Soft drinks, energy drinks and sweet juices are easy to reach for on a hot day or a long afternoon. They taste good and they are sold almost everywhere. The trouble is how much sugar a single bottle can hold. Cutting back is one of the simpler changes a household can make for better health.
This article looks at what counts as a sugary drink and how much sugar common drinks contain. It also covers what the health research links them with and some easy swaps. The figures come from Australian government health sources.
What counts as a sugary drink
A sugary drink is any drink with added sugar. Regular soft drinks, cordials, sports drinks, energy drinks and flavoured or vitamin style waters all fall into this group. Fruit drinks count too, even those that contain 25 per cent fruit juice. Iced teas can also be high in sugar.
The Australian Dietary Guidelines recommend that all Australians limit drinks with added sugar. They treat these drinks as discretionary, meaning they are not needed for good health. Discretionary foods and drinks are best kept for now and then, in small amounts. Water is the best everyday drink for most people.
How much sugar is in common drinks
The Better Health Channel guide to soft drinks, juice and sweet drinks measures sugar in packets, where one packet or level teaspoon holds about 4 g. On those figures, a 375 ml can of regular soft drink holds about 10 teaspoons of sugar. A 600 ml bottle holds about 16 teaspoons. That is about 64 g of sugar in a single bottle.
Other drinks are not far behind. The same source lists a 600 ml sports drink at about 9 teaspoons and a 250 ml energy drink at about 6. A 600 ml vitamin style water comes in at about 7 teaspoons. A small 250 ml fruit drink with 25 per cent juice holds about 6.5 teaspoons.
How sugary drinks affect health
The Better Health Channel says there is strong evidence linking sugary drinks with excess weight gain in both children and adults. It also links them with tooth decay and reduced bone strength. These drinks add kilojoules without protein, vitamins, minerals or fibre. So they bring energy without much else that the body needs.
Part of the problem is that drinks don’t fill you up the way food does. Most adults still eat their usual meal after a sugary drink. Over weeks and months, those extra kilojoules can add up to weight gain. Health and Wellbeing Queensland also notes that sugary drinks don’t satisfy hunger or thirst, so people often drink more.
Teeth and acid
The Better Health Channel links sugary drinks with tooth decay. On top of that, all soft drinks are acidic, including diet versions. Acid can wear away tooth enamel over time. If sweet treats are a regular habit, our tips on protecting your teeth over Christmas can help all year round.
What about diet and sugar free drinks
Diet soft drinks contain very little energy, so they don’t directly add to weight gain. However, they can keep the habit of drinking sweet drinks going. They are still acidic and can still wear tooth enamel. Some evidence also suggests soft drinks, diet versions included, may affect bone density, possibly because people drink less milk.
Reading the label
The nutrition information panel on a drink lists sugar per serve and per 100 ml. The per 100 ml column is the easiest way to compare one drink with another. Health and Wellbeing Queensland says a product with more than 15 g of sugar per 100 g or 100 ml is high in sugar. Check the serving size as well, since one bottle may hold more than one serve.
Fruit juice deserves a second look. Some juices can contain as much sugar as soft drink. If you do buy juice, choose 100 per cent juice with no added sugar and keep the glass small. A piece of whole fruit is often the better choice, and our article on ways to use turmeric has ideas for adding flavour to food and drinks.
Simple swaps that work
The Better Health Channel says tap water is the best drink for hydration. It also notes that tap water contains fluoride, which benefits oral health. Keeping a filled water bottle in the fridge or the car makes it the easy option. Sparkling water, unsweetened herbal tea or water with a slice of fruit can add variety. A few other ideas from Australian health sources are listed below.
- Keep a drink diary for a week to see what, when and why you reach for sweet drinks.
- Pack your own drinks when you go out so you are not relying on a vending machine.
- Save soft drinks for special occasions and choose the smallest size.
- After exercise, try fruit such as orange wedges or melon with water instead of a sports drink.
- Choose reduced fat milk as part of your dairy serves.
Small, steady changes are easier to keep than a sudden ban. Swapping one soft drink a day for water is a good first step. It also helps to think about drinks as part of your whole diet, which is covered in our guide to important facts about vitamins. Alcohol is a separate topic with its own health guidelines, and our piece on age worthy wines looks at wine from a different angle.
Frequently asked questions
How much sugar is in a can of soft drink?
A regular 375 ml can holds about 10 teaspoons of sugar, according to the Better Health Channel. A 600 ml bottle holds about 16 teaspoons. Diet versions contain very little sugar but are still acidic.
Are sports drinks needed after exercise?
For most everyday exercise, health sources say sports drinks are not needed for good health. A 600 ml bottle holds about 9 teaspoons of sugar. Water and a piece of fruit are a simpler option.
Is fruit juice a healthy choice?
Some juice can be as sugary as soft drink. Fruit drinks with 25 per cent juice are counted as sugary drinks. Whole fruit and water are better everyday choices.
Are diet soft drinks a good swap?
They add little energy, so they don’t directly cause weight gain. However, they are acidic and can harm tooth enamel. Water is still the best everyday drink.
This article is general information only and is not medical advice. Please speak with your doctor or a qualified health professional about your own diet and health.
