According to the American Heart Association, the average American eats around 17 teaspoons of added sugars every day, which is more than double the recommended daily guideline. We have developed serious sweet tooths, which can add up to 60 pounds of added sugars per person over a year.
Consuming too many added sugars can contribute to health problems such as weight gain and obesity, type 2 diabetes, high blood pressure, chronic inflammation, and heart disease. The extra sugar dose appears to be stemming from overindulging on our favorite sugar-sweetened beverages, with the average 20-ounce bottle containing about 65 grams of high-fructose corn syrup; the added intake adds up quickly. Following sugar-sweetened beverages, the rest of the excess sugar typically comes from desserts, sweet snacks, and candy.
Marketing as “Healthy”
Not all weight-loss struggles come from obvious junk food. Some of the traps are often the “healthy” products on supermarket shelves: the yogurts, protein bars, and low-fat snacks that look good on the label but can secretly sabotage your weight loss. A recent survey found 97% of products marketed as “healthy” include sugars or artificial sweeteners.
It is easy to get tricked by creative marketing using shiny labels full of buzzwords, but the labels most often do not tell the entire story. Recently, the FDA has updated the definition of “healthy” on food packaging labels. The FDA is also developing a new symbol/logo to help consumers identify items that meet the new “healthy” definition claim to help consumers make better-informed choices. However, manufacturers have until 02/25/2028 to comply, so in the meantime, we need to read the ingredient labels carefully to develop more nutritious eating patterns and reduce the prevalence of obesity, cardiovascular disease, and type 2 diabetes.
With this in mind, we were curious about marketed drinks claiming to be healthy, and turned to research from Ben’s Natural Health for some insight on the matter.
Key Highlights
- Monster Energy contains the highest sugar content of all drinks, with 11 g of sugar per 100 ml.
- Juices and smoothies are quite sugar-heavy, with four fruit beverages containing 70% of the daily recommended amount of sugar by the World Health Organization.
- A can of Coca-Cola holds 41 grams of sugar, almost 12 grams per 100 ml.
On average, people around the world consume 17 kilograms of sugar per year, almost three times the daily limit recommended by the World Health Organization (WHO). A new study by Ben’s Natural Health, an online supplement shop, set out to identify which drinks contain the highest amounts of sugars to help people make more informed choices.
The study looked at two key factors: the amount of sugar per 100 ml of each drink and how this compares to the WHO’s daily recommended limit (50 g of free sugars per day). The study also used the American Heart Association’s (AHA) stricter limits of 25 g/day for women and 36 g/day for men. These two measures, sugar per 100 ml and % of WHO’s daily limit, were then combined to create a Sugar Load Index.
Additional factors, such as the number of teaspoons of sugar in one drink, the AHA’s recommendations, and the total sugar per serving size, were also considered to provide further context. The drinks analyzed were selected based on their popularity, especially among younger consumers, with dairy and alternative milks averaged in the coffee and milk-based categories.
Here is the summary of the findings:
Monster Energy contains the highest sugar content of all drinks, earning 79.4 on the sugar load index. A single can contains almost 14 teaspoons of sugars. It’s also the only drink where one serving alone exceeds the WHO’s recommended daily limit, quickly pushing people over the daily norm.
Grape juice takes second place, scoring 75.6 on the sugar load index. In just 250 ml, the smallest serving on the list, it contains 36 g of sugars, or 9 teaspoons, giving it the highest sugar content per 100 ml. That single serving accounts for 72% of the WHO’s recommended daily sugar limit.
Fruit smoothies hold third place, with a sugar load index of 72.6. Each serving contains 50g of sugars, the second highest on the list, accounting for almost the full daily sugar threshold recommended by the WHO. The AHA highlights this as especially concerning for women, as a single serving contains nearly double the recommended daily sugar intake.
Chai lattes rank in fourth place, scoring 63.6 on the sugar load index. A 355 ml serving contains 42 g of sugars, 6 g more than grape juice. Its sugar content per 100 ml is also high, at 11.83 g, the second highest on the list. Similar to fruit smoothies, women need to drink chai lattes carefully, as a single serving provides 68% more than the daily sugar threshold recommended by the AHA.
Pepsi rounds out the top five drinks with the highest contents of sugars, earning 58.1 on the sugar load index. A 355 ml can contains 41 g of sugar, sitting just below chai lattes for the same serving size. Its sugar content is also similar at 11.55 g per 100ml, which is nearly 11 teaspoons of sugar in a single serving.
Chai lattes made with alternative milks stand in sixth place, scoring 56.9 on the final index. It contains 41 g of sugars per serving, just 1 g less than a chai latte with regular milk. Overall, this drink mirrors Pepsi, with the same sugar density and proportion of daily sugar limits.
Coca-Cola takes seventh place as the drink with the highest concentration of sugar, scoring 52.6 on the sugar load index. Just one can delivers nearly 10 teaspoons of sugars, covering 78% of the WHO’s recommended daily intake, six percent more than grape juice.
Sprite comes in eighth place, scoring 52.5 on the sugar load index. A 355 ml serving contains 38 g of sugars, equivalent to 9.5 teaspoons, making it one of the sweetest sodas on the list. Its sugar density is similar to Coca-Cola at 10.7 g per 100 ml, and this serving accounts for 76% of the WHO’s daily sugar limit.
Green smoothies claim ninth position, with a sugar load index of 52. Each 450 ml serving contains 42g of sugar, surpassing both Coca-Cola and Sprite. While often perceived as a “healthy” choice, it contains sugar that exceeds recommended intake for men and women alike, 68% more of the daily limit for women and 17% for men, according to the AHA.
Strawberry milk comes in tenth, finishing off the list of the drinks with the most sugar, scoring 52 on the sugar load index. 11% of one drink is sugar, thanks to its 28 g, or 7 teaspoons. This single serving represents 82% of the WHO’s recommended daily intake.
A spokesperson from Ben’s Natural Health commented, “Sugar consumption has become a hidden challenge in everyday drinks, often exceeding what our bodies need before we even realize it. Awareness is key; small portions can quickly add up and impact overall health. Choosing beverages wisely and reading labels can make a big difference. Moderation and informed choices are essential for maintaining energy and well-being. Ultimately, it’s about enjoying drinks without unintentionally overloading on sugar.”
You can find the full research findings by clicking this link.
This article was created at the WHN News Desk in collaboration with Greta Hall on behalf of Ben’s Natural Health, which has been formulating supplements for more than 20 years, on the premise that you should not compromise when it comes to your health. Diligently reviewing the latest research to formulate high-quality, scientifically proven, and clinically effective supplements with third-party testing, commitment to 100% natural ingredients, and a supply chain visibility program, so that you can always trust that your supplements are the best and safest supplements in the world.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
