{"id":470,"date":"2019-03-13T20:34:33","date_gmt":"2019-03-13T20:34:33","guid":{"rendered":"https:\/\/devchhs.wpengine.com\/krnc\/?page_id=470"},"modified":"2023-02-17T16:08:56","modified_gmt":"2023-02-17T16:08:56","slug":"rethink-your-winter-drink","status":"publish","type":"page","link":"https:\/\/www.chhs.colostate.edu\/krnc\/monthly-blog\/blog-archives\/rethink-your-winter-drink\/","title":{"rendered":"Rethink Your Winter Drink!"},"content":{"rendered":"<p><strong>Rethink Your Winter Drink!<\/strong><\/p>\n<p><em>By Sarah Otto<\/em><\/p>\n<p>When the weather outside is frightful, keeping warm with a hot beverage can be delightful! Because many favorite wintry drinks are sweetened, it\u2019s easy to get carried away with sugar and calories. The two main sources of added sugars in the U.S. diet are sugar-sweetened drinks and sweet snacks, with sweetened beverages accounting for nearly half of all added sugars consumed.<\/p>\n<p>Sugar-sweetened beverages include: regular soda, sports drinks, sweetened tea, energy drinks, lemonade, fruit juice, sweetened coffee drinks, flavored milks and more. The sugars used to sweeten beverages come in many forms, including: sugar, high fructose corn syrup, honey, dextrose, syrup, fructose, glucose, maltose, sucrose, raw sugar, cane juice, nectars, fruit juice concentrate, caramel and more.<\/p>\n<p>Sugar-sweetened beverages aren\u2019t as filling as food, so it\u2019s easy to drink a lot of calories without even knowing it! Because sugar-sweetened beverages have calories and few essential nutrients, they are considered \u201cempty calories\u201d. In excess, empty sugar calories can be a contributor to the development of many diseases, including obesity, type 2 diabetes and some types of cancers.<\/p>\n<p><strong>So how much sugar fits in a healthy diet? <\/strong><\/p>\n<p>Added sugars increase flavor, add color, improve texture, and can be used for preservation. Don\u2019t worry\u2014there is room for some sweets and treats in a healthy diet.<\/p>\n<p>The Dietary Guidelines for Americans recommend consuming <u>less than 10% of calories<\/u> from <u>added sugar<\/u> each day. For someone who needs 2,000 calories per day, 10% equals 50 grams of added sugar.<\/p>\n<p>However, the American Heart Association has more stringent guidelines for added sugar, recommending <u>women consume less than 24 grams per day and men less than 36 grams per day<\/u>. Some drinks can reach higher than 70 grams of added sugar in a 16-ounce serving.<\/p>\n<p><strong>Tips for reducing sugar in your drink <\/strong><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-469 alignright\" src=\"https:\/\/www.chhs.colostate.edu\/krnc\/wp-content\/uploads\/sites\/22\/2019\/03\/Sugar_Cubes_7164573186-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.chhs.colostate.edu\/krnc\/wp-content\/uploads\/sites\/22\/2019\/03\/Sugar_Cubes_7164573186-300x200.jpg 300w, https:\/\/www.chhs.colostate.edu\/krnc\/wp-content\/uploads\/sites\/22\/2019\/03\/Sugar_Cubes_7164573186-768x512.jpg 768w, https:\/\/www.chhs.colostate.edu\/krnc\/wp-content\/uploads\/sites\/22\/2019\/03\/Sugar_Cubes_7164573186-1400x933.jpg 1400w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Because the cold January weather makes many of us want to stop by our favorite coffee shop and grab a warm drink, it\u2019s fitting to discuss ways to modify an order to keep sugar in check. Small changes in your drink order can equal big savings in calories and added sugar.<\/p>\n<p><strong>1:\u00a0 <\/strong><strong>Request less syrup.<\/strong> To find out how much syrup\/flavoring is in a drink, go to the coffee shop\u2019s website to see nutrition facts (links to big coffee shop web sites below). For context, a single pump of flavored syrup can provide 5+ grams of added sugar.<\/p>\n<p><strong>2:<\/strong> \u00a0<strong>Try a<\/strong><strong> smaller size.<\/strong> You can still enjoy your favorite drink, but with a fraction of the sugar! For example, we found a large (20 ounce) chai latte with 13 teaspoons of sugar; a medium (16 ounce) chai latte with 10.5 teaspoons; and a small (12 ounce) chai latte with 8 teaspoons of added sugar. Choosing a small chai latte instead of a large cuts out 5 teaspoons of added sugar.<\/p>\n<p><strong>3:<\/strong> \u00a0<strong>Know your coffee shops\u2019 lingo.<\/strong> Many shops use terms like \u201clightly sweet\u201d or \u201cskinny\u201d to refer to drinks with less added sugar. Selecting a \u201cskinny\u201d or less sweet drink helps cut down on added sugar. For example, a medium iced skinny cinnamon dolce latte supplies only 2.5 teaspoons of added sugar compared to the 9 teaspoons found in a regular medium-sized version.<\/p>\n<p><strong>4:<\/strong>\u00a0 <strong>Reconsider<\/strong><strong> coffee toppings.<\/strong> While whipped cream, caramel and\/or chocolate drizzle toppings are decadent and tasty, they add a heap of empty calories and added sugar. Going \u201clight on whip\u201d or skipping syrups can cut out calories without compromising flavor.<\/p>\n<p><strong>5:<\/strong>\u00a0 <strong>Mix it up.<\/strong> Consider occassionally switching up a sweet drink order with a seasonal unsweetened tea. Simply reducing the frequency of ordering sweet drinks is an effective strategy for cutting down on sugar.<\/p>\n<p><strong>6: DIY. <\/strong>When you make your drink yourself, you can more easily control how much sugar you add. Check out our riff on a rich chocolately classic\u2014healthier hot chocolate! Our version has less than half the sugar of a Starbucks short hot chocolate.<\/p>\n<p>Explore nutrition fact information on these web sites to learn more about your special order.<\/p>\n<p><a href=\"https:\/\/www.starbucks.com\/menu\/catalog\/nutrition?drink=all#view_control=nutrition&amp;drink=tea\"><strong>Starbucks<\/strong><\/a><\/p>\n<p><a href=\"https:\/\/www.dutchbros.com\/menu\"><strong>DutchBros<\/strong><\/a><\/p>\n<p><a href=\"http:\/\/thehumanbean.com\/template\/pdf\/HB-Nutrition.pdf\"><strong>Human Bean<\/strong><\/a><\/p>\n<p><a href=\"https:\/\/dazbog.com\/wp-content\/uploads\/2016\/11\/Nutritionguide.pdf\"><strong>Dazbog<\/strong><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Rethink Your Winter Drink! By Sarah Otto When the weather outside is frightful, keeping warm with a hot beverage can be delightful! Because many favorite wintry drinks are sweetened, it\u2019s easy to get carried away with sugar and calories. The two main sources of added sugars in the U.S. diet are sugar-sweetened drinks and sweet [&hellip;]<\/p>\n","protected":false},"author":60,"featured_media":0,"parent":616,"menu_order":9,"comment_status":"closed","ping_status":"closed","template":"page-templates\/standard.php","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-470","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Rethink Your Winter Drink! - Kendall Reagan Nutrition Center<\/title>\n<meta name=\"description\" content=\"Get cozy and stay warm this January with our monthly blog about how to &quot;re-think your drink,&quot; with tips for reducing sugar in your favorite coffee drinks.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.chhs.colostate.edu\/krnc\/monthly-blog\/blog-archives\/rethink-your-winter-drink\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rethink Your Winter Drink!\" \/>\n<meta property=\"og:description\" content=\"Get cozy and stay warm this January with our monthly blog about how to &quot;re-think your drink,&quot; with tips for reducing sugar in your favorite coffee drinks.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.chhs.colostate.edu\/krnc\/monthly-blog\/blog-archives\/rethink-your-winter-drink\/\" \/>\n<meta property=\"og:site_name\" content=\"Kendall Reagan Nutrition Center\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/KendallReaganNutritionCenter\" \/>\n<meta property=\"article:modified_time\" content=\"2023-02-17T16:08:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.chhs.colostate.edu\/krnc\/wp-content\/uploads\/sites\/22\/2019\/03\/Sugar_Cubes_7164573186-300x200.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.chhs.colostate.edu\\\/krnc\\\/monthly-blog\\\/blog-archives\\\/rethink-your-winter-drink\\\/\",\"url\":\"https:\\\/\\\/www.chhs.colostate.edu\\\/krnc\\\/monthly-blog\\\/blog-archives\\\/rethink-your-winter-drink\\\/\",\"name\":\"Rethink Your Winter Drink! 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