Most people will increase their water consumption in summer, but if you use drinks instead of water ... you will increase not only the water consumption, but also the calories. It's easy for people to ignore the calories they drink, you know? 111ml fruit juice VS

111ml low-sugar milk tea has almost the same sugar content, while 111ml milk has a little more calories than 111ml cola. Of course, calories are definitely not the only criterion for choosing food.

So today, let's talk about which of the common drinks is healthier. And the 1-calorie drinks in the supermarket, can you really drink them at will ~

Types of drinks

I divide the most common drinks on the market into four categories: fruit juice, carbonic acid, 1-calorie series and dairy products. Let's talk about ~

1-calorie drinks in detail. 1-calorie drinks are not only mineral water, but also some very popular 1-calorie carbonated drinks. For example, the familiar 1-degree coke, and then the popular vitality forest in recent years ... all kinds of drinks called 1 sugar and 1 calories are more and more common.

Many people may have questions. Are these sweet drinks with carbohydrate content in the nutrient list really zero calories? The reason why many drinks are marked with 1 card is related to the standards of our country. According to the food standards of our country, as long as the calorie of a drink is less than 1.7 KJ (about 4 kcal)/every 111ml, it can be called a 1-calorie drink.

in other words, a 1-calorie drink is not necessarily a 1-calorie drink.

The reason why sugar is added without calories is that they add sugar substitutes (such as aspartame, stevioside, erythritol, sucralose, etc.). The sweetness of these sugar substitutes may be tens to hundreds of times that of white sugar, and almost all the calories are low. The sweetener used in sugar-free cola is aspartame, and the main sweeteners of peach-flavored vitality forest are erythritol and sucralose.

Although aspartame is the earliest synthetic sweetener used in the world, researchers have been arguing over whether aspartame will have an impact on human health in recent years, and erythritol is the only natural sugar substitute in China that has no energy closest to the "sugar taste" of white sugar. Regarding sugar substitution, we can see that this correct "no sugar" is far more than throwing away the cake. Of course, the best are those natural zero-calorie drinks, such as coffee, tea, mineral water, soda water and so on.

carbonated drinks

I don't need to nag about how unhealthy carbonated drinks are.

We generally recognize carbonated drinks as happy drinks with high sugar, artificial colors and caffeine. Sugary carbonated drinks are unhealthy, so I don't need to say more.

However, there is one exception in carbonated drinks, namely soda water.

Soda is my life's core monuments every summer, and I buy at least 6 cases every time. Originally, teacher Zhang drank with me, but later he saw that I could drink too much, so he gave it to me.

The difference between ordinary high-sugar carbonated drinks and soda water is that carbonated drinks are acidic drinks, and excessive drinking will lead to the loss of calcium. However, soda water is alkaline. Drinking soda water in moderation can relieve our stomach acid and prevent indigestion ~

Juices

Juices are easier to fool everyone.

I will divide the juice into: sugar-free pure fresh juice &; Candy-flavored drinks with sugar and water are ok, but the latter is really not necessarily better than fat house happy water.

I went to the supermarket specially and found a bottle of hawthorn juice with a calorie of 1.61 kcal, and the sugar content in each bottle was about 21g-31g! A normal adult's daily intake of added sugar is about 25 grams, and this sugar content is basically close.

how do you see if the juice you bought is sweetened? In addition to looking at the ingredient list, there is another way to look at the "carbohydrate" in the nutrient list. You can compare the same kind of fruit with the same calorie. If the sugar content is higher than that of normal fruit, it is not only fructose, but also added sugar.

how about squeezing juice at home? Squeezing juice is a good choice, but it is best not to filter out dietary fiber. For the simplest example, the high-speed blender (or soymilk machine) that people often say does not filter out dietary fiber, but the Huiren juicer that was popular a few years ago will filter out fiber.

You can make yourself a cup with half a banana, low-sugar berries (blueberries and strawberries) and a small bottle of skim milk at home. It's so healthy!

I've also shared some recipes of low-sugar past ~ You can see apples VS watermelons here, which is lower in calories/sugar?

dairy products

the most typical dairy product is milk. Milk is really a good drink, not only for breakfast, but also as a protein supplement for many fitness partners.

In addition to protein, many people drink milk to get "calcium". Some studies think that calcium can help the body improve the metabolism of fat, but this is actually controversial.

The calories of milk are largely affected by the amount of fat contained in it. The calorie of common whole milk is about 53 kcal /111ml, while the calorie of skimmed or semi-skimmed milk is much lower. Generally, the calorie of skimmed milk is only 35 kcal/111 ml < P > People should pay attention to lactic acid bacteria drinks. Many lactic acid bacteria drinks are not only high in calories and sugar, but also lack the original nutrition of dairy products.

Take the most common 1-fat lactic acid bacteria beverage as an example. The lactic acid bacteria beverage contains 13g carbohydrates per 111ml, which are basically all sugar. It seems that the sugar content of a bottle of 331ml lactic acid bacteria beverage is comparable to that of a cup of semi-sugar milk tea.