Tag Archives: beverage

Energy Drinks: Just the Facts

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It seems like we’ll eat or drink anything that will increase our lagging energy levels. Put the phrase “boost your energy” on a food or beverage, and we think, “Hey, I need that!”

Marketed to improve energy, promote weight loss, increase stamina, and boost athletic performance/mental concentration, energy drink sales are expected to reach $52 billion by 2016. Energy drinks are most popular with teens and young adults — 30-50% of them frequently consume energy drinks.

What’s in Energy Drinks?

Energy drinks start off with a combination of sugar or sugar substitutes and caffeine. Then herbal extracts like ginseng, guarana, yohimbine, and ginko biloba are added. There also might be amino acids, taurine, L-carnitine, or B vitamins too.

Although the Food and Drug Administration (FDA) limits caffeine content in soft drinks, there is no regulation of energy drinks, which are classified as dietary supplements. Many energy drinks contain 70-80 milligrams (mg) of caffeine per 8 ounces, which is three times the amount of caffeine in cola drinks. Since many energy drinks are packaged in containers that hold 12 ounces or more, the amount of caffeine can easily reach 200 mg or greater. 200-300 mg of caffeine per day is considered a safe amount for adults, and the American Academy of Pediatrics states that energy drinks are never appropriate for children and teens.

Manufacturers are not required to list the caffeine content from additives, which means that the actual caffeine content can exceed what is listed on the label – if it’s listed at all.

Plus, with 220-260 calories per 16-oz serving (that’s equal to 13-16 teaspoons of sugar), energy drinks also contain more sugar and calories than carbonated cola beverages. Sweetened beverages are a primary source of sugar in our diet, and they contribute to obesity and dental caries.

Should I Drink Energy Drinks?

I recommend that you skip energy drinks and instead choose beverages that promote health and hydration. Think water, fat-free milk, and 100% fruit juice. For optimum energy, eat a balanced diet, get plenty of sleep, and participate in regular physical activity.

By Lynn Grieger RDN, CDE, CPT, CWC

References:

  1. The History of Energy Drinks: A Look Back. Wall Street Insanity. Samantha Lile. 5-6-2013. http://wallstreetinsanity.com/the-history-of-energy-drinks-a-look-back/ Accessed 5-21-14.
  2. Caffeine in the Diet. MedLine Plus. http://www.nlm.nih.gov/medlineplus/ency/article/002445.htm Updated 4-20-2013. Accessed 5-21-14.
  3. Proposed Actions for the US Food and Drug Administration to Implement to Minimize Adverse Effects Associated With Energy Drink Consumption. Thorlton J, Colby DA, Devine P. Am J Public Health. 2014 May 15.
  4. Sports & Energy Drinks: Answers for Fitness Professionals. Jerry J. Mayo, Ph.D., R.D. and Len Kravitz, Ph.D. http://www.unm.edu/~lkravitz/Article%20folder/sportsdrinksUNM.html
  5. Health Effects of Energy Drinks on Children, Adolescents, and Young Adults. Seifert, Schaechter, Hershorin, Lipshultz. Pediatrics. Mar 2011; 127(3): 511–528.
  6. Clinical Report – Sports Drinks and Energy Drinks for Children and Adolescents: Are They Appropriate? Committee on Nutrition and the Council on Sports Medicine and Fitness. Pediatrics 2011 Jun;127(6):1182-9.
  7. Energy Drinks. The American Association of Poison Control Centers. http://www.aapcc.org/alerts/energy-drinks/ Accessed 5-21-14

Handout:

Here’s a link to the free handout. Download it anytime!

Energy Drinks

More Resources:

The Nutrition Education Store is always evolving. Check out the latest resources for beverages and health!

Sugar Awareness Handout

Don’t Drink Your Calories: PowerPoint and Handout Set

 

 

 

 

 

 

 

 

 

 

 

 

Nutrition Poster

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Fruit Juice: As Bad as Sugary Drinks?

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The lowdown on juiceYour clients have probably already been warned about the health impact of sugary sodas and energy drinks. But have they considered fruit juice?

Fruit juice certainly seems healthful, especially when you get a brand that has no added sugars and lots of health claims on the label. But is it actually good for you?

Research published in The Lancet indicates that fruit juice may be as bad as sugary drinks in terms of calorie content, sugar content, and even, to a lesser extent, nutrient profile. Naveed Sattar, professor of metabolic medicine at the University of Glasgow in Scotland and one of the lead authors in the study, asserts, “Fruit juice has a similar energy density and sugar content to other sugary drinks, for example: 250 ml of apple juice typically contains 110 kcal and 26 g of sugar; and 250 ml of cola typically contains 105 kcal and 26.5 g of sugar.”

Of course, fruit does still contain sugar, but generally a piece of fruit has less sugar than a glass of juice. Whole fruit also contains fiber, which is mostly lost in the juicing process. According to Sattar, “One glass of fruit juice contains substantially more sugar than one piece of fruit; in addition, much of the goodness in fruit – [fiber], for example – is not found in fruit juice, or is there in far smaller amounts.”

Choose whole fruit instead!The Grape Juice Trial, referenced both by this study as well as in Medical News Today, provides a good illustration of this point. In the trial, participants drank a little over 2 cups of grape juice per day for 3 months. At the end of the trial, overweight participants had larger waists and higher levels of insulin resistance.

The trouble is that most people don’t realize that fruit juice isn’t the health powerhouse that it’s marketed to be. The article in The Lancet laments, “Thus, contrary to the general perception of the public, and of many [healthcare] professionals, that drinking fruit juice is a positive health [behavior], their consumption might not be substantially different in health terms from consumption of [sugar-sweetened beverages].”

After coming to that conclusion, the study authors assert, “We [hypothesized] that public perception of the healthiness of fruit juices might be based on poor awareness of their sugar content.” In order to test this hypothesis, they surveyed over 2,000 people about their knowledge of a variety of beverages.

What did they find?

The people surveyed often significantly underestimated the sugar content of fruit juice and smoothies while slightly overestimating the sugar content of sugar-sweetened beverages.

So what can we conclude? Well, it seems that people don’t really know how sugar-dense, calorie-dense, and nutrient-light many fruit juices are. Fruit juices lack many of the nutrients and much of the fiber that you can get in whole fruit. Plus, whole fruit has less sugar than a glass of juice.

We’ll be keeping our eyes peeled for more research on the subject!

References:

Of course, there are tons of great educational resources about nutrition and drinks in the Nutrition Education Store. Here are some options that might be useful…

Are You Drinking Candy? Sugar Awareness Poster

Don’t Drink Your Calories PowerPoint and Handout Set

Healthier Choices Bulletin Board Kit

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Hydrate for Health

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Summer is in full swing at our beach community and it is HOT.

RehydrateWhen the temperature rises, proper hydration is extra important. You need to provide your body with the fluid that it needs in order to keep itself healthy. Water regulates many different body processes, including body temperature, digestion, and heart rate. It also cushions and protects our internal organs. When we don’t get enough of it, our bodies can suffer.

We lose water from our bodies every time we breathe, sweat, or pee. In fact, it’s estimated that you can lose up to 4 cups of water during an hour of exercise in the heat. This water loss can lead to dehydration.

Signs of dehydration include…

  • Dark urine
  • Dizziness
  • Rapid breathing
  • Rapid pulse
  • Headache
  • Cramping

Ultimately, dehydration can lead to extreme thirst, confusion, heat stroke, loss of consciousness, and death.

So, how can you manage staying hydrated in the heat of summer?

One of the keys is not to wait until you’re thirsty. Drink water regularly.

Running ClipFood can also provide some of the water you need every day. Things like watermelon, soup, milk, lettuce, and strawberries can help you get that needed hydration.

In general, sugar-sweetened sports drinks or beverages with added minerals, vitamins, or electrolytes are not necessary unless you are a competitive athlete or in heavy training for an athletic event.

I was chatting with some friends the other night about proper hydration, and they asked about caffeinated beverages like coffee, tea, and soda. The general theory is that people should avoid drinks with caffeine because they are diuretics. But, as the American College of Sports Medicine says, the diuretic effect of soda and coffee is mild compared to the amount of fluid that each beverage contains. I’m guessing the thought here is that — when it comes to staying hydrated — any drink is better than none!*

So, how much water should you be drinking in order to stay hydrated?

This really depends on the person and the activity. In the book, Sports Medicine Guidebook, Nancy Clark stresses that people should be drinking enough so that they will urinate every two to four hours and the color of the urine should be light. If you’re working out, she suggests drinking two cups of water before the activity, 4-6 ounces every 15-20 minutes during the activity, and 16 ounces after an hour-long workout.

Tips for healthful hydration:

  • Start your day with a big glass of water.
  • Carry a water bottle with you. Refill it often.
  • When selecting bottled beverages, look for drinks with fewer than 20 calories per 8 ounces.
  • Ask for water in restaurants. It keeps you hydrated and it’s free!
  • Made infused water by adding slices of lemon, lime, oranges, or other fruit to your tap water. Combine it all in a big pitcher and store it in the refrigerator.
  • Add a splash of juice to your water for a change of flavor.
  • If you’re going to exercise, make sure you drink water before, during, and after your workout.

By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State University

PS As you hydrate, be sure not to take things too far. Avoid hyponatremia, which often occurs with slower athletes during endurance events. The article, How to Avoid Hyponatremia can be a huge help.

Like what you see? Here’s some of the key information from this post, assembled in a handout just for you. Feel free to distribute it to your clients or use it in a summer display!

Hydration Handout

 

Plus, there’s a ton of hydration resources in the Nutrition Education Store!

3 Steps to Better Health Kids and Family Banner

Sports Nutrition Basics PowerPoint

Are You Drinking Candy? Poster

* That said, alcoholic beverages will increase urine output and decrease hydration.

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