12 Drinks That Contain Surprising Amounts of Sugar and What You Need to Know About Them

When it comes to sugary drinks, most people are aware that sodas and energy drinks are loaded with sugar. However, many popular beverages marketed as "healthy" or "refreshing" contain a surprising amount of sugar as well. Whether you're indulging in a daily iced coffee, enjoying a fruit smoothie, or sipping on a sports drink, it’s important to be aware of how much sugar these beverages might contain. In this article, we will take a closer look at 12 drinks that may surprise you with their sugar content, and why it's important to be mindful of this hidden sugar intake.

1. Coca-Cola (12 oz)
   A 12-ounce can of Coca-Cola contains 39 grams of sugar, which is equivalent to about 10 teaspoons. This is a significant amount of sugar, and for many people, this can be the first source of added sugar in their daily diet. Regular consumption of sugary sodas is linked to various health issues, including obesity and diabetes (American Heart Association, 2020).

2. Dunkin' Iced Coffee with Syrup (Medium)
   Dunkin' iced coffee, especially when it is sweetened with syrup, can contain between 40 to 50 grams of sugar depending on the number of pumps added. This is considered a hidden sugar bomb, as many people do not associate iced coffee with high sugar content. A medium iced coffee at Dunkin’ can pack more sugar than a small serving of dessert, which makes it important to be cautious with how much syrup is added (Harvard T.H. Chan School of Public Health, 2020).

3. Starbucks Frappuccino (Grande)
   A Grande Starbucks Frappuccino can have between 55 to 60 grams of sugar, depending on the flavor and modifications. This sugar content is higher than what you would find in a slice of cake. While these drinks may be marketed as a coffee-based beverage, they are essentially dessert in a cup, laden with syrups and whipped cream (Centers for Disease Control and Prevention, 2020).

4. Orange Juice (12 oz)
   Although orange juice is often perceived as a healthy choice, a 12-ounce serving contains 33 grams of sugar, which is similar to the amount found in a can of soda. Many people assume that orange juice is healthier due to its vitamin C content, but the high sugar content can contribute to blood sugar spikes, particularly when consumed in large quantities (Mayo Clinic, 2021).

5. Gatorade (20 oz)
   A 20-ounce bottle of Gatorade contains 34 grams of sugar. While marketed as a sports drink, this beverage often contains more sugar than people realize. Although it is designed to replenish electrolytes, its high sugar content can offset any potential health benefits, especially for those not engaging in intense physical activity (National Institute of Health, 2021).

6. Lemonade (16 oz)
   A 16-ounce serving of lemonade can contain 40 grams of sugar, which comes from both the fruit and added syrups. While it may taste refreshing, the sugar content can cause a significant spike in blood sugar levels. Many commercial lemonades use artificial sweeteners or syrups that further increase the sugar load, making them a poor choice for anyone trying to limit their sugar intake (Harvard T.H. Chan School of Public Health, 2020).

7. Vitamin Water (20 oz)
   Vitamin Water, often marketed as a healthier alternative to sodas, contains 32 grams of sugar per 20-ounce bottle. Despite being marketed as a health drink due to its added vitamins, the sugar content is almost on par with regular sodas. This makes it important for consumers to carefully consider whether the additional nutrients outweigh the sugar content (American Heart Association, 2021).

8. Chai Latte (16 oz)
   A 16-ounce Chai Latte contains around 42 grams of sugar. The spices in the chai mix may mask the sweetness, but the combination of sugar and milk makes this drink surprisingly high in sugar content. Many people are unaware of the hidden sugar in these drinks, which can contribute to excessive calorie intake if consumed frequently (American Diabetes Association, 2020).

9. Sweet Iced Tea (Bottle)
   Bottled sweet iced tea typically contains between 40 to 45 grams of sugar. Often, this is sweeter than cola, which surprises many people who think of iced tea as a healthier alternative. The added sugar in these drinks can contribute to an unhealthy spike in blood sugar, especially since the sugar content in a single bottle can exceed the recommended daily limit (Centers for Disease Control and Prevention, 2020).

10. Naked “Green Machine” Smoothie (15 oz)
    A 15-ounce serving of Naked’s “Green Machine” smoothie contains 53 grams of sugar, much of which comes from fruit concentrates. While fruit is a healthy source of nutrients, consuming it in liquid form can increase sugar intake significantly. Additionally, fruit-based smoothies often contain little fiber compared to whole fruits, making them less filling and potentially leading to overconsumption (Harvard T.H. Chan School of Public Health, 2020).

11. Monster Energy Drink (16 oz)
    A 16-ounce Monster Energy drink contains 54 grams of sugar, along with caffeine and other stimulants. This combination of sugar and caffeine can lead to significant energy spikes followed by crashes, which can negatively impact blood sugar levels and contribute to weight gain. Energy drinks are also linked to a variety of health issues, including heart problems and increased risk of metabolic disorders (National Institutes of Health, 2021).

12. Snapple (16 oz)
    A 16-ounce bottle of Snapple contains 38 grams of sugar. While marketed as a healthier alternative to sodas, it’s important to remember that sweetened tea still contains added sugar. Even though the drink may have beneficial antioxidants from tea, the sugar content can negate any potential health benefits, leading to higher calorie intake (American Heart Association, 2021).

Conclusion

It is essential to be aware of the sugar content in the drinks we consume daily. Many beverages, even those marketed as "healthy," are loaded with sugar that can contribute to various health problems over time, such as obesity, diabetes, and heart disease. By being mindful of what we drink and making informed choices, we can reduce our sugar intake and promote better overall health. Always check the nutrition label and be cautious about the hidden sugars in many popular drinks.

References:

• American Heart Association. (2020). "Added Sugars." Retrieved from [https://www.heart.org]

• Centers for Disease Control and Prevention. (2020). "Sugary Drinks." Retrieved from [https://www.cdc.gov]

• Harvard T.H. Chan School of Public Health. (2020). "The Nutrition Source: Sugary Drinks." Retrieved from [https://www.hsph.harvard.edu]

• Mayo Clinic. (2021). "Orange Juice and Sugar." Retrieved from [https://www.mayoclinic.org]

• National Institutes of Health. (2021). "Energy Drinks and Health Risks." Retrieved from [https://www.nih.gov]