Juice
Just 12 ounces of orange juice, even if it’s from 100 percent fruit, has just over eight teaspoons of sugar. That’s a lot of sugar in one glass. So try to drink less of it. If you buy smaller containers or simply buy juice less often, you will drink less. Out of sight, out of mind! Start watering it down. Pour three-quarters of the glass and fill the rest with water or bubbly water. Put slices of fruit in the mix to add flavor.
Sports drinks
These drinks were created for a specific reason: to support athletes performing sustained aerobic exercise who need to replenish salt, water and sugar for peak performance. But many people drink sports drinks all day long, and it has nothing to do with their athletic performance. For the athletes out there, decide whether the drink meets your needs. Measure sweat rate, notice your urine color, and decide if you need more or less sugar, salt and water. It can take an athlete an entire season to find the right mix, but it’s worth it, as proper hydration and electrolytes are essential to performance. Twelve ounces of traditional sports drink contains just over five teaspoons of sugar.
Tea
There are countless fantastic teas out there that are full of flavor — some naturally sweet, without any added sugar. There are herbal teas that are berry-, citrus-, mint- or fruit-flavored, and many black teas with a sweet and flavorful twist. If you are a traditional tea-drinker and you put several spoonfuls of sugar in the cup, notice how many teaspoons you use. Then consider adding less. Keep decreasing the content over time (perhaps months). You will notice how your palate shifts and the body adjusts to less sweetness. And if you are drinking tea products in cans and bottles, read the ingredients! Choose tea without any added sugar; then, if you must, add some sugar yourself. Take ownership of how much sugar you drink.
Coffee
I love my coffee and happily imbibe it daily. But there’s nothing in my cup but coffee. No sugar. Many of us love coffee not for the taste, the ritual or the caffeine kick, but for the sugar rush that comes with it. Either we are adding several spoons of sugar on our own, or we are frequenting coffee shops that add loads of syrups and sweeteners. Many mochas, flavored lattes and other coffee drinks have at least five teaspoons of added sugar. Step one, as always, is to be aware. How much sugar is in those coffee drinks? How much sugar do you add yourself? If you’re drinking your coffee only for the sugar, then you might be better off having a dessert instead.