Why high-carb beverages are a concern
High-carbohydrate drinks, particularly those loaded with added sugar, can have a significant impact on your health. The carbohydrates in these beverages are often simple sugars, which are absorbed quickly by the body. This can cause a rapid spike in blood sugar levels, followed by an energy crash. Over time, frequent consumption of sugary drinks has been linked to several health issues, including an increased risk of type 2 diabetes, metabolic syndrome, and heart disease.
Many of these drinks also provide what are often called “empty calories,” offering high energy without any substantial nutritional value, such as vitamins, minerals, or fiber. This can contribute to weight gain, as the body does not feel as full from liquid calories as it does from solid food. For those on low-carb diets, such as ketogenic diets, even a single sugary drink can disrupt their diet goals.
Sugary offenders: Soft drinks and fruit juices
Soft drinks are perhaps the most notorious culprits when it comes to high-carb drinks. A single 12-ounce can of regular cola can contain around 35–40 grams of carbohydrates, all of which come from added sugar. The same goes for other sodas like root beer and orange soda, which can contain even higher amounts.
Surprisingly, fruit juice, even 100% pure juice, is also a significant source of carbohydrates and sugar. While it may contain some vitamins, the process of juicing removes most of the beneficial fiber found in whole fruit. This leaves a concentrated source of fructose, a type of sugar that can spike blood glucose levels almost as quickly as a soft drink. An 8-ounce glass of orange juice or grape juice can contain 25–35 grams of carbohydrates. While juice does contain micronutrients, its high sugar content means it should be consumed in moderation, especially if you are watching your carb intake.
The hidden carbs in coffee, tea, and specialty drinks
While a plain black coffee or unsweetened tea is virtually carb-free, the moment you start adding sweeteners and flavorings, the carb count skyrockets. Flavored coffee and tea drinks from cafes are a major source of hidden carbs and added sugars.
- Flavored Lattes and Mochas: These popular drinks often feature sugary syrups, whipped cream, and other high-carb add-ons. A 16-ounce grande latte from Starbucks with whole milk can contain around 19 grams of carbs, and that’s before adding flavored syrups, which can contribute an extra 6 grams of carbs per pump.
- Sweetened Iced Teas: Bottled or fountain iced teas can also be loaded with sugar. A sweetened iced tea can pack over 20 grams of carbs in a single cup.
- Chocolate Milk and Other Milk-Based Drinks: Regular milk contains lactose, a natural sugar, which contributes to its carb count. A cup of chocolate milk can contain over 25 grams of carbs. While it also offers protein and calcium, the added sugar in flavored varieties makes it a high-carb beverage. Flavored shakes and meal replacement drinks can also be deceptively high in carbs.
The surprising carbs in alcoholic drinks
For those watching their carb intake, alcoholic beverages are another area to be mindful of. While pure spirits like vodka, gin, and whiskey contain zero carbohydrates, the mixers used can quickly turn a low-carb drink into a carb-heavy one.
- Beer: Regular beer is made from grains, which results in a high-carb content, typically 10–12 grams per 12-ounce bottle. Lighter beers have fewer carbs, but cocktails and mixed drinks are often far worse.
- Cocktails and Liqueurs: Mixed drinks that use soda, juice, or sweetened syrups are particularly high in carbs. A margarita, for example, can have 20–30 grams of carbs or more, while creamy liqueurs like Baileys can contribute a significant carb load per ounce.
High-carb sports and energy drinks
Sports drinks like Gatorade and energy drinks like Red Bull are designed to provide a quick boost of energy, and they do so by being packed with carbohydrates, often from added sugar. While athletes in endurance sports may benefit from a quick carb replenishment, the average person does not need this kind of high-carb fuel.
- Energy Drinks: Most standard energy drinks contain large amounts of sugar and carbs. A single can can have anywhere from 26 to over 60 grams of net carbs.
- Sports Drinks: A small bottle of Gatorade can contain around 21 grams of carbohydrates. These are generally meant for replenishing electrolytes and carbs lost during intense, prolonged exercise, not for casual hydration.
High vs. Low-Carb Drink Options: A Comparison
To put these options into perspective, here is a comparison of the typical carbohydrate content of various beverages. Note that portion sizes and specific brands can vary, so it's always best to check nutritional labels.
| Beverage Category | Example Drink | Serving Size | Approximate Carb Content | Notes |
|---|---|---|---|---|
| Soft Drinks | Regular Cola | 12 oz (355 mL) | ~39 g | All carbs are from added sugar. |
| Soft Drinks | Root Beer | 12 oz (355 mL) | ~45 g | Very high in added sugars. |
| Fruit Juice | 100% Orange Juice | 8 oz (240 mL) | ~27 g | Natural fruit sugars, but lacks fiber. |
| Fruit Juice | Grape Juice | 8 oz (240 mL) | ~37 g | High concentration of natural fruit sugar. |
| Energy Drink | Red Bull | 8.4 oz (250 mL) | ~26 g | High in added sugar for a quick energy boost. |
| Specialty Coffee | Starbucks Vanilla Latte | 16 oz (473 mL) | ~35+ g | Includes milk sugar and flavored syrup. |
| Alcohol | Piña Colada | 4.3 oz (130 mL) | ~25 g | High-sugar mixers and liqueurs. |
| Alcohol | Regular Beer | 12 oz (355 mL) | ~12 g | Derived from grains. |
| Dairy | Chocolate Milk | 8 oz (240 mL) | ~26 g | Contains natural milk sugar and added sugars. |
| Low-Carb Alternative | Plain Water | N/A | 0 g | Best for hydration and carb management. |
| Low-Carb Alternative | Unsweetened Coffee/Tea | N/A | <1 g | Choose wisely and avoid added sugars. |
Making smarter drink choices
For those looking to reduce their carbohydrate and sugar intake, the first and most impactful step is to limit or eliminate sugary beverages from your diet. Here are some simple, healthier alternatives:
- Plain Water: The best choice for hydration, with zero calories and zero carbs. Add a slice of lemon or lime for flavor.
- Unsweetened Coffee or Tea: Enjoy these beverages black or with a splash of cream or a zero-carb sweetener like stevia.
- Herbal Teas: Many herbal teas offer flavor and health benefits without any carbs or sugar.
- Nut Milks: Unsweetened almond milk and coconut milk are excellent low-carb options to use in place of dairy milk.
- Diet Soda: While they contain no carbs, be mindful of potential health concerns related to artificial sweeteners.
- Hard Liquor with Carb-Free Mixers: If you consume alcohol, opt for pure spirits mixed with soda water or diet soda instead of sugary mixers.
- Homemade Smoothies: Control your ingredients by making your own smoothies with low-sugar fruits and plenty of vegetables to boost fiber content.
Conclusion
While some drinks, like sports beverages for endurance athletes, are intentionally formulated to be high in carbs, many common beverages contain surprisingly high amounts of sugar and carbohydrates that can undermine your health and nutritional goals. Soft drinks, fruit juices, specialty coffee drinks, and alcoholic cocktails are all major sources of liquid carbs that provide little to no nutritional value. By understanding what drinks are high in carbs and choosing healthier, low-carb alternatives, you can make significant strides toward improving your overall health, managing your weight, and stabilizing your blood sugar levels.
