When we think about sugary drinks, most of us would picture fizzy sodas or indulgent milkshakes. But even some seemingly innocent beverages can pack a shocking amount of sugar. If you’re keeping an eye on your sugar intake, it’s important to know which drinks might be sneaking in more of the sweet stuff than you’d expect.
Fruit Juices
Many of us might think of fruit juice as a healthy choice, especially those with labels that boast “no added sugar.” While it’s true they’re made from natural sources, fruit juices are concentrated with fructose, the naturally occurring sugar found in fruits.
A glass of orange juice can contain as much sugar as a can of cola. Even “pure” juices can add up quickly if you’re not measuring portions.
Flavoured Coffees
Many rely on their morning coffee every day, and although it might feel like a harmless pick-me-up, those creamy, flavoured lattes and frappés are another story. Syrups, whipped cream, and chocolate toppings often contribute more sugar than you realise. A medium-sized caramel latte, for example, could carry the equivalent of seven teaspoons of sugar.
Sports Drinks
Sports drinks are marketed as a way to replenish after intense workouts, but unless you’re training for a marathon, they might be doing more harm than good. These beverages often contain a surprising amount of sugar to give that instant energy boost. A single bottle could easily rival the sugar content of a soft drink, which might defeat your post-exercise goals.
Sweetened Iced Teas
While Iced tea is often seen as a healthier alternative to fizzy drinks, many bottled varieties are loaded with sweeteners. Some brands use as much sugar as traditional sodas to achieve that crowd-pleasing taste. Even when labelled as “light” or “natural,” it’s worth reading the fine print.
Tonic Water
Despite it’s plain sounding name, Tonic Water is often anything but plain. Used as a mixer or enjoyed alone, tonic water is sweetened to balance out its bitter undertones. A single serving can contain several teaspoons of sugar, and since it’s clear and crisp, it doesn’t always seem obvious.
Plant-Based Milks
Switching to almond or oat milk might feel like a healthy choice, but many plant-based milks are flavoured or sweetened to improve taste. A vanilla or chocolate-flavoured option can sometimes rival the sugar content of traditional chocolate milk. Always look for the unsweetened versions if you’re trying to cut down.
Smoothies
Smoothies have a reputation for being wholesome and nourishing, but they’re not always as virtuous as they seem. Store-bought varieties can contain a mix of fruit concentrates, syrups, and added sugars that send their sugar content soaring. Even homemade blends can become sugar-laden if you’re adding a lot of sweet fruit.
Flavoured Water
Flavoured water is often marketed as a guilt-free way to stay hydrated, but it’s not always as simple as it seems. Many brands enhance their waters with sweeteners, sometimes bumping the sugar content to levels you’d find in a dessert. Checking labels can save you from a sugar overload.
Pre-Mixed Cocktails
Pre-mixed cocktails might seem like an easy choice for a party, but they often contain hidden sugars to ensure they taste good straight from the can. Margaritas, daiquiris, and other fruity options can be as sugary as a slice of cake. It’s worth considering a homemade version where you can control what goes in.
Energy Drinks
Our beloved energy drinks are often seen as a quick fix for fatigue, but they’re notorious for being packed with sugar. That burst of energy usually comes from a combination of caffeine and sweeteners. A single can could easily exceed your daily recommended sugar intake, leaving you with a crash not long after.