Nutritionist Lovneet Batra has recently taken to social media to highlight the importance of monitoring one’s consumption of liquid calories. Drinks such as juices, carbonated soft drinks, soda, and other sweetened beverages can contain high amounts of calories that can be detrimental to one’s health.
Staying hydrated is essential, but it’s important to be mindful of the types of drinks that are consumed and to limit or avoid those that are high in calories. The expert is encouraging people to be aware of their liquid calorie intake in order to maintain a healthy diet.
According to Lavneet Batra,”Drinks like alcohol, soda, juice, energy drinks, sports drinks, sweetened water, tea or coffee, occasionally go unnoticed when it comes to calorie intake. We don’t always consider them when calculating our daily calorie intake, but they can have a significant impact when consumed regularly”.
Impacts Of Consuming Liquid Calories Regularly
Listed Below are some harmful effects of consuming liquid calories regularly:
● RAISES BLOOD SUGAR LEVELS
Drinking sugary beverages can lead to increased blood sugar levels and insulin resistance. High fructose intake is linked to decreased insulin sensitivity and a higher risk of type 2 diabetes. Consuming large amounts of fructose in a short period of time, as is common with sugary drinks, can cause the liver to convert excess fructose into fat, potentially leading to inflammation, insulin resistance, and high blood sugar levels.
● CAUSES WEIGHT GAIN
Drinking high-calorie fluids does not trigger the same feeling of satiety as consuming solid food, as the body doesn’t register liquid calories in the same way. This may cause a person to continue eating even after consuming a high-calorie drink, leading to an overall increase in calorie intake and weight gain.
● INCREASES HEART RISK
Consuming high amounts of liquid sugars can have negative effects on heart health. Fructose intake raises levels of triglycerides and other fat molecules in the bloodstream, which increases the risk of heart disease.
It’s important to be mindful of liquid calorie intake and make smart choices when it comes to summer drinks to avoid a buildup of liquid calories.
So, What Can You Have?
According to registered dietitian Garima Goyal, consuming fruits as juice with the pulp and without added sugar is a healthier option. Another alternative is to use a cold-press juicer, which allows for the retention of most of the nutrients. Overall, consuming fruits in their whole form is the best choice for optimal health.
According to Goyal, there are some drinks that are not only convenient and affordable but also low in calories such as lemonade, coconut water, buttermilk, paanagam, sharbat, and lassi. She suggests carrying these types of drinks with you when you’re out or opting for them instead of soft drinks as they are both sustainable and nutritious options.