Have you ever wondered how much sugar is hiding in your favourite drinks?
Excess sugar intake is one of the major culprits of weight regain after bariatric surgery. It is high in calories and provides little to no nutritional value.
Excess sugar intake can also result in dumping syndrome, also known as rapid gastric emptying.
This happens when certain food or liquids get ‘dumped’ directly from your stomach to your small intestine without being digested.
When foods or liquids high in sugar and/or fat are consumed, the intestines sense that the food mass is too concentrated, and release gut hormones.
The body reacts by shifting fluid from the bloodstream to the small intestine, causing abdominal cramps, nausea, bloating and/or diarrhoea.
High Sugar Drinks
It is important to note that sugar found in liquid form does not elicit the same fullness response as sugar found in solid food.
This makes it easy to consume large amounts without feeling satiated.
For example, drinking 1 cup of orange juice is easier to consume; and less filling, than eating 4 navel oranges in one sitting.
Sugar in Drinks Chart
|Red Bull||Lemonade / Coca-Cola||V- Energy||Dare Double Espresso Iced Coffee||Dairy Farmers Classic Chocolate Flavoured Milk||Coles Orange Juice||Gatorade Blue Bolt Sports Drink||Lipton Peach Iced Tea|
|Sugar per 100ml (g)||11||10.7||10.6||9||8.9||6.8||6||4.2|
|Sugar per serve||51g per 473ml can||27g per 250ml||52.8g per 500ml can||45g per 500ml bottle||44.5g per 500ml bottle||17g per 250ml||36g per 600ml bottle||21g per 500ml bottle|
Note: 4 grams of sugar = 1 teaspoon of sugar. 1 can of Red Bull contains nearly 13 teaspoons of sugar!
Low Sugar Drinks: Our Recommendations
Our preference is that you limit your fluids to good old plain water, but if you are craving something else, here are some fluids we can recommend:
Low sugar, high protein drinks
|Protein Flavoured Water||Atkins Plus Protein Low Carb Iced Coffee||Musashi Ultra Ripped Protein Shake Chocolate||Bodiez Protein Water||Up & Go No Added Sugar||Low Fat Milk|
|Sugar (g) per 100ml||0||0.3||0.3||<1||4.2||4.8|
|Protein per serve||15g per scoop per sachet||25g per 400ml bottle||30g per 375ml bottle||30g per 500ml bottle||8.5g per 250ml||9g per 250ml|
Low sugar, low calorie drinks
|Gatorade No Sugar||Powerade No Sugar||Herbal tea||Twining’s’ Infused Cold Water||Broth||Campbell’s V8 Vegetable Juice||Homemade Coffee Using Skim Milk|
|Sugar (g) per 100ml||0||0||0||0||0.4||2.7||4.5|
|Calories per serve||7 calories per 600ml bottle||1.6 calories per 600ml bottle||<1 calorie per tea bag||8 calories per tea bag||48 calories per 250ml||58 calories per 300ml||Approx. 115 calories per 250ml|
A word on…
Carbonated Drinks after Bariatric Surgery
Carbonated drinks can lead to abdominal discomfort, belching and/or flatulence after bariatric surgery.
Regular consumption over a period of time may also cause your new stomach to stretch.
Alcohol after Bariatric Surgery
We recommend limiting your alcohol intake after bariatric surgery for a few key reasons:
- Has a greater effect on the liver, brain and heart
- Increases the risk of developing a stomach ulcer
- May trigger reflux/ heartburn
- Contains empty calories, thus slows down weight loss progress
- Does not provide any useful nutrients, such as protein, vitamins or minerals
- Excess alcohol intake diminishes the liver’s function to manage blood sugar levels. Thus blood sugar levels drop causing light headedness, confusion, blurry vision and loss of balance
- The stomach has a reduced ability to break down alcohol after bariatric surgery as there is a reduction in the enzyme alcohol dehydrogenase.
- Alcohol is absorbed much quicker without the presence of food in the stomach, as bariatric patients are recommended to separate food and fluid intake. For this reason bariatric patients also need to be mindful that they can easily be over the legal limit for driving after one standard drink.
Sugar alcohols include sorbitol, xylitol, mannitol and maltitol.
They may be found in food or drinks labelled “sugar-free” as well as artificial sweeteners such as Stevia and Natvia.
Sugar alcohols provide a sweet taste to food and drinks without the calories of sugar.
Although they can be used as a sugar substitute, excess intake can lead to cramping, abdominal pain, excess gas and/or diarrhoea.
Sugar in Drinks: The Bottom Line
Be mindful of your drink choices and check to see if they might be stalling your weight loss progress.
What are some of your favourite go-to drinks? Comment below and let us know!