Even though it may be healthier to avoid sugar sweetened beverages altogether, there are recommended maximum daily limits to help you stay on track. It’s recommended that men consume no more than 150 calories per day from beverages which approximately equals out to 9 teaspoons of sugar. Women should consume no more than 100 calories per day from beverages equaling out to about 6 teaspoons of sugar per day. Beverages should be enjoyed moderately, you don’t want to drink your calories away!
A single teaspoon contains 4.2 grams of sugar. Imagine you pour yourself a glass of water, and add 7-10 tsps of sugar into that glass. That sounds like an insane amount of sugar, but that’s how much is added to a can of soda! Crazy right? Research shows the average American drinks 400 calories on a daily basis. Most sugar sweetened beverages are not nutrient dense and they often replace healthier choices like water.
Weight gain, obesity, kidney diseases, certain types of cancers, tooth decay, cavities, gout, type 2 diabetes, and non-alcoholic liver disease are often associated with individuals who frequently drink sugar-sweetened-beverages.
Our bodies won’t function properly when too much sugar is consumed. There is scientific evidence that shows our bodies do not detect liquid calories the same way that it would detect calories from food. When we eat food, our bodies will naturally compensate by reducing our food calorie intake. However, when we drink calories, our bodies don’t create that same compensation. As a result, we eat or drink more calories than we should. Richard Mattes, M.P.H, R.D, a professor of foods and nutrition at Purdue University said, “Fluid calories do not hold strong satiety properties, don’t suppress hunger and don’t elicit compensatory dietary responses,”. Liquids that contain calories don’t suppress hunger or quench your thirst.