Colourful, sweet, most of the time also carbonated beverages are consumed by us source of simple dietary carbohydrates. Especially now, in the summer time, when heatwaves are bothering us and we’re trying to make sure that our body stays hydrates, and to quench our thirst we reach for them greedily. But do we realise, that apart from the good hydrating, cooling down and thirst quenching effects, they’re also a source of quite a few unnecessary calories that we supply our body with? This is the ranking of the sugar most popular beverages contain.

Read the labels!

Sugar has many names. The main one from our sugar bowl is mainly saccharose, which is a mix between fructose and glucose. However, let’s remember that sugar is: glucose, fructose, saccharose, galactose, dextrose, maltose, glucose-fructose syrup, maltodextrin, corn syrup, barley and many more. Buying your favourite drinks, make sure to pay attention to the labels, this also applies to food products. Pay special attention to products marked as light. People watching their figure often fall for that trap. These products usually contain less fat, but a lot more sugar. In the meantime, the amount of carbohydrates and fats should be similar.


How much sugar can you consume? In 2014, WHO recommended, that the amount of sugar that we can safely consume, should be reduced from 10-percent of daily energy needs to 5%. The recommended amount is 5 teaspoons (20g) for an average woman with appropriate body weight, 6 teaspoons (24g) for an average man with appropriate body weight and only 3 teaspoons (12g) for children. Currently, a lot of kids eat around 2-3 times more sugar than the recommended consumption all just during breakfast. The amount of hidden sugar in popular products affects this unconscious increase in its consumption, and the consequences of this are tragic.

Drink Sugar in 1 litre of drink Sugar Cubes in 1 litre of drink (cube = 5g)

Coca-cola 106g 21,2 cubes
Dr Pepper 69g 13,8 cubes
Cherry Coke 106g 21,2 cubes
Schweppes Tonic 89g 17,8 cubes
Pepsi 110 g 22 cubes
Tiger (energy drink) 108g 21,6 cubes
Powerade (isotonic drink) 33g 6,6 cubes
Mirinda 129g 25,8 cubes
Lipton Ice tea 69g 13,8 cubes
Mountain dew 124g 24,8 cubes
Fanta Orange 92g 18,4 cubes
Sprite 100g 20 cubes
Fanta Citrus 112g 22,4 cubes
Kinley tonic 94g 18,8 cubes
Nestea 75g 15 cubes
Burn (energy drink) 66g 13,2 cubes
Red bull (energy drink) 108g 21,6 cubes
Pepsi twist 117g 23,4 cubes
7Up 107g 21,4 cubes

As we can see in the above statement, the amount of sugar that a sample beverage contains is huge. By including them in our diet we expose ourselves to consuming even kilograms of sugar a day. In popular drinks, the amount of natural juice is almost non-existent, and the incredible sweet taste is there thanks to the sugar added at the production stage. These drinks, apart from sugar, also contain a lot of other ingredients that are not healthy for our body and will disturb its functions if too much of it is consumed. Let’s not forget about the energy drinks – it’s not just caffeine and taurine, but also a shot of pure sugar with preservatives.

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