Many people love indulging in holiday drinks like hot chocolate, eggnog, and spiced cider during the winter season. They’re comforting and festive, but they can pack a surprising amount of sugar. Consuming too much sugar over time can hurt your bone health.
Your bones do a lot for you. They support your body, store calcium, and protect vital organs. When bones weaken, it can lead to serious problems, like osteoporosis, which makes fractures more likely.
Kezia Joy, a registered dietitian, highlights that high sugar intake can lead to more calcium being lost through urine. This means your body has less calcium to keep bones strong. She warns that sugary drinks can disrupt how vitamin D works, making it harder for your body to absorb the calcium it needs. A 2022 study even suggested a link between vitamin D deficiency and blood sugar levels in animals.
Holiday drinks vary widely. For instance, while hot chocolate made with milk offers calcium, many store-bought versions can have 20 to 30 grams of sugar per serving. Eggnog often has over 300 calories and more than 20 grams of sugar in just one cup. Seasonal coffee drinks like peppermint mochas can be loaded with over 50 grams of sugar if you choose a large size.
According to the American Heart Association, adult men should limit added sugar to about 9 teaspoons daily, while adult women should stick to about 6 teaspoons. Added sugars are those included during food processing, distinct from the natural sugars found in fruits.
So, how can you enjoy your favorite holiday beverages without the sugar overload?
- Healthier Hot Chocolate: Consider making your own with unsweetened cocoa powder, low-fat milk, and a touch of honey or a non-nutritive sweetener like stevia.
- Homemade Cider: Use spices like cinnamon and cloves in apple cider tea blends without added sugar.
- Coffee Drinks: Order your coffee with less sweetness — ask for “half sweet” or skip the whipped cream. Opt for non-fat milk to enjoy the benefits of calcium without excess fat.
- Lighten Eggnog: Reduce the sugar when making it at home for a healthier version.
Choose drinks that contain beneficial proteins and minerals. This helps regulate nutrient levels and minimizes calcium loss.
By opting for these alternatives, you can enjoy the festivities while keeping your bones healthy. It’s a win-win! For more insights, you can explore further at sources like Healthline.
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