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From our Chefs Move to Schools events:
Beverage Sugar Knowledge
www.sdchefsdecuisine.com
How can I calculate how much sugar is in my beverage?
Most beverages have the sugar content written in grams. 4 grams = 1 teaspoon of sugar. There are 48 teaspoons in a cup.
Interesting Facts: One 12oz Can of Coke has 39 grams of sugar = 9.75 teaspoons of sugar. Most regular soft drinks fall in this same category. One Monster Drink has 52 grams of sugar = 13 teaspoons = ¼ cup of sugar
Grape Juice
Grape juice contains more sugar than any other type of juice. Whether you make it yourself or buy no-sugar-added juice in a box, you’ll still be getting plenty of fructose. A 12-oz. glass of grape juice contains over 58 g of sugars. This is 20 g more than a 12-oz. can of Coca-Cola. At 240 calories per 12 oz., it’s also the fruit with the highest caloric value.
Apple Juice
Although it’s sometimes recommended as a good choice for toddlers and children, apple juice is quite high in sugar. A 12-oz. serving contains 39 g of sugar — just 1 g less than in a glass of soda. That’s about 10 tsp. of sugar.
Orange Juice
Although orange juice is high in sugar, it contains less sugar than grape and apple juice. At 33 g per 12-oz. serving, it falls slightly behind Coca-Cola. However, a glass of soda contains about 145 calories, while a glass of orange juice has 165 calories. So while you’re saving about 2 tsp. of sugar, you’re still getting more calories overall with orange juice.
Boxed Juices
While many natural juices are high in fructose, you could still do much worse. Boxed juices are rarely 100 percent juice and instead have added flavorings, colorings and sugars. Juices made from concentrate are usually higher in sugar, as they sometimes contain high-fructose corn syrup or other artificial sweeteners. According to the Food and Drug Administration, a boxed juice with the words “juice cocktail” on it must contain “some” juice but can also contain water, artificial ingredients and added sugars. When buying processed fruit juice, compare labels and choose the one with the lowest sugar content.
Resources: kidshealth.org/…/healthy_eating/drink_healthy.html; healthy-kids-snacks.com/recipes; cdc.gov; wholeliving.com/135929/smoothie-recipes; healthrecipes.com
Smoothies:
Banana Oatmeal Smoothie
1 cup nonfat milk 86 calories
1 packet instant oatmeal 110 calories
1 banana 105 calories
1 cup orange juice 150 calories
Cut banana into chunks.
Place all ingredients in blender container.
Blend until smooth.
2 servings, 225.5 calories per serving
Canteloupe-Lemon Smoothie
2 cups cantaloupe, chopped 106 calories
1 cup plain yogurt, such as low-fat 150 calories
4 ice cubes
2 tbs lemon juice 8 calories
2 tbs honey 128 calories
Place all ingredients in blender container
Blend until smooth.
2 servings, 196 calories per serving
Strawberry-Banana Smoothie
2 cups strawberries 90 calories
2 peeled bananas 210 calories
½ cup strawberry yogurt, such as low-fat 120 calories
6 ice cubes
Place all ingredients in blender container.
Blend until smooth.
2 servings, 210 calories per serving
Other Beverage Ideas:
Citrus Water: Add slices of favorite citrus such as oranges, lemons, and grapefruit to iced water, then sweeten with no-calorie/natural sweetener.
Fresh Herb and Fruit Water: Add sliced fruits such as peaches, and tangerines or fresh herbs such as mint or basil to iced water and sweeten with honey or agave nectar.
