Common High-Carbohydrate Beverages
Most of the highest-carb drinks on the market are those loaded with added sugars or containing high levels of natural sugars. For most people, these should be consumed in moderation or avoided, especially when pursuing a low-carb diet. Understanding which drinks fit this description is the first step toward making more informed choices for your health and diet.
Sugary Sodas and Sweetened Teas
Regular sodas and sweetened beverages are infamous for their high carbohydrate count. The carbs in these drinks come from added sweeteners like high-fructose corn syrup and sugar, offering little to no nutritional value. A single 12-ounce can of a regular cola can contain nearly 40 grams of carbohydrates, making it a significant portion of a daily carb allowance, especially for those on restricted diets. Other sweetened drinks, like flavored iced teas, can also be surprisingly high in sugar and carbs. For instance, a bottle of sweetened iced tea can contain over 20 grams of carbohydrates.
Fruit Juices and Smoothies
While often perceived as healthy, fruit juices and smoothies can be very high in carbs due to concentrated fruit sugars. A standard 8-ounce glass of orange juice can contain around 27 grams of carbohydrates, with a large portion of that being pure sugar. Smoothies, particularly store-bought versions, can be even more carb-heavy, with added fruits, sweeteners, and syrups pushing the carbohydrate count well over 50 grams in some cases. The fiber from whole fruit is removed during juicing, meaning the sugars are absorbed much more quickly and can cause blood sugar spikes.
Energy and Sports Drinks
Energy drinks and traditional sports beverages are formulated to provide a quick boost of energy, which comes from a heavy dose of carbohydrates and sugar. Some energy drinks are among the highest-carb beverages available, with certain brands containing over 50 grams of carbs per can. Sports drinks like Gatorade are designed for athletes during intense exercise and typically contain a 6-8% carbohydrate solution to replenish glycogen stores. A standard 20-ounce bottle contains nearly 20 grams of carbohydrates. For the average person, consuming these drinks outside of strenuous activity is unnecessary and adds excess sugar and carbs to their diet.
Flavored Coffee and Dairy Drinks
Specialty coffee drinks and flavored milk-based beverages often conceal high carbohydrate and sugar levels. A flavored latte, especially a large one with added syrups, can have more than 50 grams of carbohydrates. Hot chocolate, flavored milk drinks, and even eggnog can pack a serious carb punch due to added sugars and milk's natural lactose content. A cup of chocolate milk can contain over 25 grams of carbs. Even seemingly simple dairy milk contains lactose, which is a sugar, adding about 12 grams of carbohydrates per cup.
Comparative Carb Content of Common Beverages
| Beverage Type | Serving Size | Approximate Carbohydrate Content | Primary Source of Carbs |
|---|---|---|---|
| Orange Soda | 16 oz | 61g | Added Sugar (High-Fructose Corn Syrup) |
| Root Beer | 16 oz | 52g | Added Sugar (High-Fructose Corn Syrup) |
| Energy Drink (Monster) | 8.4 oz | 27.1g | Added Sugar |
| Grape Juice | 8 oz | 37g | Natural Fruit Sugar (Fructose) |
| Sweetened Lemonade | 1 cup | 30g | Added Sugar |
| Regular Cola | 12 oz | 39g | Added Sugar (High-Fructose Corn Syrup) |
| Chocolate Milk | 1 cup | 26g | Lactose & Added Sugar |
| Regular Beer | 12 oz | 11-13g | Grains (Maltose) |
Alcoholic Drinks
Many alcoholic beverages are significant sources of carbohydrates. Beer, made from fermented grains, can contain 10-15 grams of carbs per serving, and the carb content can be higher in darker, malty varieties. Sugary mixed drinks and cocktails are particularly problematic, as they combine zero-carb liquor with high-carb mixers like soda, juice, or syrups. A margarita or mojito can easily contain over 13 grams of carbs, while a piña colada can pack over 25 grams.
Smarter Beverage Choices to Reduce Carbs
Fortunately, there are many delicious and hydrating options that contain little to no carbohydrates. Substituting high-carb drinks with these alternatives can significantly impact your overall carb intake and health. Some excellent options include:
- Water: The best and most fundamental choice, offering zero calories and carbs. Add slices of lemon, lime, or cucumber for flavor.
- Unsweetened Coffee and Tea: Black coffee and plain tea are virtually carb-free. Be mindful of added sugars and caloric creamers.
- Sparkling Water: Provides the carbonation of soda without the sugar or calories. Be aware of tonic water, which contains added sugar.
- Unsweetened Nut Milks: Almond milk or coconut milk are great low-carb substitutes for dairy milk.
Conclusion
While high-carb drinks are ubiquitous, it is possible to make conscious choices to reduce your consumption. The high sugar content in most of these beverages, from sodas and fruit juices to energy drinks and flavored coffees, contributes to excess calorie intake without much nutritional benefit. By understanding what drink is high in carbs and opting for low-carb alternatives like water, unsweetened tea, and black coffee, you can make a significant positive change to your diet and overall health. For more on how drinks affect your diet, consider consulting resources like Verywell Fit's guide on high-carb foods.
