You are consuming almost 5 teaspoons of sugar when you have that glass of juice

Fruits and juices are considered healthy, but the moment they get packaged they lose all their charm (read: benefits) owing to the addition of that extra dose of sugar. And, it’s not just juices, drinks like flavoured coffee, tea, and coconut water also contain hidden sugars, say experts. “Manufacturers often add sugar to enhance flavour and sweetness, making their products more palatable,” said Eshanka Wahi, culinary nutritionist, a holistic wellness coach, and founder, of Eat Clean with Eshanka.

The bitter truth

The amount of added sugar can vary widely depending on the brand and type of beverage. According to Wahi, on average, Indians consume anywhere between 6 to 20 grams of added sugar per serving of a packaged juice or flavoured drink. “That’s equivalent to about 1.5 to 5 teaspoons of sugar,” Wahi said.

Health implications

Consuming excessive added sugar can wreak havoc on health. It can lead to weight gain, increase the risk of heart disease, contribute to insulin resistance, and even promote inflammation in the body. “For those managing conditions like diabetes, regularly consuming sugary drinks can cause blood sugar spikes and make it challenging to control glucose levels,” said Wahi.

What to keep in mind?

When reaching for packaged beverages, it’s essential to read labels carefully and be mindful of the sugar content. “Opt for drinks labelled ‘no added sugar’ or ‘unsweetened’, whenever possible. Additionally, consider the serving size and how it fits into your overall daily sugar intake,” said Wahi.

Here’s what to note about sugar in packaged juices that can increase the risk of diabetes (Source: Getty Images/Thinkstock)

Alternatives you can have

So, what can you sip on instead? There are plenty of healthier alternatives to quench your thirst. Reach for options like plain water which is nature’s ultimate elixir, calorie-free and refreshing.

Herbal teas: Choose unsweetened varieties for a soothing and flavourful alternative.
Infused water: Jazz up water with slices of fresh fruit, cucumber, or herbs for a burst of flavour without added sugar.
Homemade smoothies: Blend up your favourite fruits and vegetables with Greek yogurt or nut milk for a nutritious and satisfying drink.

These alternatives suit most people and offer hydration without the added sugars. Remember, moderation is key, so enjoy your beverages mindfully and savor the natural flavours without the unnecessary sugar overload, emphasised Wahi.

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