How Many Calories Did you Drink Today?

Today I had a patient tell me that she can't stop gaining weight. She is exercising more now than ever, she is eating small meals, and yet can't seem to kick the weight. However, into more questioning I discovered that her drink of choice is soda. Now, alot of people think that because you are drinking and not eating that the calories are free- but that just is not the case. Drinks are one of the worst culprits when it comes to obesity and diabetes. Be sure to read the labels of your drinks- specifically looking for sugar content and calories. But beware- many drinks will list the calories and sugars per serving, not per can/bottle. So if your drinks says it only has 100 calories but there are 2.5 servings in the whole bottle- then know that if you drink the bottle- you are drinking 250 calories, not 100.
Why do we care about sugar intake? Because sugar equals weight gain and increases our risk for diabetes. It runs like shards of glass in our blood vessels, making microscopic tears in the linings. Over time, with consistently elevated sugar levels our vessels and every organ that our vessels feed become damaged. Keep sugar intake low to avoid this damage and also to avoid unwanted weight gain.

Each can of soda= 39 grams of sugar and each bottle = 65 grams...The World Health Organization only recommends 50 grams of sugar ( 12 teaspoons) in an entire day...How much did you have today??

1 can of Coke is 140 calories, 39 grams of sugar
That's the calorie equivalent of eating a rice krispie treat or 35 M&M's
That's the sugar equivalent of eating THREE ice cream sandwiches

1 20 oz bottle of Coke is 240 calories, 65 grams of sugar

That's the calorie equivalent of eating a Snickers candy bar (but at least the candy bar only has 1/3  of sugar)
That's the sugar equivalent of eating ....SIX Krispy Kreme original Glazed doughnuts!!!

IS EQUAL TO.....

 

 So you are wondering, "Well what are my options"??

Water- it keeps your body healthy but also reduces fine lines and wrinkles!!

Flavored Water (Crystal light and Propel flavored water OR flavor your own with fruits)

Unsweetened tea (try just adding a packet of Splenda or Stevia)
          Make it green tea and enjoy the benefits of reducing your risk of osteoporosis, heart disease, cancer, and cavities.
 
Low fat milk/almond milk- this is not a "no sugar" drink but it is lower than soda, use in moderation

Coffee with a splash of cream/milk- this is a splash, not a pour. This also does not include calorie laden lattes.

Diet Soda- this is a hot topic and controversial among many health gurus. The BEST choice is to not consume soda of any nature (diet or regular). However, this blog is directed at the average person who is trying to make BETTER choices. Eventually I would like you to transition from drinking diet soda to just drinking water but again, baby steps....



Still craving that soda?