrup. That’s the equivalent of 10 teaspoons of table sugar. If you were to drink just one can of a sugar-sweetened soft drink every day, and not cut back on calories elsewhere, you could gain up to 5 pounds in a year.
- Drinking water in place of SSBs or fruit juices is associated with lower long-term weight gain.
- A recent study found that consumption of calorie-sweetened beverages has continued to increase and may play a role in the obesity epidemic, metabolic syndrome and fatty liver disease, whereas reducing intake of soft drinks is associated with less weight gain and metabolic improvement.
The more ounces of sugary beverages a person has each day, the more calories he or she takes in later in the day. This is the opposite of what happens with solid food, as people tend to compensate for a large meal by taking in fewer calories at a later meal. This compensatory effect doesn’t seem to be present after consuming soft drinks, for several possible reasons:
- Fluids don’t provide the same feeling of fullness or satisfaction as solid foods, as the body doesn’t “register” liquid calories as it does calories from solid food. This may prompt a person to keep eating even after an intake of a high-calorie drink.
- It is possible that sweet-tasting soft drinks—regardless of whether they are sweetened with sugar or a calorie-free sugar substitute—might stimulate the appetite for other sweet, high-carbohydrate foods.
- Even though soda may contain more sugar than a cookie, because people think of soda as a drink and a cookie as a dessert they are more likely to limit food than beverages.
The information above was taken verbatim from the website above. That being said, we also would like to make sure that sweet tea is incorporated in the no intake list. If you can't stop drinking these, or if you experience headaches with the removal of sugar drinks, you may be an addict. Yes, a sugar addict. Yikes! If you have any questions, please feel free to ask. Remember, this is simply the first week, and we will try to build in the following weeks. Take it one step at a time. Good luck.
How much sugar is in soda and other beverages?
The Nutrition Source created How Sweet Is It?, a guide to help consumers understand the amount of sugar and calories in soda, juice, sports drinks, and other popular beverages
The front of the guide shows the number of teaspoons of sugar found in various drinks.
The back of the guide has a more comprehensive list of common beverages and their sugar and calorie content.
The guide includes beverages that are sweetened with added sugars, as well as beverages that are naturally high in sugar, such as juice.
It does not include “diet” drinks that are partly or entirely sweetened with artificial sweeteners or stevia (a natural calorie-free sweetener). As you review the guide, keep the following in mind:
- The best-choice beverages are those that fall in the green category—drinks that have little or no sugar added to them, such as water, sparkling water, coffee, or tea.
- Drinks that fall in the red category should be drunk infrequently and sparingly, if at all. These beverages have much more than 12 grams of sugar in a 12 ounce serving, and some have upwards of 40 grams of sugar—equivalent to about 10 teaspoons of sugar—and 200 or more calories in a 12-ounce serving.
The following is a link to the "How Sweet it is" guide