The Surprising Truth About High-Sugar Drinks
Many consumers believe a standard can of soda is the peak of sugary drinks, but the reality is more concerning. While a 12-ounce can of cola contains a high amount of sugar, many single-serving energy drinks, specialty juices, and particularly large fountain drinks pack far more. The sheer volume of these oversized portions dramatically increases the total sugar consumed, often exceeding daily recommendations in a single sitting. This section examines the drinks and drink categories with the most alarming sugar levels.
Oversized Fountain Drinks
When it comes to total sugar per serving, large fountain drinks, especially those from convenience stores, are often the biggest culprits. The Center for Science in the Public Interest found that large and super-sized fountain drinks can contain multiple days' worth of recommended added sugar. A single Super Big Gulp from 7-Eleven, for example, has been reported to contain up to 146 grams of sugar. The self-service nature of these drinks and the lack of standard serving sizes contribute to excessive consumption. Furthermore, some chains are known to increase the syrup concentration in their fountain dispensers, making the drinks sweeter and even more sugar-laden than their canned counterparts.
Energy Drinks and Specialty Beverages
Certain energy drinks are also notoriously high in sugar. While brands like Red Bull have a high sugar content relative to their smaller can size, other energy drink varieties can be even more extreme. A 500ml can of Rockstar: Super Sours Energy Drink, for instance, contains a staggering 83.5 grams of sugar. Specialty lemonades and juices, which are sometimes perceived as healthier options, also contain shocking amounts of sugar. A 20-ounce bottle of Minute Maid Lemonade packs 67 grams of sugar, and some sweetened cranberry juice cocktails can have up to 45 grams per serving.
Canned and Bottled Soft Drinks
While smaller than fountain drinks, standard canned and bottled sodas still contain very high amounts of sugar per serving. A 20-ounce bottle of Mountain Dew contains 77 grams of sugar, which is over three times the maximum recommended daily intake for women. Fanta Orange and Pepsi also contain slightly more sugar than the classic Coca-Cola in a standard 12-ounce can.
The Health Risks of High Sugar Consumption
Excessive sugar intake from soft drinks is linked to numerous health problems. These beverages offer empty calories with no nutritional benefit and contribute to a wide array of chronic metabolic diseases. Key risks include:
- Obesity: The liquid calories from sugary drinks do not provide the same feeling of fullness as solid foods, leading to increased overall caloric intake and subsequent weight gain.
- Type 2 Diabetes: Regular, high consumption of sugar-sweetened beverages is strongly associated with an increased risk of developing type 2 diabetes.
- Heart Disease: Research shows a significant link between sugary drink consumption and a higher risk of cardiovascular disease, even among physically active individuals.
- Dental Issues: The combination of sugar and high acidity in soft drinks creates a perfect environment for bacteria to produce acids that erode tooth enamel, causing cavities.
- Gout: Studies have also linked frequent sugary drink consumption to an increased risk of gout, a painful form of arthritis.
Sugar Content Comparison: Popular Drinks
| Drink (Serving Size) | Sugar (grams) | Sugar (teaspoons) | Notes |
|---|---|---|---|
| 7-11 Super Big Gulp (approx. 44 oz) | ~146g | ~36 | Varies by dispenser and flavor |
| Rockstar: Super Sours (500ml) | 83.5g | 20.9 | Energy drink |
| Mountain Dew (20 oz bottle) | 77g | ~19 | Very high per-serving content |
| Minute Maid Lemonade (20 oz bottle) | 67g | ~17 | Specialty juice beverage |
| Rockstar Energy (16 oz can) | 62g | ~15 | Energy drink |
| Monster Energy (16 oz can) | 54g | ~13.5 | Can nutritional info can be for multiple servings |
| Old Jamaica Ginger Beer (330ml) | 52g | ~13 | Example of high-sugar fizzy drink |
| Mountain Dew (12 oz can) | 46g | ~11.5 | Standard can size |
| Fanta Orange (12 oz can) | 44g | ~11 | Standard can size |
| Pepsi (12 oz can) | 41g | ~10 | Standard can size |
| Coca-Cola (12 oz can) | 39g | ~10 | Standard can size |
Healthier Alternatives to Sugary Soft Drinks
For those looking to reduce their sugar intake, several healthier alternatives exist that still satisfy the desire for a flavorful or carbonated drink:
- Sparkling Water: Brands like Spindrift and Sanzo offer sparkling water with minimal or no added sugar, sometimes using real fruit for flavor.
- Infused Water: Adding fresh fruits, herbs, or vegetables to plain water provides flavor without the sugar, calories, or artificial ingredients.
- Unsweetened Iced Tea: Brew your own iced tea and sweeten it with natural, low-calorie options or drink it plain. Bottled versions often contain significant added sugars.
- Herbal Teas: There is a vast variety of herbal teas that can be enjoyed both hot and cold, providing flavor and refreshment without any added sweeteners.
- Small Portions of 100% Fruit Juice: While fruit juice still contains natural sugars, drinking it in moderation and in smaller servings can be a better option than a high-sugar soft drink. It’s important to distinguish between 100% juice and fruit drinks with added sugars.
Conclusion
While traditional sodas like Coca-Cola and Pepsi contain a lot of sugar, they are not necessarily the highest. Per-serving, oversized fountain drinks and specific energy drink products like Rockstar's Super Sours can contain much higher total sugar quantities due to their larger sizes and high sugar concentration. Even a 20-ounce bottle of Mountain Dew or Minute Maid Lemonade contains shockingly high levels. The health consequences of consuming these drinks are significant, ranging from obesity and diabetes to dental decay. The best strategy for better health is to be mindful of serving sizes and choose lower-sugar or sugar-free alternatives like flavored sparkling water or infused water. By being informed about the sugar content in the beverages you consume, you can make smarter choices for your long-term health.
provides an excellent resource on finding healthier soda alternatives to reduce sugar intake. The key lies in reading labels carefully and avoiding the empty calories that offer no nutritional value while posing serious health risks.
