Rethink Your Drink!

by Nov 18, 2021Diabetes

As we continue to march through National Diabetes Awareness Month, Amy brings our attention once again to added sugar in the drinks we choose. Water is the best option and once you watch Amy pour out the excessive number of sugar packets from this sweet tea you’ll see why she’s encouraging us to Rethink our drinks!

Our bodies do not need added sugars to survive, we get plenty from the food we eat. Carbs convert to glucose, or sugar in the bloodstream. And sugar seems to be hidden in just about every processed food we buy at the grocery store. According to the Dietary Guidelines for Americans 2020–2025, the average American consumes about 71 grams of added sugar per day- WAY TOO MUCH!!!

Earlier this week Mitzi reminded us that the American Heart Association recommends limiting the amount of daily sugar intake to 25 grams if you are a woman, and 36 grams if you are a man.  Toddlers and infants under 2 shouldn’t consume any added sugars!!!

That’s why avoiding extra sugar in drinks is a really simple way to cut back on your daily intake. It will reduce your chronic disease risk, and help you avoid extra weight gain.

In fact, if you regularly consume one 12 oz. can of soda per day, you will be cutting 150 calories from your diet once you stop drinking soda. A pound of fat is equivalent to 3,500 calories, which means you can lose a pound every three and a half weeks by just cutting out sodas (or sweet tea). So grab your water bottle and walk your way to improved well-being!

For more information, check out the American Heart Association’s scientific statement on sugar

Tips from another great resource below

Cut back on added sugars and calories with these tasty tips and tricks.

Baking and Cooking

Unsweetened applesauce can substitute for some of the sugar in a recipe. You may need less oil, too —adjust the recipe as needed to get the taste and texture you like. Or try using a no-calorie sweetener suitable for cooking and baking.

Desserts and Sweets

Instead of indulging in a traditional sugar-based dessert, enjoy the natural sweetness of fruit. Fresh, frozen and canned (in its own juice or water) are all good choices. Try them baked, grilled, stewed or poached.

Dressings and Sauces

Swap store-bought bottled salad dressings, ketchup, tomato sauce and barbeque sauce — which can have a lot of added sugars — for homemade versions so you can control the amount of sugar added to them.

Snack Mix and Granola

Make your own, without all the added sugars. Combine your favorite nuts and seeds (unsalted or very lightly salted), raisins and dried fruits (unsweetened), rolled oats and whole-grain cereal (non-sugared/non-frosted) — and skip the candy!

Soda/Soft Drinks

Swap sugar-sweetened beverages for plain or sparkling water flavored with mint, citrus, cucumber or a splash of 100% fruit juice.

Tea and Coffee

Cut back on sugars (including honey and agave syrup) gradually until your taste adjusts to less sweetness.  Try adding natural flavors like cinnamon, citrus, mint or nutmeg. 

Get recipes and more tips at


  1. Lacy Coffren

    I have cut out a lot of sugar by limiting what I drink. It was difficult at first, being someone who looked forward to soda all the time. And after having switched to half-cut tea when I go to McDonalds, I don’t think I could drink the regular sweet tea anymore.

  2. Sarah Humberson

    Thanks for putting this in perspective-that’s a crazy amount of sugar!

  3. Jenny

    The graphic was helpful. Thanks for sharing!

  4. Missy

    I like the sweet tea from McDonald’s; however I get half sweet tea half water. Thanks for sharing.

  5. kay perry

    I enjoy the half sweet tea at McDonalds. It took a little to get used too but now I won’t go back to drinking anything else.

  6. Sadie Liller

    This is an area I struggle with. I love Pepsi.

  7. Deb

    I love caffeine free Coke. I had quit drinking it for years but unfortunately I am back to drinking it and my A1C is showing the results.

    • Deb

      Happy Sunday! Enjoy!

  8. Jen Sober

    GREAT INFO!!!! and examples!

  9. Dee

    Thanks Amy for great info & tips. Share recipe for Golden Milk.
    1 cup 1% Milk + 1/2 tsp turmeric +
    1/4 inch fresh ginger root peeled & grated Pinch cinnamon, ground
    Cardamom, fresh ground pepper to taste. Enjoy 2 servings

  10. K Pfaff

    I love water; drink it all day long.

  11. Kathy Skipper

    I have started watering down fruit juice, about 1/2 and 1/2. It tastes just as good to me.

  12. Amy Ritchie

    Watering down 100% juice is a great idea! If you haven’t already, try adding a splash of 100% juice to your water!


Submit a Comment

Your email address will not be published.


  1. Deb ❤️ 976
  2. K Pfaff ❤️ 853
  3. Dee ❤️ 850
  4. John ❤️ 790
  5. Shelley Argabrite ❤️ 746
  6. Jen Sober ❤️ 714
  7. Amy Ritchie ❤️ 676
  8. Sarah Humberson ❤️ 596
  9. Chelsie dever ❤️ 527
  10. Lacy Coffren ❤️ 511
  11. Lori Reichard ❤️ 504
  12. Susan Mills ❤️ 447
  13. Tammy Jo Walling ❤️ 436
  14. kay perry ❤️ 431
  15. Chrissy ❤️ 426
  16. Natasha Coddington ❤️ 421
  17. Jenny Fike ❤️ 421
  18. Jenny ❤️ 415
  19. Janine Beachy ❤️ 403
  20. Hannah Brown ❤️ 376
  21. Thomas George ❤️ 376
  22. Alisha ❤️ 354
  23. Thomas Dodge ❤️ 325
  24. Kiara ❤️ 289
  25. Lisa Welch ❤️ 259

You Might Also Like:

How To Use & Better Understand Food Labels

How To Use & Better Understand Food Labels Mitzi Wiltison, RN, CDCES & Amy Ritchie, R.D. Make quick informed decisions about your food by reading the Nutrition Facts label on the packaging. There have been some changes made to Nutrition Fact labels, but they can still be a...

Choose Healthier Options – It’s Diabetes Awareness Month

Choose Healthier Options – It’s Diabetes Awareness Month Mitzi Wiltison, RN, CDCES We are so thankful for Mitzi and the work she does in this community! I'm especially thankful we have options and can choose to cut out added sugars in the beverages we drink. After watching this I also read the...

Pin It on Pinterest

Skip to content