MARINE CORPS BASE QUANTICO, Va. -- It’s no secret that over indulging in sugary foods can be counterproductive in one’s effort to shed pounds or maintain a healthy weight. But what people may not know is much of their sugar intake creeps in their diet from beverages.
According to the U.S. Department of Agriculture, the main source of added sugar in American diets comes from soda, sports drinks and energy drinks, accounting for 36 percent of sugar intake. With the Healthy Base Initiative in full swing at Marine Corps Base Quantico, Lauren King, Semper Fit’s dietician, wants to remind everyone, particularly those with office positions, of a simple principle that also applies to drinks: calories in, calories out.
“What I see at Quantico is a lot are people who have desk jobs and aren’t as active in their everyday duties, yet they’re drinking sweet tea, sports drinks and sodas without realizing they’re not burning off those calories,” King said. “When we consume more than what our bodies need or burn, then it’s going to eventually lead to weight gain.”
King said anytime someone visits her office for weight management counseling, whether Marine or civilian, her first recommendation is to rethink what they’re drinking. Most sodas and juices are often packed with calorie-dense sugars and sweeteners that are low in nutrition, which can lead to unwanted weight gain. For example, a 20-ounce energy drink has 17 teaspoons of sugar, as does a cola of the same size; cranberry juice cocktail has 20 teaspoons and lemonade has 14 teaspoons, according to the U.S. Department of Health and Human Services.
Sugary drinks can have as many calories as a meal but, the difference is many people consume them in addition to a meal.
“Some people don’t realize that weight gain [from sugary drinks] creeps up on you slowly,” King said. “You may only have one or two sodas a day, but, within the course of a year, you could be 5-20 pounds heavier. [Therefore,] you have to look at your cumulative habits.”
To reduce sugar intake, King suggested limiting sodas and energy drinks and drinking them in smaller portions. She also recommends diluting juice with water or sparkling water and buying tea unsweetened and then adding a little sweetener.
Athletes who drink sugar-laden sports beverages should also be cautious, Brian Hancock, lead trainer and fitness coordinator at Barber Physical Activity Center, said. Although these drinks are intended to enhance sports performance, if they aren’t used properly they can cancel out a workout.
“You can walk on the treadmill for 30 minutes and burn calories and then drink a sports drink that has 200 calories, which defeats what you just burned,” Hancock said.
Typically people should only consume sports drinks when they’re performing a high-intensity activity for 60 to 90 minutes, in extreme conditions like sweltering hot weather, or sweating profusely, Hancock said.
Sugar hides in most drinks as high-fructose corn syrup, honey, sucrose, dextrose or syrup. However, King said it’s up to consumers to be knowledgeable of the various forms and their intake, to achieve and maintain a healthy weight, promote health and prevent disease.
Writer: afelton@quanticosentryonline.com