In hot weather, many individuals turn to bubble tea, bottled juices, or energy drinks for refreshment. However, Nguyen Thi Thu Huyen, a nutritionist from the Department of Nutrition at Tam Anh Ha Noi General Hospital, warns that regular consumption of these beverages can elevate the risk of obesity, type 2 diabetes, cardiovascular disease, and fatty liver.

The World Health Organization (WHO) recommends that individuals consume less than 10% of their total daily energy intake from free sugars. This equates to approximately 50 g of sugar for an adult requiring 2,000 kcal per day.

Fruit tea is one of the high-sugar drinks. Photo: Thuy Hanh

Bottled fruit juice

When fruit is juiced, most fiber is removed, leading to rapid sugar absorption into the bloodstream compared to eating whole fruit.

According to Nguyen Thi Thu Huyen, many bottled juice products are fortified with sugar or syrup to boost flavor. A 450-500 ml bottle of juice can contain 35 g to 50 g of sugar, comparable to or exceeding the sugar content in a typical soft drink. Therefore, individuals should prioritize eating whole fruit over frequently drinking juice to benefit from natural fiber.

Bubble tea and fruit tea

Beyond the sugar added directly to the tea, toppings such as boba, jelly, cheese foam, or fruit syrup contribute to higher sugar and calorie levels. A large cup of bubble tea can contain 30 g to 60 g of sugar, depending on the recipe. This means a single serving can meet or even surpass the entire day's recommended sugar limit.

Sugar in beverages often does not provide the same satiety as solid food, leading to unwitting overconsumption.

Energy drinks and sports drinks

Many individuals opt for energy drinks or sports drinks to cool down and boost energy. However, these are sugary beverages. Nguyen Thi Thu Huyen notes that a popular can of energy drink or sports drink can contain 25 g to 40 g of sugar and is calorie-dense. Without intense or prolonged physical activity, the body typically does not require this extra sugar and energy.

To cool down in hot weather, it is best to prioritize plain water, pure fresh coconut water, green tea, herbal tea, or unsweetened fruit-infused water. When selecting beverages at stores, consumers should make it a habit to carefully check ingredient lists and nutritional information.

Thuy Hanh