When a Drink Becomes a Sugar Bomb: Scientist Identifies the Most Common Traps

A large coffee with syrup, sweetened milk, whipped cream or sprinkles may look like coffee, but nutritionally it can be closer to a dessert. That is the trap, according to Aelita Zabulionė, a junior researcher at Kaunas University of Technology’s Food Institute.

“People often perceive a drink as a lighter choice than food,” Zabulionė said in a media release. Someone who eats a slice of cake recognizes it as dessert. But a decorated coffee, matcha drink, bubble tea or fruit beverage can still seem like an ordinary refreshment, even when it contains several sweetened additions.

The name on the menu does not tell the whole story. Consumers should check the sugar and syrup content, the serving size, sweetened dairy or plant-based bases, cream, fruit purees, juices, tapioca pearls and other toppings. Unsweetened iced coffee or tea may contain little or no sugar, while syrup-based iced coffee, iced matcha, bubble tea, soft drinks and fruit smoothies can reach dessert-level amounts.

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People often perceive a drink as a lighter choice than food.

“The drinks often do not provide the same feeling of fullness as solid food or dessert,” Zabulionė said. As a result, people may not realize how much sugar and energy they have consumed. Labels such as “natural,” “fruit,” “plant-based” or “lactose-free” also describe only selected features and do not prove that a drink contains little sugar.

The World Health Organization recommends keeping free sugars below 10% of daily energy intake, and below 5% for additional health benefits. For someone consuming about 2,000 calories a day, those thresholds equal roughly 50 grams and 25 grams. One large sweet summer drink can approach or exceed them.

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The drinks often do not provide the same feeling of fullness as solid food or dessert.