You're drenched in sweat after an afternoon walk and it's time for a cold drink.
Would you like to grab a Diet co*ke?
A refreshing lemonade?
Or how about a large glass of orange juice?
Hopefully you'll pass on all three, because they're all on the "drinks to avoid" list.
Beverages are easy to overlook when you think about healthy eating, but they are actually a big part of a healthy diet.
Research shows that sugary drinks can contribute to a wide range of health problems, including:
- Cancer
- Diabetes
- Obesity
- Heart disease
But the list doesn't stop there...
Believe it or not, sugary drinks can also wreak havoc on your mental health. (1)
Fortunately, there are plenty of healthy summer drinks to quench your thirst without harming your health.
In this article, we explain why some summer drinks are a health hazard... and why others reduce inflammation and improve your health.
Let's get started!
4 unhealthy drinks to avoid this summer
The bottom line is that if it's full of sugar, it's bad for your health.
Sugar is linked to higher rates of diabetes, cancer and chronic inflammation.
And when you're trying to shed the pounds, sugary drinks are your biggest enemy.
A diet high in sugar also weakens the immune system, puts you at risk of nutrient deficiencies and destroys the gut microbiome.
In fact, if you want to abuse your health, sugary drinks are one of the best ways to do so.
But sugar isn't the only troublesome ingredient in unhealthy drinks.
Most “sugar-free” substitutes also promote cognitive deficits and other serious health problems.
Yes, unfortunately diet soft drinks are also prohibited.
Here are 5 of the worst drinks for summer:
1. Soda
This should come as no surprise, but soda tops the list of drinks to avoid.
co*ke, Sprite, Fanta, you name it... they're all sugar bombs.
According to the Coca-Cola website, there are a whopping 39 grams of sugar in one 12 oz can of co*ke! (2)
You might as well just spoon 7 teaspoons of sugar into a glass of water and start chugging (it's the same thing).
The biggest problem with all that sweetness is that it makes your blood sugar levels go up and down.
Over time, this damages the part of your body that processes sugar: the pancreas.
The more sugar you drink, the faster your pancreas ages.
2. Lemonade
Lemonade isn't much better than the average soft drink.
More often than not, companies spoon the sugar in, just like they do with soda.
Are you ready for your jaw to drop?
Minute Maid lemonade contains even more sugar than cola: 40 grams!
And they don't use raw cane sugar either.
Minute Maid contains only the best high fructose corn syrup (ugh!).
Even if they used cane sugar, it would still be diabetes in a can.
3. Sweet tea
Sweet iced tea is a classic summer refreshment, and in sugar content it is comparable to lemonade.
Not only that, but it also contains caffeine, which in itself is bad for inflammation.
We'll talk more about the amazing health benefits of green tea later…
For now, all you need to know is to avoid sugary iced tea like the plague.
4. Diet soda
Unfortunately, many doctors still recommend false sweeteners such as aspartame…
And they do this despite mounting evidence linking sugar alternatives to:
- Brain tumors
- High bloodpressure
- Bladder cancer
- Leukemia
- Breast cancer
- Headache
- allergies
- Attack
- Weight gain
But worst of all, artificial sweeteners disrupt gut bacteria. (3)
It turns out that gut bacteria are very important in protecting the bloodstream against inflammation.
Additionally, gut bacteria have a huge impact on mental health, especially anxiety, depression, autism and ADHD.
Although artificial sweeteners are lower on the glycemic index than regular sugar, it's best to avoid them altogether if you count the side effects.
Beware of harmful artificial sweeteners
Here is a list of some of the most common artificial sweeteners to avoid:
- Xylitol
- Sorbitol
- Mannitol
- Maltitol
- Erythritol
- Isomalt
- Lactitol
- Aspartame
Not only do these ingredients cause headaches and promote weight gain, but most of them also come from GMO ingredients.
Instead, use healthy alternative sweeteners such as green stevia or raw honey.
8 unhealthy drinks in disguise
Before we talk about the healthiest summer drinks, it's important to point out that many "healthy drinks" are actually packed with sugar.
It turns out that fruit juice is one of the worst.
It will raise your blood sugar faster than you can say "heart disease." To make matters worse, many products contain harmful additives.
1. Orange juice
Oh sweet, sweet orange juice.
Just one sip is enough to tantalize your taste buds.
No wonder it is the most popular fruit juice in the world.
Shockingly, a 12 oz glass of orange juice contains a whopping 9 teaspoons of sugar! (4)
It's more than co*ke!
Granted, it is natural sugar, but unfortunately it doesn't matter that it contains fruit juice.
OJ still has enough sugar to be toxic to your health.
Even adding a dash of it to the water is too much.
Add some lemon juice instead, but more on that later…
2. Carrot juice
Carrot juice isn't much better.
Vegetables are probably the last thing you think of when you think of sweet drinks, but carrots are packed with sugar.
Carrots contain only about half as much sugar as orange juice, but it is still far too sweet to be considered a healthy drink.
3. Smoothies
Smoothies get a lot of publicity for being healthy, but in reality they are just too sugary.
What do you get when you combine orange juice, banana, pineapple, apple and whatever else you throw in?
A sugar bomb!
4. Kombucha
Kombucha is perhaps the most misleading "health drink" on the market.
It contains active bacterial cultures that promote intestinal health, but at the same time contains a lot of sugar.
In fact, most kombucha brands add at least 20 grams of sweetness per serving. part.
When it's all said and done, you'll be left with a belly full of sugar.
5. I am Milk
Soy is anti-inflammatory.
Avoid it in all forms, especially if you have chronic inflammation.
It also typically contains harmful additives, just like these other milk alternatives:
6. Almond, coconut, hemp and other alternative milks
Alternative milks usually contain sugar, but that's just the beginning of the problems.
MenCoconut and almond milk can be healthyyou really need to look at the labels to determine if a product contains unwanted ingredients.
For starters, most brands contain vitamin D2, an unhealthy form of vitamin D that can cause hormonal imbalances.
However, the worst ingredient of all is carrageenan.
Carrageenan has been linked to high blood sugar, intestinal damage and glucose intolerance, and virtually all dairies use it. (5)
7. Skim milk
Although skim milk may seem like a healthy drink, it is just as inflammatory as any other dairy product.
The truth is that milk is overhyped and pro-inflammatory.
Milk's nutritional highlights, like calcium, are easy to beat with anti-inflammatory foods like broccoli.
8. Agave-sweetened beverages
Just say "NO" to agave.
Agave nectar is easy to find at almost any health food store in America, but it is incredibly high in fructose.
It turns out that fructose has many unpleasant side effects, such as liver damage and weight gain.
Again, it is better to use raw honey or green stevia instead.
9 nutritious drinks for a wonderful summer
All is not lost in the world of summer drinks!
It can be hard to say goodbye to sweet tea, lemonade, and glasses of orange juice.
But there is a positive side.
First, you can replace sweet tea with green tea and stevia.
Orange juice may be out of the picture, but you still have delicious blueberry and tart cherry juice to try.
Lemonade may have been discontinued, but that doesn't mean you can't make your own lemon concoction with lemon and a little raw honey.
As promised, here are 9 nutritious drinks for a wonderful summer:
1. Lemon water
Lemon juice adds a tart, tangy taste and fresh scent to your water.
When you drink it, the water tastes better and your body feels better.
The antioxidants and alkalizing effects of the lemon can help skin conditions, strengthen hair and improve shine.
Lemons are also known to be rich in vitamin C and support the immune system.
2. Kurkumathee
Turmeric contains a powerful anti-inflammatory agent: curcumin.
It has been used in Ayurvedic medicine for centuries, and modern research supports that it can help treat:
- Alzheimer's disease
- Cancer
- Rheumatoid arthritis
- Spain
- Wound
- Toothache
- Circulation
The key is to take turmeric with black pepper or fenugreek.
Curcumin itself is difficult to absorb.
But with the help of these other ingredients, your body will absorb it and release its healing powers.
3. Blueberry juice
Blueberries should be on every anti-inflammatory food list.
Firstly, they add a delicious fruity flavor to the mix.
But blueberries are more than just a tasty treat: they're also incredibly high in antioxidants.
They not only improve glucose sensitivity, but also lower blood cholesterol levels.
To top it all off, blueberries reduce the risk of diabetes and heart disease.
Finally, they are incredibly good for brain function, support the immune system and fight infections.
Is there anything blueberries can't do?
Not really... they are also high in vitamin C, iron, manganese and collagen.
4. Tart cherry juice
Tart cherries are also known for their anti-inflammatory and antioxidant health benefits.
In fact, drinking tart cherry juice can be one of the best ways to recover from a tough workout.
Not only does it reduce inflammation, but it also contains compounds that reduce pain and speed up muscle recovery. (6)
However, nothing is more important for muscle recovery than sleep.
It turns out that cherries also promote sleep with melatonin.
5. Cranberrysap
Cranberry juice has a sour taste and contains nutrients that protect against heart disease and cancer.
It is also great for improving overall well-being and reducing inflammation.
To top it all off, cranberry juice has antibacterial properties that protect against urinary tract infections.
6. Green tea
Try to avoid caffeine as much as possible, as it is bad for inflammation
That said, if you must drink caffeine, green tea is the way to go.
As a general rule, you can drink a maximum of two cups of green tea per day.
But green tea is much more than just a source of caffeine; it also contains powerful antioxidants called polyphenols.
These compounds reduce cellular damage and protect against serious conditions such as cancer.
Green tea also contains theanine: an amino acid that supports GABA in the brain.
GABA is a neurotransmitter that reduces anxiety.
7. Cucumber juice
Believe it or not, cucumbers are actually a fruit and have many of the same benefits as blueberries and cherries.
For example, cucumbers are great for reducing inflammation, especially for people with rheumatoid arthritis.
Cucumbers also hydrate cells and naturally slow down the aging process.
Patients with diabetes will be happy to hear that cucumbers help normalize insulin production.
But what really makes them ideal for summer is that they have a cooling effect that prevents overheating.
8. Celery juice
Celery juice is another great anti-inflammatory and may even be more effective at treating rheumatoid arthritis than cucumbers.
In fact, patients with Crohn's disease and other inflammatory diseases should drink as much celery juice as possible.
It also contains high levels of micronutrients that hydrate the cells.
The only downside to celery juice is that it doesn't have the best taste.
The good news, however, is that with blueberry, cherry, and lemon juice at your disposal, you can play around with different recipes.
Do you have additional questions about healthy summer drinks and drinks to avoid? Our providers at Complete Care Health Centers are happy to help you.
For more summer feeding advice, please contact us today.
