5 Surprising Drinks with as Much Added Sugar as Soda

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Soda can be a source of added sugars, but many beverages contain just as much sugar—or more.

• Boba, iced tea or lemonade may sound like a better choice, but added sugars can sneak in and add up.

• Swap for sparkling water, dilute sugary drinks and check nutrition labels for added sugars to limit intake.

When it comes to added sugar, soda is usually the first drink that comes to mind. And with roughly 24 grams of added sugar per 8 ounces of regular cola, it truly is the poster child of added sugar–packed bevvies. But it’s far from the only one worth knowing about if you are managing your added sugar intake. Plenty of beverages that seem like a more wholesome or refreshing choice can contain just as much added sugar, or even more, as an OG soda (or pop, if you live in the Midwest).

Added sugars are sweeteners added to foods and drinks during processing or preparation. That’s different from the natural sugars found in whole fruit, vegetables and plain dairy products. The distinction matters because diets high in added sugars are linked to a greater risk of weight gain, type 2 diabetes and heart disease. Beverages can be a significant source, in part because they’re easy to consume quickly and don’t offer the same satiety factor as many foods. The American Heart Association recommends limiting added sugars to no more than 25 grams, or about 6 teaspoons, a day for most females and 36 grams, or about 9 teaspoons, a day for most males. So with a little basic math, you can easily see how regularly drinking one 8-ounce soda (or another drink with a similar added sugar content) can become problematic if that becomes a common practice.

If you are limiting your added sugar intake, here are some drinks to save for a “one-in-a-while” sip, along with traditional sodas, like regular cola.

1. Boba Tea

Boba, or bubble tea, blends tea with milk, flavorings and those signature chewy tapioca pearls. How much sugar you get depends heavily on the ingredients used, which can vary, but boba has the potential to contain a significant amount of added sugars. “While more traditional boba tea often uses just a small amount of brown sugar syrup to sweeten, it’s not uncommon to see 30 to 60 grams of added sugar in more modern and flavored varieties,” says Sarah Kiel, RD, CSSD. That upper range can more than double the sugar in an equal serving of cola. The pearls themselves are often soaked in sugar syrup, and many shops add flavored powders, fruit syrups or sweetened condensed milk on top. Because popular boba tea shops frequently sell 16-ounce or larger sizes, a single order can carry you well past a full day’s recommended added sugar limit.

Even purchasing canned options doesn’t guarantee a lower-sugar option, For example, one 8-ounce serving of a canned Brown Sugar Boba Milk Tea contains 22 grams of added sugar, but a full can contains more than 8 ounces. If you enjoy boba tea, your best bet is to purchase a DIY kit to make your own bubble tea with less added sugar.

2. Energy Drinks

Energy drinks are known for caffeine, but sugar is often the quieter ingredient that people may not realize is in there. “Energy drinks often contain a surprising amount of added sugar in each serving,” says Rachael Ajmera, M.S., RD. An 8-ounce serving of a typical energy drink contains 25 grams of added sugar.

Pairing a large dose of sugar with a large dose of caffeine can also lead to an energy crash later. If you’re after a lift, sugar-free versions or plain coffee or tea offer caffeine without the added sweeteners.

3. Bottled Sweetened Iced Tea

Tea itself has no added sugar, but the bottled sweetened kind is a different drink. “One drink that can be surprisingly high in added sugar is bottled sweetened iced tea. Depending on the brand and variety, an 8-ounce serving can contain around 20 to 25 grams of added sugar, putting some sweet teas in the same ballpark as soda,” says Samantha Thorp, M.S., M.P.H., RD.

Bottled iced tea is also easy to overconsume, as many bottles hold two or three servings, so the sugar adds up faster than you might think. Brewing your own tea and sweetening it lightly, or choosing unsweetened, gives you the same refreshing quality with far less added sugar.

4. Lemonade

Lemonade is easy to overlook when you’re thinking about added sugar, maybe because it’s made with real fruit, feels light and doesn’t carry the same reputation as soda. But the nutrition label can tell a different story. “Lemonade can sound like a healthier choice than soda because it contains real lemon juice, but many versions are still essentially sugar-sweetened beverages,” says Johannah Katz, M.A., RD. Lemon juice is naturally tart, so bottled lemonade typically relies on a lot of added sugar to balance it.

Katz offers a practical fix: “For someone who drinks lemonade frequently, an easy compromise is to dilute it with sparkling or still water, choose an unsweetened or lower-sugar version, or make it at home with fresh lemon and much less added sweetener.”

5. Flavored Coffee Drinks

“One drink that can have as much added sugar as soda is a large flavored coffee drink, such as a Caramel or Mocha Frappuccino. Depending on the size and customization, these drinks can contain 50 to 70-plus grams of added sugar, which can be comparable to or even exceed the amount in a can of regular soda,” shares Lakelyn Lumpkin, M.P.H., RD, LDN. A typical 8-ounce frozen mocha coffee drink contains 30 grams of added sugar.

When you’re at a coffee shop, ask for fewer “pumps” (of syrup) to help limit the added sugar in your drink. Or go for a classic cup of coffee for a caffeine boost sans the added sugars, and add flavor using spices like cinnamon or nutmeg. Making your own version of your favorite coffee drinks at home allows more control over added sugars.

Reducing Added Sugars in Drinks

Cutting back on added sugar doesn’t mean giving up flavor or fizz. A few simple habits can make a real difference:

• Choose sparkling water: Swap sweetened drinks for plain or naturally flavored sparkling water when you want something fizzy and refreshing without the sugar.

• Read the nutrition label: Check the “added sugars” line and the serving size. A bottle often holds two or three servings, so the total can be higher than it first appears.

• Ask for less sweetener: At coffee shops and boba spots, request half the syrup or a lower sugar level. Small reductions add up over time.

• Dilute what you drink: Cut lemonade, juice or sweet tea with still or sparkling water to lower the sugar per glass while keeping some flavor.

Our Expert Take

Soda may be the drink that gets singled out most often, but it’s hardly the only way added sugar sneaks into your day. As these examples show, some beverages earn a “better-for-you” reputation because they contain tea, fruit or milk, yet that health halo can make their sugar content easier to miss.

That doesn’t mean every sweetened drink needs to be off-limits. It just means they’re worth investigating a little more carefully. Checking the added sugars line, noticing how many servings are in the container and choosing unsweetened or less-sweet options more often can make a meaningful difference over time. And if these are drinks you truly enjoy, sometimes a smaller pour or cup size can provide the same level of satisfaction.

Read the original article on EatingWell