There is nothing wrong with enjoying a seasonal drink to create a warm, reunion atmosphere. However, from a medical perspective, the problem lies in the fact that many seemingly harmless drinks contain a higher amount of added sugar than a traditional sugar cookie. According to nutritional recommendations, men should not consume more than 36 grams of added sugar per day, while women and children should limit it to 16 - 24 grams. Meanwhile, a regular cream-covered sugar cookie only contains about 15 - 17 grams of sugar.
Worryingly, just one serving of some popular drinks during the holidays has far exceeded this threshold.
Sweeter drinks than you think
Eggnog: With a serving of about 240 ml, eggnog provides from 19 to 23 grams of sugar and about 300 calories. The combination of sugar, greasy cream and egg creates an attractive flavor but also causes sugar levels to increase rapidly. According to nutritionist Jamie Mok, Master of Science, registered nutritionist, spokesperson for the American Academy of Nutrition and Diet, homemade cooking helps better control sugar levels. She recommends halving the amount of sugar in the recipe, prioritizing low-fat milk or vegetable milk, while keeping the serving below 120 ml.
Hot chocolate: A cup of hot chocolate with a capacity of 360 ml can contain from 36 to 54 grams of sugar, twice or even three times as high as a cookie. Most of this sugar comes from pre-mixed flour and the cream on top. Jamie Mok believes that using pure cocoa powder, unsweetened milk and just adding a small amount of sugar or natural vanilla can help significantly reduce the amount of sugar while still maintaining the flavor.
Milk tea bottle latte: Traditional bottled tea is not too sweet, but commercial versions often use pre-sweetened syrup or tea juice. A 360 ml serving can contain 36 - 45 grams of sugar and about 260 calories. Grace A. Derocha, Master of Business Administration, registered nutritionist, certified diabetes educator, and spokesperson for the American Academy of Nutrition and Diet, recommends brewing bottled tea from black tea and original spices at home, then adjusting the amount of milk and sweeteners to better control nutrition.
Coquito is a traditional drink of Puerto Rico during the festival season, highlighted by the scent of coconut, cinnamon and sometimes with added rum. A serving of about 240 ml contains 30 - 40 grams of sugar and nearly 280 calories. According to Derocha, coquito is actually more suitable for the role of dessert. Reducing the serving to 60 - 90 ml and replacing a portion of condensed milk with low-fat coconut milk can help reduce sugar significantly while still maintaining the spirit of tradition.
How to drink to be both happy and healthy?
Experts all agree that occasionally enjoying sugary drinks is not a big problem. The risk only appears when we drink regularly, with large portions without paying attention to the total amount of sugar in the day.
From a medical perspective, small adjustments such as choosing unsweetened ingredients, self-mixing at home and reducing intake can help limit sugar intake into the body, protect cardiovascular and metabolic health, especially during the tempting festival season.
It's a bit of a bit of a bit of a bit of a bit of a bit.
