Smart swaps for sugary drinks
Content-Team SWICA
How much sugar is healthy?
These days, it seems difficult to avoid sugar completely. The Swiss Federal Food Safety and Veterinary Office (FSVO) estimates that Swiss people consume 100 grams of sugar per day. However, adults should consume no more than 50 grams, and children no more than 30 grams. The younger they are, the lower the recommended intake.
Alternatives to sugary drinks:
Pimp your water:
Citrus fruits and cucumber slices are great for quickly giving water a more interesting taste. Fruits like watermelon, peach, kiwi and berries of all kinds are also ideal for making a refreshing drink. Why not mix different fruits together?
For a real taste explosion, try combining them with some peppermint, basil, thyme or rosemary leaves. If you like a bit of a kick and are feeling brave, how about some jalapeños?
Unsweetened (iced) tea:
Unsweetened tea is right at the top of the list of low-calorie drinks alongside water. Whether you prefer a fruit infusion, green tea or black tea, there's something to suit all tastes. Some tea manufacturers have even brought out teabags containing familiar iced tea flavours.
Juice spritzers:
While (as the name suggests) fruit juices do contain fruit, they are also packed with sugar. So if you fancy some fruit juice, you can dilute it with three parts water. This isn't sugar-free, but it's already a healthier option than just drinking pure juice.
Are "zero" drinks healthier?
Zero drinks contain sweeteners rather than sugar and are marketed by big-name manufacturers as lower-calorie and healthier alternatives. However, the WHO advises against consuming sweeteners due to a lack of evidence that they have any long-term beneficial impact on body weight. There are also suggestions that sweeteners may increase the risk of diabetes and cardiovascular diseases, although this still needs to be studied in more detail.
