6 Drinks with More Sugar Than a Doughnut

Making smart food choices often means cutting down on added sugars, and for good reason. The Dietary Guidelines for Americans recommends limiting added sugars to less than 10% of your daily calories, which comes to about 50 grams, or 12 teaspoons, per day on a 2,000-calorie diet. While this might seem like plenty of room to enjoy sweet treats, sugar-sweetened beverages can quickly fill that allowance, often without you even realizing it.

Don’t confuse added sugars with the natural sugars found in foods like fruit, vegetables and dairy. While these foods do contain simple sugars that do raise blood glucose levels, they’re also rich in nutrients like fiber, vitamins, minerals, protein and antioxidants, all of which support metabolic health and are associated with positive health outcomes.

However, when extra sugar is added, in the form of glucose, fructose, sucrose, corn syrup or even “natural” sugars like maple syrup or honey, the potential health outcomes aren’t as favorable. ”Added sugars are associated with numerous health harms, including increased risk of weight gain, heart disease and certain cancers,” says Sarah Garone, NDTR, CNC. From sweetened teas to fancy coffee drinks, these popular beverages all pack more added sugar than a glazed doughnut, and are worth a second look before you sip.

1. Sweet Tea

Freshly brewed iced tea is a zero-calorie, sugar-free drink, but sweet tea is another story. “Although it may seem like a healthier alternative to soda, most iced teas are loaded with added sugar,” says Amy Brownstein, M.S., RDN. Whether you make it homemade, buy it in a bottle or enjoy a glass at a restaurant, sweet tea can have 19 grams of added sugars per 8-ounce serving, or more.

However, Brownstein recommends double-checking the label, as many sweetened teas will use a variety of sweeteners, meaning some may be much higher in added sugars than others. 

2. Honey-Sweetened Teas

Some sweetened beverages, especially teas, have “Sweetened with Honey” slapped on the label, which may lead you to believe that it’s a healthier option than those sweetened with sugar or high-fructose corn syrup. “Although regarded as more natural, honey is still considered an added sugar that needs to be monitored,” explains Brownstein, adding that “the difference between cane sugar and honey is their molecular composition, with honey being higher in fructose.”

You’ll find 18 grams of added sugars in an 8-ounce serving of popular commercially prepared honey-sweetened teas, which is similar to other sweet teas. When it comes to metabolic health, both sugar and honey have similar effects, especially when added in large amounts to a beverage. 

3. Soda

“They don’t call soda an ‘empty calorie’ drink for nothing,” says Garone, highlighting the fact that one 8-ounce serving of soda adds 15 grams of added sugar to your diet, without the satiation you’d get from food. The 15 grams of added sugars provide 156 extra calories, but no other nutritional benefits. Sugar-sweetened beverages like soda are associated with higher body weight and increased risk of mortality, cardiovascular disease and cerebrovascular disease.

Diet sodas generally use artificial sweeteners, which don’t have the same detrimental metabolic effects as the sugar in regular soda. However, research has found that consuming large amounts of diet soda is linked to higher waist circumference, diabetes and heart events, although causation isn’t yet clear, so moderating even diet soda may be a healthier option.

4. Lemonade

Whether you enjoy your lemonade fresh, from concentrate or powder mixed with water, or bought by the can or bottle, it’s just about guaranteed to have more than 13 grams of sugar per 8-ounce serving. For instance, an 8-ounce can of lemonade has 28 grams of added sugars, while the same amount made from frozen concentrate packs 25 grams of added sugars.

“While all that added sugar may add much-needed sweetness to the tart flavor of lemons, it doesn’t do your health any favors,” says Garone, adding that a regular lemonade habit could increase your risk of inflammation-driven chronic disease, even though it may feel like a fresh, fruit-forward beverage.

5. Sports Drinks

Sports and electrolyte drinks have all the nutrients you need to stay hydrated: minerals, vitamins, water and, in many cases, lots of added sugar. “Sports drinks are often perceived as healthy beverages and used out of context, leading to excessive sugar intake,” says Avery Zenker, RD.

Sports drinks can have 15 grams of sugar per 8-ounce serving, or more, which can be helpful for athletes who are looking to refuel their glycogen stores during endurance exercise. “The problem is that sports drinks are often consumed by people who aren’t engaging in vigorous activity,” says Zenker. If you’re not refueling during or after exercise, eating a variety of whole fruits can be a better way to increase your vitamin and mineral intake. 

6. Coffee Drinks

While plain coffee, whether iced or hot, has no added sugars, the sugar in flavored syrups, sweet cold foam and whipped cream can add up quickly. “Coffee drinks like blended frozen and seasonal drinks both tend to be laden with excess sugar,” says Kendra Haire, RDN, explaining that four pumps (or 2 tablespoons) of vanilla syrup can add more than 20 grams of added sugar to your drink.

You can easily reduce the sugar in any coffee order by asking for half the amount of flavor pumps or enjoying the natural sweetness of dairy milk in an unsweetened latte and cappuccino. 

Drink These Instead 

• Sparkling Water with 100% Fruit Juice: Instead of fruit-flavored juices or sodas, add a splash of 100% fruit juice to sparkling water for a refreshing bubbly drink with just a fraction of the sugar and calories of prepared fruit drinks. 
• Unsweetened Herbal Teas: Fruit-flavored unsweetened herbal teas taste sweet without the extra sugar, or you can enjoy freshly brewed black or green tea with a small drop of honey. “Adding honey yourself often results in less overall added sugar than when you purchase a premade tea,” says Brownstein. 
• Fruit-Based Smoothies: “Smoothies made with whole fruit, seeds, nut butter, protein powder and other nutritious ingredients contain fiber, protein and healthy fats that help keep blood sugar and energy levels stable,” says Zenker. Just beware of store-bought smoothies, as they can have just as much added sugar as the drinks on our list. 
• Prebiotic Sodas or Teas: There’s no shortage of new, lower-sugar soda options on the market today. Sodas, teas and fruit drinks are being made with natural sweeteners like stevia and monk fruit, while also including a nutrient boost with prebiotic fiber and other functional ingredients. These drinks often have 5 grams or less of added sugar per can and can be a fun way to enjoy a flavorful beverage without excess amounts of added sugar.
• Naturally Flavored Sparkling Water: Many brands of sparkling water are naturally sweet in flavor without the addition of any added sugars or artificial sweeteners. These drinks can satisfy your craving for a fun, bubbly drink on the go without any sugars or artificial additives. 

Our Expert Take 

An occasional sugary drink won’t undo an otherwise healthy lifestyle, but regularly drinking sugar-sweetened beverages can quickly take your added sugar intake to an unhealthy level. The problem with most sweet drinks is the surprisingly high amount of added sugar that is packed into each serving, often much more than you would expect. Make sure to check the labels to know how much added sugar is in your drink, and make swaps for more nutritious options.