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Sugar in Food

Sugar in Food

The Hidden Danger of Calories in Drinks

Remember the quaint “family-size” bottle of Coca-Cola?

What would you like to drink with that?” asks the waitress. Think twice before you answer.

Your body may not register the calories in drinks as well as it does the calories in food. So when you down sweetened iced tea or a soda before or with a meal, your body may not compensate for those sugar calories by eating or drinking less of something else that day.

Making matters worse: serving sizes for beverages are ballooning…as are Americans.

Beverages are major contributors to obesity that often get overlooked. What’s really changed in our diets over the last few decades is that we’re drinking a lot more calories than we ever did before.

Family-size Coke?

Are you old enough to remember the “family-size” bottle of Coca-Cola? The CokeBottlesFamilySizeadvertisements in the 1950s would show a family of four sitting down at the dinner table and sharing a bottle of Coke.

Remember how big the bottle was? Only 26 ounces! Barely more than a serving for one person these days, not a whole family.  No wonder we’re a bigger country.

The stealthy calories in drinks

In one study, people were asked to consume 450 calories’ worth of jelly beans every day for four weeks and 450 calories’ worth of soda every day for another four weeks.

On days they ate the jelly beans, the participants compensated by eating roughly 450 fewer calories of other foods. So they consumed no more calories than usual.

Not so on the days they drank soda. The participants didn’t compensate and ended up eating roughly 450 more calories than usual.

The lesson

The calories in drinks don’t trip our satiety mechanisms. They just don’t register.

Here’s more evidence that liquid calories go unnoticed: One-day studies show that if you drink a calorie-containing beverage like sweetened iced tea or a soda with a meal, you’ll wind up consuming more calories at that meal than if you drink a calorie- free beverage.

And if people do that every day?

Researchers at the Monell Chemical Senses Center in Philadelphia gave 20 men and women about 40 ounces a day of either regular or diet cola. After three weeks, the women who drank the regular cola gained an average of two pounds; the men’s weight didn’t change. On the diet soda, the men lost one pound and the women’s weight didn’t change.

It doesn’t matter if you drink them before a meal or during a meal, the calories in drinks add on to—rather than replace—the calories you consume during the day.

Waitress, I’ll have unsweetened iced tea, please!

Sources: Internat. J. Obesity 24: 794, 2000. Physiol. Behav. 48: 19, 1990. Am. J. Clin. Nutr. 51: 963, 1990.

 

Find this article about the calories in beverages interesting and useful? Nutrition Action Healthletter subscribers regularly get sound, timely information about staying healthy with diet and exercise, delicious recipes, and detailed analyses of the healthy and unhealthy foods in supermarkets and restaurants. If you’re not already subscribing to the world’s most popular nutrition newsletter, click here to join hundreds of thousands of fellow health-minded consumers.

 

 

Add Your Comments

5 Comments

  1. Vincent
    Posted September 3, 2015 at 9:07 am | Permalink

    When are you going to start including wine and beer (alcohol as beverages) in your columns?

  2. Dan
    Posted September 12, 2016 at 11:29 am | Permalink

    I don’t think the take-away from this article should be that Diet Soda is the better alternative. It should be “no soda.” As Nutrition Action itself is keen to report, the artificial sweeteners in diet soda are just as harmful to weight management as sugar. I, for one, quit a big diet soda habit cold-turkey 9 months ago (along with all artificial sweeteners) and have seen a 5% drop in weight (all other things equal).

    • helenl15
      Posted September 18, 2016 at 6:41 pm | Permalink

      Definitely agree that there should be some added information to show what you yourselves have shared, that artificially sweetened drinks are not the answer…and may in fact be adding to our overall obesity problem by increasing cravings for sweet foods.

  3. abac
    Posted September 14, 2016 at 10:35 am | Permalink

    Calories from beverages are no more unique than calories from other sources. However, we agree that people should be mindful of their beverage calories. America’s beverage companies have supported nutrition transparency; it’s why we voluntarily placed clear calorie labels on the front of every bottle and can we produce in support of first lady Michelle Obama’s “Let’s Move” campaign in 2010. And, via our Balance Calories Initiative, our member companies have voluntarily pledged to reduce beverage calories consumed per person by 20 percent nationally by 2025 through innovation, reformulation and smaller package sizes.

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