How often do you think about the calorie content of the fluids you consume per day? This is something that is easier to ignore or miss than when consuming food or something that needs to be chewed. The calorie content of food is a concept familiar to most of us. Most people are aware of the importance of eating a balanced diet and avoiding excess calories from food. You may not always realise that drinks consumed also contribute to daily calorie intake and affect metabolic health.

WHAT ARE CALORIES AND WHY DO THEY MATTER?

Calories are units of energy that measure how much fuel a food or drink provides to the body. The body needs a certain amount of calories to perform its basic functions. The amount of calories a person needs depends on various factors, such as age, gender, height, weight, and physical activity level.

If a person consumes more calories than they burn, the excess calories are stored as fat in the body. Over time, this can lead to weight gain and obesity, which are risk factors for chronic disease conditions.

HOW MANY CALORIES ARE IN DRINKS?

The calorie content of drinks varies depending on the type, size, and ingredients of the drink. Some drinks, such as water, tea, and coffee (without added sugar or milk), have zero or very few calories. Drinks, such as soda, juice, alcohol, and milkshakes, can have a high amount of calories.

For example¹:
– 330 ml can of regular soda = 670 kilojoules
– 350 ml glass of orange juice = 700 kilojoules
– 150 ml glass of red wine = 500 kilojoules
– 350 ml cappuccino whole milk = 500 kilojoules

These numbers may not seem very high on their own, but they can add up quickly if several servings are drunk throughout the day. For example, if a person drinks two cans of soda, one glass of orange juice, one glass of wine, and one cappuccino per day, they would consume3200 kilojoules from drinks alone. This is equivalent to about one-third of the recommended daily energy intake for an average adult.

HOW DO DRINKS AFFECT METABOLIC HEALTH?

Metabolic health refers to the proper functioning of the body’s metabolism, which is the process of converting food and drink to energy and other substances that the body needs.²
Metabolic disorders are conditions that disrupt normal metabolism and cause problems with the processing or regulation of proteins, carbohydrates, or fats in the body.³

Drinks can affect metabolic health in different ways. Some drinks, such as soda and juice, contain a large amount of sugar, which can raise blood glucose levels rapidly because of the high glycaemic index. These carbohydrates in fluid form are quickly digested making it easy for the body to absorb. This can put stress on the pancreas to produce insulin to lower blood glucose levels, which can increase the risk for insulin resistance (when cells do not respond well to insulin) and type 2 diabetes.³

Alcohol and milkshakes contain a large amount of energy, which can contribute to weight gain and obesity.

TIPS ON HOW TO DECREASE ENERGY CONSUMPTION FROM DRINKS

* Drink water instead of sugary or alcoholic drinks.
* Choose unsweetened tea or coffee where you can add your own milk. * Avoid sweetened or powder versions, like instant coffee and tea or lattes with added creamer.
* Limit the intake of juice and eat whole fruits instead. Juice contains more sugar and less fibre than whole fruits. Fibre helps slow down the absorption of sugar into the bloodstream and makes you feel fuller for longer.
* Drink alcohol in moderation or avoid it altogether. Alcohol has empty calories that do not provide any nutrients to the body.
* Read the nutrition labels and serving sizes of drinks. This can help you be aware of how many calories and nutrients you are consuming from drinks.
* Remember that sauces, sweet and savoury, adds unnecessary calories to meals and dishes.
* Try to not drink anything except water with meals.
* Do not rely on fluids to satisfy cravings or hunger cues. Rather consume healthy snacks that will make you feel full and will keep you full.