Green Tea, Vitamin Water, Energy Drink…sounds pretty healthy and harmless right?  Well you could be sabotaging your health and weight goals just by what you drink each day.  Below is a list of some of the most popular worst sugary drinks.


  • SoBe Energize Green Tea (20 oz) = 51 grams of sugar
  • Starbucks White Hot Chocolate with Whipped Cream (20 oz) = 76 grams of sugar (that is 18 tsp in your cup)
  • McDonald’s Triple Thick Chocolate Shake (32 oz) = 168 grams of sugar (that is 40 sugar cubes and more than 6 chocolate bars)
  • Mountain Dew (20 oz) = 77 grams of sugar
  • Rockstar Energy Drink (16 oz) = 62 grams of sugar
  • Vitamin Water (20 oz) = 32 grams in one bottle
  • Starbucks Peppermint White Chocolate Mocha with Whipped Cream (20 oz) = 94 grams of sugar
  • Minute Maid Lemonade (20 oz) = 67.5 grams (or 16 sugar cubes)
  • Soda (12 oz) = Average 8 – 10 tsp of sugar
  • Sweet Tea = Up to 4 TB of sugar

Now that is serious sugar shock!  Of course water is the healthiest drink choice replacement but if you must have your go-to drink, here are a few healthier substitutions:

  • Instead of soda/vitamin water try seltzer water or flavored carbonated water and a slice of lemon, lime, strawberries, oranges or other fruit
  • Instead of fancy coffee/energy drinks enjoy regular coffee in moderation (no more than 2 cups a day) with a low fat or fat-free creamer to add a satisfying creaminess and still get a little caffeine charge
  • Instead of milkshakes try a homemade smoothie – mix together low-fat yogurt with ice, skim/soy/almond milk, and whatever fruit you like
  • Instead of super sweet tea try to slowly reduce the amount of sugar you’re using – drink half and half sweet to unsweet tea.  Instead of plain black tea, try flavored or green teas. Mango-ginger green tea, mint tea, or chai tea are all tasty options that require little to no sweeteners

However, with this said, am I saying you should you never drink a sugary drink?  Of course not, but just being aware of the hidden sugars in what you drink and opting for healthier choices more often can greatly reduce your caloric intake and improve your health.

Paula Jamieson – Certified Fitness Trainer & Fitness Nutritionist





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