Hi ,
Let’s talk about drinks.
You’ve heard this many times: “It’s healthy – it’s just juice / a smoothie / a vitamin drink.”
But here’s the truth: a lot of “healthy” drinks quietly add more sugar than you think.
Your body doesn’t care if the sugar comes from a bottle with a green label or a can of fizzy drink. It still has to deal with it.
THE HIDDEN SUGAR PROBLEM
Many drinks that look healthy on the front are mostly sugar in the back:
Fruit juices (even “not from concentrate”)
Smoothies with lots of fruit and juice
Flavoured yoghurty drinks
Sports drinks and “energy” drinks
Iced teas and “vitamin water”
What often happens when you drink these:
Your blood sugar rises quickly
Your body releases insulin to bring it down
You don’t feel very full (liquid calories are sneaky)
You’re hungry again soon and eat more on top
So you feel like you’re making a good choice…
but your body feels like it just had dessert in a cup.
WHAT REALLY MATTERS
A good everyday drink should:
Help with hydration
Not push your blood sugar up and down all day
Not add lots of extra calories you didn’t notice
You may need to rethink some of your “healthy” drinks if:
You often choose juice or smoothie instead of whole fruit
You drink several glasses or bottles per day
Sugar (or fruit juice concentrate, honey, syrup) is high on the ingredients list
You’d be shocked to see how many teaspoons of sugar are actually inside
Remember:
Even natural sugar is still sugar when you drink a lot of it, especially without fibre.
PRACTICAL WIN: THE SMART SIP RULE
You don’t need to cut out every drink you enjoy.
You just need a simple rule for most days.
Use this:
For everyday drinking, choose water, sparkling water, or unsweetened tea/coffee.
Treat juices and sweet drinks like occasional extras, not your main drinks.
Easy swaps:
Daily orange juice → A glass of water + an orange you chew
Big shop-bought smoothie → Small homemade smoothie with fruit + yoghurt + water
Sugary iced tea → Cold brewed tea with ice and lemon slices
Fizzy drink or energy drink → Sparkling water with a squeeze of citrus
“Vitamin” drink → Water + a piece of fruit with your meal
If you still want juice or a smoothie:
Have it in a small glass, not a huge one
Have it with a meal, not on an empty stomach
Think of it as a treat, not a health drink you need every day
BONUS: A SIMPLE HABIT FOR KIDS AND ADULTS
Here’s one habit that works well for families:
Water is the default. Everything else is special.
Try this:
Keep a bottle or jug of water on the table or desk
Make “fun water” with slices of lemon, lime, berries or cucumber
If you have juice, offer a small glass and top up with water
This small shift:
Cuts sugar without strict rules
Protects teeth and helps weight control
Teaches kids (and adults) that thirst = water first
Tiny changes like this, repeated daily, make a big difference over months and years.
Got questions about your favourite drinks, coffee habits, or what counts as “too much” sugar?
Reply to this email – I read every message personally.
See you next week,
Gabriel, Nutrition Hacks | gbMeals
P.S. Next Thursday: The one evening habit that ruins sleep (and how to fix it without giving up your favourite foods).