Summer Drinks To Beat The Heat!

It’s August.. which means HOT HOT HOT! How do you stay cool in the summer when it comes to drink choices? 

Nothing sounds better than an iced cold margarita, sweet tea, juice, slushee or a tall smoothie on a hot day. Once in awhile, it’s really no big deal. If it turns into a few a day, the calories & carbs can rack up in no time. 

So often, we think beverages are “free” when in reality they are liquid food. Except the type of food that doesn’t include fiber, protein, and fat which all help stabilize blood sugar levels. 

For example, a very popular sweetened canned iced tea can total to the equivalent of 4 slices of white bread. “Wait, whatttt!!!” Says, most of my clients.. “How is this possible?” It’s called sugar with nothing standing in the way of the blood sugar roller coaster. You can call it sweet tea, soda, juice, healthy juice.. it all does the same thing in the body. Blood sugars spike and drop which causes insulin levels (storing hormone) to spike. All leading to worsening insulin resistance, worsening blood sugar problems, and weight gain. Not to mention, energy crashes and dependence on these drinks just to function in the your day.

 

The obvious alternative would be “fake sugar” or diet drinks. Unfortunately, research has shown that even these drinks can indirectly affect your blood sugar and weight by causing major hormone imbalance and cravings. I can attest that when working with clients this can be a driving factor in major sugar cravings and overall, greater appetite. 

So what is a thirsty Southern Californian to do on a hot day? 

 

4 Drinks to Beat The Heat!

Without spiking blood sugar & hormones so you can hit your blood sugar or weight loss goals!

 

Infused Water

•  Also known as “Spa Water.” Really, there’s nothing fancy about it. Water with a piece of sliced fruit in it. For example: water with lime, strawberries, and mint. You can muddle it for some even more flavor. It’s beautiful and tasty!

Sparkling (or Seltzer) Water

• Far gone are the days of  Perrier only when it comes to a little sparkle in your water. Today, you can get refreshing varieties at just about every store. Popular brands include: La Croix (Cherry Lime, Passionfruit), WaterLoo (Lemon, Tangerine) or Bubbly (Lime, Grapefruit).
• These drinks are made of the natural oil of a fruit combined with carbonated water. Be sure to avoid the options with additional artificial sweetener in it. The ingredient label should only read: carbonated water and essence (or natural flavor). It may take some getting used to when you are first coming off of sugar but I assure you, you will grow to love this refreshing option.  

Unsweetened Flavored Iced Tea

• Tea is great way to get flavor and kick in your day without all the sugar. These teas are made by mixing dried pieces of fruit rinds in addition to dried tea leaves.
• There’s plenty of ways to doctor up your plain tea. Just add a piece of fruit or a squeeze of citrus. You can choose from a variety of options at your local grocery store. Flavored unsweetened options like  (peach, basil berry, or orange herbal). You can even get creative and mix 2 unsweetened varieties together. And if you plan on dining out, ask for an unsweetened tea. Most restaurants now carry a flavored unsweetened tea in addition to the standard plain tea.

Creamy Iced Coffee

• Creamy Coffee. This is exactly what it sounds like. Coffee with the cream and no sugar. Get rich and full body without the crashes that come along with it. Try your favorite coffee brew and add a touch of heavy whipping cream. And yes, even Starbucks can do this for you!

 

“It’s better you eat your fruit than drink it!” 

-Jina George, RD CDCES