Sometimes, the drinks we think are healthy or harmless are actually loaded with sugar. Whether it’s a morning coffee run or a seemingly refreshing juice, some of the most popular drinks out there are hiding way more sugar than you’d expect.
Here are 10 drinks that are secretly packed with sugar and what you can do instead.
10. Bottled Iced Tea
It seems like a light and refreshing choice, but most bottled iced teas are full of added sugar. Some brands have more sugar than a can of soda, which kind of defeats the purpose of drinking tea in the first place.
What to do instead: Brew your own tea and sweeten it with a little honey or lemon. If you need store-bought, look for unsweetened or lightly sweetened versions.
9. Sports Drinks
Marketed as essential for hydration, most sports drinks are really just sugar water with electrolytes. Unless you’re running a marathon, you probably don’t need the extra sugar. Some brands contain as much sugar as a can of soda, which is ironic considering they’re meant to keep you in shape.
What to do instead: Stick to water for hydration or try coconut water for natural electrolytes with less sugar.
8. Flavored Coffee Drinks
That fancy caramel macchiato or vanilla latte might taste amazing, but it’s also packed with syrups and sugars. A large flavored coffee drink can easily have 50 grams of sugar or more, which is basically like having dessert for breakfast.
What to do instead: Opt for a regular coffee with a splash of milk or ask for less syrup. You can also try cinnamon or vanilla extract for flavor without the sugar overload.
7. Smoothies From Chain Stores
Smoothies sound like the perfect healthy drink, but many store-bought versions are blended with sugary fruit juices, flavored yogurts, and syrups. Some have more sugar than a milkshake, which is not exactly what you’re looking for in a post-workout snack.
What to do instead: Make your own smoothie at home with whole fruits, plain yogurt, and unsweetened almond milk.
6. Energy Drinks
Energy drinks promise to keep you awake and alert, but they also come with a massive sugar rush. Many brands contain upwards of 50 grams of sugar, which leads to an inevitable crash later on.
What to do instead: If you need an energy boost, try black coffee, green tea, or sugar-free energy drinks with fewer artificial ingredients.
5. Fruit Juice
A glass of orange juice in the morning seems harmless, but many fruit juices are packed with added sugars and stripped of fiber. Even 100 percent fruit juice contains a lot of natural sugar, making it easy to overdo it without realizing.
What to do instead: Eat whole fruit instead of drinking juice, or dilute juice with water to cut down on sugar.
4. Sweetened Almond and Oat Milk
Plant-based milks seem like a healthy alternative, but many of them are loaded with added sugars. Even some vanilla-flavored options have as much sugar as a soft drink.
What to do instead: Look for unsweetened versions of almond or oat milk to keep your sugar intake in check.
3. Pre-Made Protein Shakes
Not all protein shakes are created equal. Some pre-made versions are filled with artificial sweeteners and added sugars to make them taste better, turning your post-workout drink into a sugar bomb.
What to do instead: Make your own protein shake with unsweetened protein powder, almond milk, and whole fruits.
Read More: We Ranked Starbucks’ 23 Most Popular Coffee Drinks from Worst to Best
2. Flavored Bottled Water
It’s water, so it has to be healthy, right? Not always. Many flavored waters are packed with added sugars or artificial sweeteners, making them more like a soda in disguise.
What to do instead: Try infusing water with fresh fruit or herbs like mint and basil for a natural flavor boost.
Read More: These 15 Everyday Foods Aren’t as Healthy as You Think
1. Soda
This one might not be a secret, but it’s still one of the biggest sources of hidden sugar in people’s diets. A single can of soda often contains 40 grams or more of sugar, which is more than the daily recommended limit for an adult.
What to do instead: If you love the fizz, try sparkling water with a splash of juice or a squeeze of citrus.
Read More: 20 “Healthy” Foods That Might Be Ruining Your Diet