10 simple beverage exchanges to reduce sugar intake

controlling your sugar consumption is probably the most important dietary change you can make. Because of the link between excess sugar and heart disease, the American Heart Association (AHA) recommends adding sugar (the type used to sweeten food and drink) up to six teaspoons a day for women and nine teaspoons for men. One of the most common sources of sugar is what you drink. A drink packs more sugar than a typical candy, cookie, or ice cream, and exceeds the limits recommended by the American Heart Association daily. Reduce these 10 simple ways of exchange without sacrificing expensive coffee drinks, cocktails, etc. Now listen: how to calm down in three minutes. Ice cream

a 16 Ounce chocolate chip with ice cream and cream from a popular coffee shop, contains about 50 grams of sugar and 420 calories. This frozen FRAP is a sugar bomb; based on calories alone, it looks more like a meal. To make your own cream and sugar blend, try mixing coconut milk, dark chocolate and coconut whipping ingredients into a cold brewed coffee drink. You'll save about 225 calories and over 46 grams of sugar!

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2. Fruit smoothie is generally considered to be the right choice for you, and it can be. But many smoothies have a lot more sugar than their fans realize. This is mainly because they contain far more drinkable fruit than you chew and eat at one time. Sugared yoghurt or ice cream also increases the bottom line of syrup. For example, 32 ounces of "medium" banana berries from a popular chain provide more than 110 grams of sugar and 540 calories. To reduce 149 calories and 75% more sugar, try using bananas, berries, Greek yogurt and almonds. Adding cinnamon can enhance the natural sweetness of fruit and provide a layer of flavor that you are satisfied with - no sugar is needed.

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3. Hot cocoa

a staple food in this cold weather can eat up your sugar budget for the whole day (and then some). A 12 ounce cup of cocoa in a coffee shop contains 41 grams of sugar and 280 calories. Try to make a lighter version with honey, organic cocoa, almond milk and vanilla extract, and drink a healthier but still creamy drink like chocolate.

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4. There is no doubt that jam drinks are an interesting thirst quencher, but they can lead to a surge in sugar. The puree of a medium-sized fast food restaurant contains 270 calories and more than 70 grams of sugar - about 70 gummy bears. Make your own, no sugar, and try natural sweet fruit.

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5. Margarita

a classic Margarita Rock Restaurant contains 28 grams of sugar (the content of 14 squares of sugar) and 240 calories, even if there is no such additional ingredients as strawberries or mangoes. To make your own juicy version without sugar, use green tea and fresh juice.

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6. Grape sodas are children's favorite, but a 12 ounce can of 160 calories and up to 42 grams of sugar (about 55 servings of jellies) now makes it a non nutritious drink, or at best a less indulgent one. Fortunately, by using sparkling water, real juice, herbs and spices, you can easily recreate the soda experience without being overwhelmed by sugar.

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7. Lemonade

this summer classic is so fresh, it seems to be healthy (after all, lemons are rich in vitamin C). But in fact, some lemonade is made up of less than 15% lemon juice and a lot of sugar - two cups of 56 grams. That's 34 sweet pies and 220 calories. To increase the taste of vitamin C and lemon and reduce the sugar content, try honey and fresh squeezed lemon juice and mint instead. Pina colada

contains 245 calories and more than 30 grams of sugar. Every 4.5 Ounces, this classic holiday cocktail is really a dessert. For a simple version, pull out the blender and mix rum, pineapple and coconut milk with frozen bananas.

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9. Energy drinks

in addition to caffeine and other stimulants, a typical 16 Ounce energy drink contains a lot of 36 grams of sugar and 174 calories. For a more natural refreshment, mix the sparkling water and fresh unsweetened green tea with 100% pomegranate juice and a pinch of pepper.

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10. The cocktail in the frozen mud rock flow is the recipe of waist disaster. A typical restaurant recipe contains 80 grams of sugar and an amazing 755 calories. For a home-made version of g-sugar with 311 and 9.5 calories, mix vodka, iced coffee, coconut milk and chocolate hazelnut sauce (Yum!) Add vanilla, then coconut sauce.

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What do you think? Are you trying to reduce your sugar intake, especially from your favorite drinks? Please leave a comment below and let us know. Share how you cut down on sweets - your experience may help motivate and motivate others!

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