The Truly Lowdown: What's Really in the Can?
Truly Hard Seltzer has gained immense popularity by positioning itself as a lighter, lower-calorie alternative to traditional alcoholic drinks like beer and sugary cocktails. For many standard Truly flavors, a 12-ounce can contains just 100 calories, 1 gram of sugar, and 5% alcohol by volume (ABV). The alcohol is fermented from cane sugar, and the sweetness comes from added cane sugar and natural flavors. While a single gram of sugar per serving is indeed low, especially when compared to many mixed drinks, it's crucial to understand the source of that sugar.
The Expanded Truly Lineup
It is important to note that Truly's nutritional information can vary across its product lines. For instance, some of the newer varieties, like the Truly Vodka Soda, contain slightly more sugar and calories, with 2 grams of sugar and 110 calories per 12-ounce can. Additionally, some flavors may use different sweetening agents. Truly's Lemonade line, for example, is sweetened with a blend of sugar and Stevia, an artificial sweetener, which helps keep the sugar content at 1 gram per 12-ounce serving. This shows that a consumer must check the label for the specific product they are drinking, as not all Truly products are nutritionally identical.
Deciphering 'Low Sugar' in the Diet Context
When evaluating a product like Truly, it's helpful to understand the distinction between added and natural sugars. Natural sugars are found in foods like fruits (fructose) and milk (lactose) and come packaged with other nutrients like fiber, which slows down absorption. Added sugars, as the name suggests, are added during processing and offer no nutritional benefit beyond calories. The added sugars in Truly are absorbed rapidly, causing a spike in blood glucose levels, a phenomenon that doesn't occur with the same intensity when consuming whole fruits.
For a packaged food to be considered 'low' in sugar by the NHS, it must contain less than 5g of total sugars per 100g. Given that a 12oz (approx 355ml) can of Truly contains only 1g of sugar, it technically qualifies as low based on this metric. However, health claims can sometimes create a "health halo," where a product is perceived as healthier than it is. It's essential to remember that even a low-sugar alcoholic beverage should not be confused with a healthy, nutrient-rich drink.
A Nutritional Comparison: Truly vs. The Competition
Let's compare the sugar content of Truly Hard Seltzer to other popular alcoholic beverages to put its claim into perspective.
| Beverage (12 fl oz) | Calories | Total Sugars (g) | Carbohydrates (g) | Alcohol by Volume (ABV) |
|---|---|---|---|---|
| Truly Hard Seltzer | 100 | 1 | 2 | 5% |
| White Claw (Standard) | 100 | 2 | 2 | 5% |
| White Claw '70' | 70 | 0 | 0 | Not specified |
| Light Beer | Approx. 100 | <1 | 3-6 | 4-5% |
| Regular Beer | Approx. 150 | Varies (often >10) | 13-15 | 4-5% |
| Rum & Coke | Approx. 200 | >25 | >25 | Varies |
This comparison shows that Truly holds up as a genuinely low-sugar option among many mainstream alcoholic drinks, especially when pitted against traditional cocktails. For those seeking the lowest sugar alcoholic beverage, some hard seltzers offer zero grams, but Truly's 1g is still very competitive.
How Does Truly Fit into a Healthy Diet?
- The Impact of Added Sugars: While the amount in a single can is minimal, regular consumption of added sugars, even in small amounts, can accumulate. High intake of added sugars is linked to weight gain and an increased risk of type 2 diabetes, heart disease, and other conditions. For individuals trying to manage their weight or blood sugar, keeping track of these grams is important. The American Heart Association recommends that men consume no more than 36g and women no more than 25g of added sugar per day.
- The Role of Alcohol: All alcoholic beverages, including Truly, contain 'empty calories' and offer no nutritional benefit. Excessive alcohol intake, regardless of sugar content, can harm health and contribute to weight gain. Therefore, moderation is the most critical factor for any diet-conscious drinker. The perception of hard seltzers as a 'healthy' choice can sometimes lead to overconsumption.
How to Make Smart Choices with Truly
Here are some actionable tips for incorporating Truly into a balanced diet:
- Read the Label: Always check the specific flavor's nutrition label. Be aware that flavors vary in sugar content and ingredients, especially when comparing different product lines like standard seltzers versus vodkas or punches.
- Practice Moderation: A low-sugar alcoholic drink is still an alcoholic drink. Limit your intake to prevent overconsumption of both empty calories and alcohol.
- Don't Confuse 'Low Sugar' with 'Healthy': Remember the 'health halo' effect. Low sugar doesn't equate to health food. The best 'beverage' for health and weight management remains water.
- Stay Hydrated: Be mindful of the dehydrating effects of alcohol and intersperse alcoholic drinks with water to stay hydrated and minimize alcohol's impact.
- Balance Your Intake: If you plan on having a Truly, account for it in your daily calorie and sugar intake. Compensate by choosing water and whole foods for the rest of the day.
Conclusion
Is Truly low in sugar? Yes, relative to many other alcoholic beverages, standard Truly Hard Seltzer flavors contain only 1 gram of added sugar per can. However, it is not sugar-free, and newer product lines may contain more. The key takeaway for anyone focusing on a nutritious diet is that while Truly is a lower-sugar option, it is still an alcoholic beverage with empty calories. Responsible and moderate consumption is essential to prevent added sugars and alcohol from undermining overall health goals. For a genuinely low-sugar option, water remains the best choice, but Truly can fit into a balanced lifestyle when consumed with awareness.
