As the new year begins, you may have someone lift their glass and say, “Here’s to your good health!” Is there any connection between what we drink and our health for the new year?
Today we have more options for drinks than ever before. There’s a wide variety of juices, sodas, coffees, teas, energy drinks, milks, and alcoholic beverages. How can we navigate through these options to make the healthiest choices? We might categorize them into 3 lights on a traffic light–red, green and yellow.
GREEN LIGHT DRINKS
WATER–Pure, clean water works wonders for our health. It has too many health benefits to count. But here are a few:
- Improves Circulation
- Purifies the blood
- Optimizes brain function
- Strengthens the immune system
- Aids digestion
- Prevents overeating
- Helps to stabilize blood sugars
Try to drink at least half an ounce of water each day for every pound you weigh. For example, if you weigh 160 pounds, you should try to drink at least 80 ounces. There are about 8 ounces in a cup so that should equal 10 cups of water. If you want more variety you can try herbal teas or add a squeeze of fresh lemon or lime juice to your water.
FRESH-PRESSED VEGETABLE JUICES–They contain many healing nutrients. When purchasing these juices, be sure and read your labels. Many have added fruit and fruit juice concentrates that can spike blood sugars. Instead, choose fresh-pressed juices that are sugar and additive-free.
MILK REPLACEMENTS–These include soy, nut, and grain milks. They can be called Green Light or First Class beverages. They are an excellent replacement for dairy milk. You can pair them with whole grains for breakfast or use them in cooking. Unsweetened varieties are the best option. Other varieties have added sugar. So be sure and read the label. Remember 4 grams of sugar is equivalent to 1 teaspoon.
YELLOW LIGHT DRINKS
FRUIT JUICES–100% fruit juice is healthier than many Red Light drinks and contains vitamins and minerals. However, they can dramatically spike your blood sugars. The best way to eat fruit is in its whole natural form which is packaged with fiber and is much more gentle on blood sugars. If you do decide to drink fruit juice, make sure you squeeze your own. And if you buy it in the grocery store, at least make sure it has no added sugars.
RED LIGHT DRINKS
SWEET DRINKS–These are drinks with added sugars, such as soda, sweetened fruit juice, sweetened teas, sports and energy drinks, vitamin water, some commercial smoothie, and blended sweet coffee drinks. All sweet drinks are full of sweeteners and empty calories but very low in nutrients. They spike blood sugars very rapidly and easily lead to inflammation and weight gain. The average American now drinks 45 gallons of sugary drinks every year. That’s about 2 cups each day and it totals 39 pounds of added sugar. Drinking just one can of soda per day increases the risk of diabetes by 22% regardless of the total amount of calories consumed.
DIET SODAS–Unfortunately, diet sodas and artificially-sweetened sodas aren’t much better. They may be calorie-free but that doesn’t mean they’re healthy. A 2014 study recorded that artificial sweeteners cause adverse changes in our gut bacteria, which leads to insulin resistance. Other studies indicate that these drinks may promote weight gain, lead to digestive problems, and increase the risk of heart disease and cancer.
How can something without calories promote weight gain and other diseases? Artificial sweeteners are like drugs or chemicals. Drugs can be calorie-free but still promote weight gain and other side effects. That’s why Diabetes UnDone encourages you to completely avoid artificial sweeteners whether they’re in beverages or food.
CAFFEINATED DRINKS–Drinking coffee, colas, and energy drinks are like living on credit. You may get a temporary energy boost, but with regular consumption, these drinks lead to anxiety, insomnia, and potential addiction. They may also negatively impact the adrenal system and bone health.
ALCOHOL–Some experts may argue that alcohol should be considered a Yellow Light drink. But alcohol fits more squarely in the Red Light category, for even small amounts have been linked to some cancers, including cancer of the breast, liver, rectum, throat, mouth, and esophagus. Larger amounts can lead to alcoholism and multiple health and safety concerns. Some studies seem to indicate that moderate alcohol consumption increases good cholesterol and reduces the risk of ischemic strokes and diabetes. However, there are other ways to reduce these risks besides drinking alcohol which is damaging in so many other ways.
Some studies have claimed that red wine is good for cardiovascular health. But according to the American Heart Association, no direct comparison trials have been conducted to validate this claim. The health benefits reported are more likely to be explained by other lifestyle factors but not alcohol. The American Heart Association actually cautions people not to start drinking to reduce heart disease risk if they do not already drink alcohol. All in all, the risks far outweigh the benefits, especially when the social problems are factored in.
Remember, choosing Green Light Beverages such as water is the best way to drink to your health.
