4 Easy Drink Swaps to Cut Down on Sugar

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4 Easy Drink Swaps to Cut Down on Sugar

iStock_000061304114_SmallYou may already know that sugar makes you gain weight, can lead to the development of certain chronic health problems, and even impairs your immune system. What you don’t know is how to kick sugar to the curb!

It’s simple enough to make the commitment to stay away from obviously sugar-laden treats like candy and cake, but most of us are drinking a ridiculous amount of sugar on a daily basis. In fact, you probably aren’t even counting those calories! If you’re dependent upon sugary drinks, try these easy swaps to reduce or eliminate your sugar consumption.

Iced coffee. A 16-ounce frozen coffee drink with whipped cream can pack a whopping 400 calories. Substitute an iced coffee with just a tablespoon of half and half, and two teaspoons of sugar, and you can slash your calorie intake by about 345 calories.

Soda. If you’re accustomed to grabbing a 12-ounce can of soda from the office vending machine, you should be aware that your drink is worth 140 calories and contains nearly 10 teaspoons of sugar! Try mixing 10 ounces of club soda with 2 ounces of fruit juice instead, and you’ll eliminate nearly all of those calories and sugar.

Sports drink. For some reason, people tend to think sports drinks are healthy. Perhaps it’s because their commercials show sweaty, fit people taking swigs of the sugary stuff. But these drinks really aren’t all that good for you. If you can’t completely swap it out for water, dilute about 3 ounces of sports drink in about 8 ounces of H2O.

Sweetened iced tea. And of course, there are the drinks to which you add sugar yourself. You probably do this by taste, so there is no telling how much sugar you’re actually adding to drinks like tea. One solution is to use a measuring spoon next time you sweeten your tea, so that you actually understand how much sugar you are putting in the drink. Each time you make your favorite beverage, add a little bit less sugar, until you have cut back to half of your original amount.

Of course, it is always best to swap any drink for water. But if you just can’t stand to give up your favorites, the above swaps can help you cut back on sugar while still enjoying a treat once in a while.