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The average American consumes 310 cans of soda a year. This is a lot of sugar. You may have never stopped to think about the effects sugar can have on your body. Here are just a few examples.
High intake of sugar can:
- cause hyperactivity
- cause anxiety
- cause difficulty in concentrating
- cause crankiness
- produce a significant rise in triglycerides
- reduce helpful high density cholesterol (HDLs)
- promote an elevation of harmful cholesterol (LDLs)
- increase fasting levels of glucose
- cause tooth decay
Here is a look at sugar content of popular beverages:
| Beverage | 8 oz | Bottle |
| Coke | 27 grams | 67.5 grams |
| Mt. Dew | 31 grams | 77.5 grams |
| Orange Juice | 22 grams | 42 grams |
| Gatorade | 14 grams | 35 grams |
| Twister | 28 grams | 70 grams |
| MDX | 32 grams | 56 grams |
| Raspberry Ice Tea | 23 grams | 46 grams |
| Apple Juice | 25 grams | 48 grams |
| Cranberry Blend | 34 grams | 65 grams |
In comparison, the U.S. Department of Agriculture recommends that a person who consumes a 2,000 calorie diet should not consume more than 40 grams of refined sugars per day. Visually 40 grams of sugar equals about 10 teaspoons!
As you can see, most of the beverages listed above exceed the recommended maximum 40 grams of refined sugar.
One alternative to these high sugar beverages is skim milk which provides 30% daily value of calcium, 25% daily value of Vitamin D, and 16% daily value of protein per 8 oz glass based on a 2,000 calorie diet.
Also, do not forget about the importance of water in your diet. Being adequately hydrated allows your body systems to run more efficiently, you are better able to cool down during activity, and you will stay more energized. Try to drink 8 glasses of water a day, more if you are physically active.
