Are healthy drinks really healthy?

Food scientists and medical experts think water should be everyone’s favorite drink. While there is a plethora of beverages to choose from, science has proven that water should be our beverage of choice for better health.¹ The reason lies in one word: sugar.

Follow the guideline

The WHO guideline states that adults and children keeping daily intake of added sugars to less than 5% of their total energy intake (roughly 24 grams/ 6 cubes) can reduce the risk of overweight, obesity, tooth decay and other consequential chronic diseases², such as fatty liver disease, type 2 diabetes and heart disease.³ Currently, a 470ml iced coffee drink alone from a popular coffee chain contains 40 grams/10 cubes of sugar. Thinking sports drinks and fruit juices are healthier choices? Well, you are wrong.

Sports drinks are not good for you at all

As much as they are marketed as a drink to help enhance levels of mental alertness and physical stimulation, sports drinks, or energy drinks, are just as unhealthy as a sugary drink. Besides being sugar-packed, they contain a high level of caffeine, which can lead to high blood pressure, nausea, vomiting and convulsions.⁴

Fruit juices are not as healthy as you think

Packaged fruit juices contain just as much sugar and calories as a sugary soft drink, sometimes even more. Even if they come from real fruits, the processing tends to remove most of the flavor, so the manufacturers need to add so-called "flavor packs" to the juice to bring back the flavor that was lost.⁵ Fresh juices may be nutrient-rich, but if you drink a large glass, it is the equivalent of consuming several pieces of fruit in a very short amount of time, without all the fiber but with all the sugar.

Healthy alternatives

Without sugar, you can still enjoy flavorful beverages with ample nutritional value. Add slices of lime, cucumber and mint into your water for that refreshing taste. If you are looking for something more bubbly, use soda water or tonic water instead. Craving for juices? Blend your own and add vegetables like celery, bittermelon and carrot into the mix so you get less sugar but equally rich flavors. 

Drinking sugar-packed beverages can have various adverse impacts on our health. That’s why you have to Make the Right Choice for Your Health. If you want to lose weight, avoid chronic disease, and live longer, consider sticking to water as your go-to source of hydration throughout the day.

Reference:

1. Medical News Today - Fifteen benefits of drinking water
2. World Health Organization - WHO calls on countries to reduce sugars intake among adults and children
3. Healthline - 13 Ways That Sugary Soda Is Bad for Your Health
4. Independent - Why Are Energy Drinks Bad For You?
5. Healthline - Fruit Juice Is Just as Unhealthy as a Sugary Drink