Sugar-sweetened beverages are among the popular thirst quenchers for both childrens and adults here in the Philippines. Sugar-sweetened beverage is described by the United States Department of Agriculture as any drink sweetened with added sugars such as brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose. Regular soda, fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea beverages with added sugars are just a few examples. It is one of the sources of added sugar in an individual’s diet. When taken in high amounts can be a risk factor in developing obesity, type 2 diabetes, cardiovascular disease, kidney disease, and tooth decay.

According to the 7th National Nutrition Survey conducted by the Department of Science Technology - Food and Nutrition Research Institute, consumption of sweetened beverages is consistent in Filipino children and adolescents. Chocolate-flavored drinks, fruit juices and soft drinks are among the popular drinks that are mostly consumed. Here are some tips to lessen your sugar-sweetened beverage intake:

1. Go natural. Fresh fruit juices can be a great alternative to powdered ones which are commonly available in supermarkets. Make sure to buy fruits in season to cut back on the cost. You can fully enjoy the nutrients that come from the fresh fruit.
2. Look for other alternatives. Soda drinkers may find it difficult to find an alternative. They can try sparkling water or carbonated water infused with freshly squeezed fruits or herbs to add some flavor.
3. Read nutrition labels. Sugar is always listed under carbohydrates. If you are wondering how much sugar does your go-to drink contain, check the label.According to American Heart Association, 25 to 36 grams of sugar is recommended for a whole day. You gotta think twice if your go-to drink exceeds the recommendation.
4. Mind your health and wellness. Cutting back on sugar-sweetened beverages can be a life-saving trick to live a healthy life. Most SSBs are of low nutritive value, only containing sugar. Without the excess sugar, you are three steps away from having metabolic disorders.
5. Save your money. Drinking water can save you a lot of money. You are hydrated without straining your budget.With the passage of TRAIN law last 2018, prices of sugar-sweetened beverages rose up to 40% of the original price. Adding excise tax of Php 6.00 per liter for beverages sweetened with caloric or non-caloric sweeteners and Php 12.00 per liter for those sweetened with high-fructose corn syrup.

If you really can’t cut back on sugar-sweetened beverages, make sure to drink in moderation. Mind the frequency (how often you drink SSBs) and amount (how much you drink SSBs)  of what you drink. One glass in a week won’t hurt your diet. There is no bad food or drink after all, you just have to practice MOVABA (Moderation, Variety and Balance). 

Written by: NO I Jhanna Camela Torres

References:
1. U.S. Department of Agriculture, U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015-2020. 8th Edition ed. Washington, DC: U.S. Government Printing Office; 2015.

2. Onagan, F., Ho, B., & Chua, K. (2019). Development of a sweetened beverage tax, Philippines. Bulletin of the World Health Organization, 97(2), 154–159. https://doi.org/10.2471/BLT.18.220459

3. American Heart Association. How Much Sugar is too much?. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much