Between coffee and juice in the morning, energy drinks or soda in the afternoon and a glass (or two) of wine at dinner, it can be surprising to learn just how many calories you may drink on a daily basis.
Of course, calories aren't all inherently bad — they represent the energy we need to survive. But not all calories are created equal: 100 calories of potato chips aren't the same as 100 calories of black beans, which offer more nutrients like fiber, protein and minerals necessary for basic bodily functions.
Foods like chips and candy and beverages like soda and alcohol, all of which contain lots of calories without a lot of nutrients, are considered empty and can contribute to a range of health problems, including diabetes, heart disease, obesity and malnutrition, when consumed in excess.
The key is moderation, says Knubian Gatlin, a wellness dietitian at Houston Methodist who offers tips for better managing your liquid calorie intake, including important considerations when it comes to sugar, alcohol and even zero-calorie (diet) alternatives.
1. Know the difference between natural sugar and added sugar
Sugar is sugar, right? Well, yes and no.
"Natural sugar and added sugar are both still sugar and behave similarly, but natural sugar comes in good proportion with other nutrients like fiber, pigments, vitamins and minerals that all play critical roles in our bodies," says Gatlin. "Natural sugars are already present in the foods we eat, while added sugar is added during processing to increase the sweetness of a food."
Take an orange versus a cookie. In addition to the calories from sugar (carbs), the orange also contains nutrients — including fiber, antioxidants like vitamin C, potassium, and folate (a B vitamin) — that help slow digestion and prevent spikes in blood sugar. Cookies, on the other hand, may have more calories from the added sugars, butter and flour, but they usually have fewer nutrients (fiber, protein, vitamins and minerals), leading to fast absorption, blood sugar spikes and even low energy despite getting enough or more than enough calories, according to Gatlin.
Fruits — including fresh, dried and 100% juices — are all primary sources of natural sugars in the form of fructose. Lactose is another type of natural sugar that is found in a lot of dairy products, including milks, butter, cheese and yogurt. Some vegetables like sweet potatoes, peas, carrots and beets also contain natural sugar, giving them a slightly sweet taste.
What constitutes an added sugar, though, can be a bit confusing since most added sugars are "naturally derived" sweeteners. But unlike natural sugars, they offer little to no nutritional value.
Examples of added sugars include:
- Cane sugar
- White sugar
- Brown sugar
- Turbinado, demerara or "raw" sugar
- Honey
- Maple syrup
- Agave nectar
- Molasses
- Corn syrups
Regardless of added sugar type, you can easily find how much added sugars are in your favorite drinks by checking the nutrition facts label.
2. Know your daily recommended limit of added sugars
The USDA's 2020-2025 Dietary Guidelines for Americans recommends that people ages 2 years or older limit their added sugar intake to less than 10% of their total daily calories. For a 2,000-calorie diet, that's around 50 grams or 12 teaspoons of sugar.
Gatlin goes even further, recommending adults consume less than 6% of their total calories from added sugar, per the American Heart Association's guidelines. This equates to 25 grams or 6 teaspoons of sugar for women and 36 grams or 9 teaspoons for men. That said, according to Gatlin, anything less than 10% or 50 grams is "sufficient."
To put that in perspective, the average U.S. adult — whether aware or not — consumes 17 teaspoons of added sugar daily, according to the CDC. Men consume 19 teaspoons on average, and women 15 teaspoons.
When it comes to children, FDA guidelines state that children under 2 years old should not consume any added sugar, while children 2 years and older should limit added sugars to less than 25 grams per day. However, Gatlin says added sugar should really be limited as much as possible for anyone under 8 years old.
The limit of natural sugars — those from fruits, dairy and vegetables — Gatlin says is "much higher," as these are the foods that should actually supply our daily carbohydrate needs.
"When we talk about natural sugar, I consider this to be carbs from fruits, vegetables and dairy," he says. "However, natural sugars are part of the blanket term 'carbohydrates,' which should come from multiple sources like beans, legumes and grains in addition to fruits, veggies and optionally diary."
3. Prioritize whole fruits and smoothies over fruit juices
It's clear that natural sugar is preferred to added sugar, but is there a "best" type or version of natural sugar that you should be consuming? According to Gatlin, it comes down to the presence of fiber (or lack thereof) in whatever you're consuming.
"If I had to prioritize the best way to get the nutrients associated with fruits and vegetables, I would say first from the whole fruit or vegetable, second from smoothies as they still contain the fibers from the whole fruit or veggie and third place would be 100% juice."
According to Gatlin, our bodies tend to work better when we get energy and nutrients from whole fruits — that is, the flesh, skin (if edible) and pulp.
But 100% fruit juice counts as a serving of fruit, right? Yes! One cup (8 ounces) of 100% juice comes with some of the vitamins, minerals and pigments of the original fruit and counts as one serving, making it healthier in comparison to "juice cocktails," which typically have added sugars, colorings and flavors and are not real juice. Plus, any fruit is better than no fruit, given that about 80% of the U.S. population does not meet fruit recommendations, according to the USDA.
However, juice should always be consumed in moderation, says Gatlin. Like any sweet beverage, even 100% juice when consumed in excess can lead to weight gain and disease, he says.
4. Dilute juice to increase volume and halve the serving
A great way to enjoy juice in moderation is to dilute it with water, says Gatlin. Instead of drinking a full 10- or 12-ounce glass of 100% juice, you can add water to it.
While this makes the flavor slightly lighter, this trick still allows you to enjoy the satisfying sweetness and nutritional benefits of the fruit without the worry.
5. Limit alcohol consumption and know the risks
It's no secret that alcohol in any amount isn't good for you. Even red wine — for years thought of as heart healthy in moderation — hasn't been proven to be more or as beneficial as simply eating grapes.
Alcohol, also known as ethanol, contains more calories per gram than carbs or protein. Only fat contains more energy per gram. However, unlike fat, protein and carbs, alcohol cannot be stored in our bodies, damages the liver and supplies few nutrients, making it another type of empty calorie.
Furthermore, the body prioritizes alcohol metabolism over other important nutrients until it's completely broken down, which over time, can lead to multiple micronutrient deficiencies. Plus, this breakdown of alcohol has been linked to an increased risk for several types of cancer, including liver, breast, colorectal and esophageal cancers.
"Drinking alcohol has no real benefit in most cases," says Gatlin. "There are some instances where certain types of wine will contain antioxidants, but those same antioxidants can be acquired from the fruits they were made from."
"The calories from alcohol will make you feel like you're getting energy, but then completely dehydrate you on the way out and keep you from absorbing other nutrients," he adds.
(Related: Is Having a Glass of Wine a Day Good, Bad or Neither?)
6. Opt for seltzers, clear liquor and red wine if drinking
So what if you do drink? Gatlin shares some helpful considerations.
"If you are drinking, you'll want to choose beverages that are lower in calories and very low in added sugars like hard seltzers," says Gatlin, "Excess calories is one of the primary issues with alcohol in the first place, so you want to decrease the number of additional calories you're taking in."
"You'll also want to choose clear liquors like gin, tequila and vodka, which have less congeners than dark liquors like brandy and bourbon," he adds. "Congeners are compounds that can increase the severity of hangovers."
Lastly, in terms of nutritional benefit, Gatlin notes that red wine contains resveratrol — an antioxidant derived from grape skins with anti-inflammatory properties that may help protect against certain diseases.
"None of these tips proceed the idea of moderation when we drink alcohol," says Gatlin. "Following moderate drinking recommendations is always a good tool, in addition to staying hydrated and not being pressured into drinking more than you planned."
Moderate drinking is defined as:
- Two drinks or less per day for men
- One drink or less per day for women
One drink is defined as:
- 12 ounces of beer with 5% alcohol
- 8 ounces of malt liquor with 7% alcohol
- 5 ounces of wine with 12% alcohol
- 1.5 ounces of 80-proof liquor (40% alcohol)
7. Enjoy diet drinks and other zero-calorie sweeteners in moderation
Swapping your favorite full-sugar soda with its sugar-free alternative can be a great way to limit your added sugars, but Gatlin, citing certain risks, says these diet drinks should still be consumed in moderation.
"All zero-calorie sweeteners should be used and enjoyed in moderation," says Gatlin. "Sweeteners like saccharin, erythritol and aspartame have some research learning towards an increased risk of disease and cardiac events, but in most cases, a person will not actually eat the amount necessary to experience those problems."
However, Gatlin says that despite being "zero" or "low calorie" sweeteners, these sugar-like molecules can actually trick our bodies into releasing insulin. However, since these molecules aren't technically sugar, Gatlin says, this insulin can't actually function or work to break down these molecules.
"Insulin is a very anabolic type of hormone, meaning that it not only helps absorb sugar and protein, which can aid muscle protein synthesis, but it also helps to build fat," says Gatlin. "Over time, excess insulin in the blood can lead to excessive fat mass gaining as well as additional cravings for sweets because your body needs additional carbohydrates to help soothe that high insulin level."
"I think it's better to have a small amount of added sugar and carbohydrates throughout the day, which would be more satisfying to the body than another zero calorie-sweetened food," he adds.
In addition, one potentially healthier alternative to sweeteners would be monk fruit, which may offer antioxidant and anti-inflammatory properties, says Gatlin.
Ultimately, whether it's 100% juice, soda, dessert or a diet treat, Gatlin recommends keeping liquid calories to one or two servings per day — preferably every other day.
