Expert Advice

Acella Pharmaceuticals is partnering with Lindy Ford, NRD, and LDN to bring greater awareness to the importance of thyroid care and education. This post is sponsored by Acella Pharmaceuticals.

Disclaimer: The information provided is for educational purposes only and does not substitute for professional medical advice. Consult a medical professional or healthcare provider if you believe you need medical treatment and before beginning any exercise, fitness, diet, or nutrition routine. Acella Pharmaceuticals does not endorse, promote, or sponsor any products or brands mentioned in this article. The views expressed are those of the author.

Often, we don’t think about how beverages may sabotage our best healthy eating efforts. The problem primarily rests in our consumption of sugar-sweetened beverages such as sodas, coffee drinks, cocktails, exotic drinks, sweetened teas, punches, and sports drinks.

One study finds that when a woman consumes one can of soda daily, it increases her risk of diabetes and obesity.¹ A separate study concludes that sugar-sweetened drinks are also associated with a greater risk of heart disease.²

Fruit juice may seem like a healthier choice, but it often contains as much sugar as soda. Further, processing removes fiber, which reduces its overall nutritional benefits.

Plain water reigns supreme, and many of us simply don't drink enough. Get in the habit of drinking plenty of purified water (not out of the tap). A good rule of thumb is to take your body weight in pounds and divide it in half to determine approximately how much water you need in ounces. For example, if you weigh 170 pounds, shoot for 85 ounces of decaffeinated liquid daily. Green tea is acceptable to drink even though it has a little caffeine. Diffused, sparkling, or lemon-added water is also a great option.

Everyday Tips to Rethink Your Drinks

Sometimes we focus on the foods we are eating but forget about the drinks. If we rethink our drinks, it may be a game changer for health goals. Here are some helpful “rethink your drink” tips when dining out or in:

• If you are accustomed to drinking sweetened iced tea, try weaning it down by asking for half and half – half sweetened and half unsweetened tea. Gradually decrease the sweet tea until you only ask for a "splash" on top. After a while, too much “sweet” will not taste good to you.
• "Diet" products with artificial sweeteners present their own set of problems, so they are not a healthy alternative to sweetened beverages.
• When dining out or at a party, have the server add a splash of cranberry or pineapple juice to sparkling or seltzer water. A splash doesn’t have a huge effect on blood sugars. When at home, add a little pomegranate juice to sparkling water.
• You may be in the habit of ordering a drink with your meal when dining out. You can get into a new habit by ordering water. Water is always the superior choice. Need motivation? Think about the money you will save by not purchasing a drink with your meal! It adds up over time.
• Drink alcohol at your own risk. Drinking alcohol even in moderation may increase your overall risk of chronic conditions. But if you choose to drink alcohol, I advise no more than one drink per day. I’ve seen wine glasses the size of a Henry VIII goblet, so I better clarify. A one-drink serving is considered to be 12 ounces of a beer or wine cooler, 8 ounces of malt liquor, 5 ounces of table wine, or 1.5 ounces of 80-proof distilled spirits such as gin, vodka, whiskey, etc. That's it, folks. Any more may lead to weight gain and even a moderate amount increases the risk of liver damage and some types of cancer.

Alternative Drink Sweeteners

From time to time, many of us crave a sweet-flavored drink. Here are some sweeteners that will keep those drinks healthy but satisfying.

• Stevia — Sometimes stevia, a natural sweetener, presents with an unpleasant aftertaste. I don’t find this to be true with commercially sweetened drinks containing stevia.
• Sugar Alcohols — Sugar alcohols are carbohydrates commonly used as sugar substitutes in sugar-free and low-calorie foods because they provide sweetness with fewer calories than regular sugar. Look for “-ol” at the end of names, such as erythritol, sorbitol, maltitol, and xylitol. The carbohydrates in sugar alcohols are minimally absorbed, so the impact on blood sugar is low. As an example, you could use sweeteners that contain erythritol, in your coffee or tea. Start consuming sugar alcohols slowly, because they may cause bloating, gas, and diarrhea in some people who haven’t built up a tolerance.
• Monk Fruit Extract Powder — Monk fruit, or lo han guo, is a small green melon native to southern regions in China. The extract powder form has zero calories and carbs and is much sweeter than table sugar. I recommend monk fruit extract powder because it doesn't cause blood sugar spikes, weight gain or contribute to disease. Personally, I like to consume monk fruit extract with erythritol in hot and cold beverages.

Basil Lemonade

Below is a healthy and delicious drink to try. Basil contains powerful antioxidants as well as antibacterial properties. It adds a refreshing flavor to this lemonade. Plus, lemons aid in digestion and also contain antioxidants.

Ingredients

• 1 cup of freshly squeezed organic lemon juice
• 8 cups of cold, purified water
• 1 cup of fresh basil leaves
• Erythritol, monk fruit extract powder, or stevia to taste

Directions: Place basil in the bottom of a pitcher and slightly crush the leaves. Combine lemon juice and water and pour over basil leaves. Add sweetener to taste. Chill and serve over ice.

REFERENCE: 1. Spurgeon, D. Sweetened drinks increase women's chances of having diabetes. 2004 Sep 4;329(7465):530. BMJ. https://pmc.ncbi.nlm.nih.gov/articles/PMC516135/. 2. Malik, V. et al. Long-Term Consumption of Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Mortality in US Adults. 2019 Apr 30;139(18):2113-2125. Circulation. https://pubmed.ncbi.nlm.nih.gov/30882235/.

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