Trying to lose weight? Here’s how you can lighten up your summer beverages
By Deborah Jeanne Sergeant
Seeking summer refreshment? Sugary lemonade and soda are packed with calories. And the artificially sweetened alternatives? They’re not much better.
Numerous studies have discovered a correlation between regularly using artificial sweeteners resulted in weight gain, not weight loss as anticipated.
“They can be a lot of calories,” said physician Jeffrey DeSimone, affiliated with the Center for Weight Loss & Surgery at Oswego Health.
He offered alcohol as one example that adds a lot of calories with no nutritional benefit.
Instead, he encouraged “zero sugar or low-calorie drinks such as iced tea with no sugar or Crystal Light.
“Calories from beverages can be sneaky and substantial,” said Kimberly Higgins, registered dietitian and owner of Kimberly Higgins Food & Nutrition in Syracuse. “Some frozen coffee drinks can contain more than 800 calories and more than 150 grams of sugar — the equivalent of 38 teaspoons of sugar. Even fruit smoothies and fruit drinks from fast food and fast casual restaurants contain hundreds of calories and as much as 80 grams of sugar, much of it from added sugars rather than natural fruit sugar.”
Added sugars cause the blood sugar to spike and crash and lead to overeating — not ideal for people who want to lose weight.
“For weight control, it is important to choose beverages that are low in calories and added sugars, checking the nutrition facts before you order can help you make better choices, so you don’t unknowingly derail your weight loss progress,” Higgins said.
Cooling off with these beverages is more interesting than plain water; yet brings no calories to the glass.
Higgins suggested sparkling water, which offers the fizz of soda without sugar and water flavored with fresh fruits.
“Cut strawberries steeped in water make a delicious drink,” Higgins said. “Or lemon slices with a few slices of fresh ginger. Try watermelon with fresh mint.”
Instead of hitting the drive-through for McExcessive Calories in a cup, Higgins whips up homemade fruit smoothies made with fresh or frozen fruit. She includes yogurt, nut butters or protein powder to add protein, if she’s drinking it for a meal.
Keep that blender handy for Higgins’ agua frescas.
“They are light, fruity drinks made by whizzing up fresh fruit, water, ice and a squeeze of lime juice,” she said. “You can blend a delicious one with watermelon, pineapple or honeydew melon.”
She’s also a fan of kombucha and new kombucha spritzers. A fermented drink, kombucha tastes “both tart and lightly sweet and mildly effervescent. It contains probiotics that support a healthy GI system. kombucha spritzers (like the Wegmans brand) contain kombucha and sparkling water to create a lighter, less tangy version of traditional kombucha. They are a good option for folks who are new to Kombucha, as it can be an acquired taste.”
Skip sweet tea — it’s loaded with added sugar. Instead, Higgins brews tea: black, green, herbal or fruit teas may all be made into iced tea.
“Hibiscus tea is particularly delicious as a cold tea and has been shown to help manage high blood pressure,” she added.
Beyond water, Laurel Sterling, registered dietitian with Carlson Labs in Canastota, likes lower sugar drinks with stevia, such as Vitamin Water Zero Sugar or Karma.
“There can be a tremendous amount of calories in drinks. Therefore, you don’t want to waste your calories on drinks versus healthy and filling foods,” she said. “One could literally use half or all your daily caloric needs in one sugary drink,” she said.
Favorite summertime beverages of Julie Mellen, registered dietitian nutritionist at Upstate Medical University include seltzer, unsweetened tea and coffee, and water with “a little flavor, like a zero-calorie sweetener or better yet, add in fresh fruit like lemon, lime, grapefruit, orange, berries, pineapple or vegetables such as cucumber.
“Make herbal-infused water with herbs. There are many recipes online using mint, basil, lavender, rosemary, chamomile, peppermint, lemongrass, lemon thyme and more.”
Aside from summer refreshment and beverages, a reliable air conditioning system is needed during summer, especially if issues like the ac fan not spinning arise, as this can lead to inadequate cooling and increased discomfort. Checking the fan blades for obstructions or calling a technician to inspect and repair the system can help resolve the problem and restore proper cooling.