Tag Archives: Drink

Rethink Your Drink

As a follow-up to my post on laying off the booze, it’s important to discuss the effect other types of caloric beverages, including juice and soda, have on weight loss efforts.

The scientific literature demonstrates that gulping water instead of high-calorie beverages at mealtime results in a lower total energy intake. In one particular study, no matter what drink subjects were assigned, participants consumed the same amount of calories from food (Della Valle et al, 2005). In other words, people don’t compensate for a highly caloric beverage by eating less. The beverage then ends up tagging unnecessary calories onto the energy tab.

But can water, specifically, help you lose weight? According to the National Health and Nutrition Examination Survey, adults who drink water have significantly lower total energy intake than non-water drinkers.

Scientific evidence also shows that water boosts lipid oxidation, or the breakdown of fat.  Experiments show that drinking water during exercise, rather than a sugary beverage, results in a greater breakdown of fat tissue stores (Stookey et al, 2009). Caloric beverages promote the release of insulin in the body, which inhibits fat oxidation.

Another study examined fat oxidation in healthy adults after eating (Brown et al, 2006). In the hours following breakfast consumption, fat breakdown in those who drank water with their meal exceeded the amount of fat contained in the actual test food. Fat breakdown was significantly less in subjects who had orange juice with breakfast. Put simply, constantly sipping on caloric beverages slows fat breakdown.

The bottom line? Switching to water is an effective way to reduce energy intake and stimulate the breakdown of fat. No wonder the ancient Greek poet Pindar once said, “Water is the best of all things.” Intake of all types of caloric beverages – be it alcohol, juice, regular soda or sports drinks – has the potential to make weight management a losing battle.

 

Reference: Stookey JD. Will drinking water help me lose weight? What healthcare professionals can say in response. Clinical Nutrition Insight. 2010; 36(2):1-4.

 

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Filed under Meal Tips, Weight loss

Beer: Better to “stay thirsty, my friends”

Q: How many calories are in a typical alcoholic beverage?

A: The quick answer? More than you probably think! One 12-oz beer has around 150 calories, while a 5-oz glass of wine contains about 100 calories. One small shot of an 80 proof spirit (e.g. gin, rum, vodka, whiskey), however, packs 96 calories and that’s not accounting for the mixer you’re using!

Simple math tells us that just two glasses of wine with dinner tacks another 200 calories onto the energy bill, while a tumbler of rum & cola adds anywhere from 150 – 200 calories. Most surprisingly, a single piña colada can supply nearly 300 calories! Yikes.

Do you remember the term “empty calories” being tossed around in health class? Alcoholic beverages are high in energy, but nearly devoid of any beneficial vitamins and minerals. Weight maintenance is all about balancing ‘energy in’ with ‘energy out,’ so if you’re worried about your figure, be careful how many frozen margaritas you’re slugging back and try to order drinks made with diet or club soda.

This post wouldn’t be complete without briefly mentioning other potentially harmful effects of alcohol consumption. Chronic heavy drinking raises your chance of developing future health complications, including liver problems, cancer and cardiovascular disease. However, quantity and frequency are independently associated with risk. In most cases, it is the number of drinks in one sitting that is detrimental to your health, rather than an occasional social cocktail. Frequent, but modest alcohol intake actually lowers your risk for cardiovascular disease, but may still be associated with an increased risk of cancer. To balance these effects, the American Heart Association recommends drinking only in “moderation,” if you’re going to do it at all. “Moderation” is defined as no more than 2 drinks per day for men and 1 for women.

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Filed under Heart Healthy Choices, Meal Tips, Medical Conditions, Weight loss

Ditch The Soda

The typical 12-oz can of soda contains about 140 calories and includes 40 grams of sugar. That’s equivalent to pouring 9 teaspoons of table sugar straight into your drink.

Sure, sugar makes things taste sweet, but it may also be detrimental to your health in excessive quantities. Sugar can promote tooth decay, increased triglyceride levels, weight gain and poor nutrition. As you guzzle sugary drinks, you’re loading your body with extra calories with no nutritional value. You’re then more likely to skimp on the healthy foods, which do contain important vitamins and minerals. In 2006, a research team aimed to quantify the energy imbalance that is responsible for the recent trend of weight gain in children (Wang et al; 2006). The scientists found that behavioral changes amounting to 110-165 fewer calories per day were enough to avoid weight gain. To clarify this point, this could be achieved by either eliminating one sugar-sweetened beverage or walking just over mile every day.  Ditching the soda can is probably easier.

Some sugar is naturally found in nutritious foods like milk (lactose) and fruit (fructose). “Added sugar,” on the other hand, is the offender. Processed foods, such as sweets and non-diet soft drinks are rich in added sugars. The average American consumes a whopping 22 teaspoons (370 calories) of added sugar each day. This number far exceeds what’s recommended. Due to the potential consequences of excessive sugar intake, the American Heart Association has suggested that women should not consume more than 100 calories a day (6 tsp) from added sugar and that men should consume no more than 150 calories a day (9 tsp) from added sugar. Again, that’s the equivalent of one soda a day, not counting any other sugary snacks you nibble on.

The bottom line? Minimize your consumption of sugar-sweetened beverages, including iced teas, soda and fruit drinks. Water is still my #1 choice, but if you’re craving carbonation, try flavored club soda. Treat soft drinks as special snacks, rather than a staple at lunch.  Diet beverages are better than regular, at least for weight loss purposes, but some studies have shown that people believe that a diet soda entitles them to load up on extra junk; thus the phenomenon of ordering a double cheeseburger, super-sized fries and a diet soda at the drive-thru.

Lastly, remember to note serving sizes when checking the nutrition facts. For example, one 16-oz bottle of Snapple contains two servings. So while the label provides the info for one serving (80 calories & 21g sugar) you have to double that if you plan on drinking every last drop.

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Filed under Food Groups, Heart Healthy Choices, Weight loss