Are you the one who always grabs a fancy, creamy beverage on the way to the office? Or maybe, midway through the day, you quickly pop by the vending machine for a soda to boost your energy.
It is already known that excess calories contribute to weight gain, but there’s a major perception gap; liquid calories often fly under the radar. Just because the drinks feel ‘lighter’ and can be quickly consumed, than solid food, many don’t count them, even though they quietly add up and make you gain weight.
If you watch your calories closely but fail to manage your liquid calorie intake, it can be counterproductive, as beverages sneak in more calories than you might realise.
We asked Dr D. Chandra Sekhar Reddy, senior consultant gastroenterologist, hepatologist and therapeutic endoscopist at Yashoda Hospitals, Hyderabad, for his insights on managing liquid calories and making healthier beverage choices.
Beverages are the one thing many reach for, whether for a quick catch-up with a friend or a brief break, but the belief that they are less calorie-heavy than solid food is fundamentally flawed. Before you realise it, beverage intake adds up, from heavier options like Frappuccinos and creamy cappuccinos to sodas.
Why should you be careful about liquid calories?
Liquids are not zero calories, and this is a big concern. Beverages don’t trigger the satiety signals in your brain, so you can consume them without feeling full, quietly adding extra calories to your diet.
The doctor explained, “Consumption of sugar-rich beverages passes quickly through the digestive system and does not stimulate the intestinal hormones responsible for fullness appropriately. This leads to a higher total calorie intake, as individuals cannot compensate for later reduced food consumption, thereby increasing the risk of weight gain and metabolic imbalance.”
This means sugary drinks may quench your thirst, but they don’t give you the feeling of fullness. Unlike solid food, which signals to your body that you have eaten enough, drinks pass through very quickly, leaving you hungry and more likely to consume extra calories.
Beverages rich in liquid calories
We asked the gastroentrologist about which beverages are most harmful and high in added sugar.
He answered, “Many commonly consumed beverages, including packaged juices, cold beverages, energy drinks, and even ‘healthy’ smoothies. All these contain significant amounts of added sugar.” The doctor further informed that these are often listed under different names, such as sucrose, glucose, fructose, syrup, or fruit concentrate. Keep these in mind as one of the ways you can identify a red flag beverage is by checking the labels. It is always better to go for unsweetened drinks.
Major risks of consuming liquid calories
Regular consumption silently puts you at a greater health risk. It is critical that you monitor the intake of sugar-rich beverages. Dr Reddy revealed that besides obesity, one is also at risk of fatty liver, insulin resistance, and increased cardiometabolic risk.
How to reduce liquid calories intake?
The gastronetrologist recommended that the process is actually a bit more sustainable. “Dilution of sugary beverages, choice of less sweet variants, and gradual retraining of taste preferences can help reduce dependency without causing abrupt withdrawal or desire,” he shared. Suddenly quitting may create hard-to-ignore cravings or withdrawal.
The second is to prioritise the healthier hydration, as nothing can beat water. Dr Reddy said, “Water remains the most physiologically appropriate hydrating liquid. It is calorie-free and supports optimal digestive function.” Other alternatives include water infusers, unsweetened tea or naturally diluted beverages.
Whole fruits also work well, actually better than fruit juice, because, as Dr Reddy pointed out, juicing removes much of the fibre. Fibre is important as it helps to improve satiety and supports healthy cholesterol levels.
What about the healthy drinks?
You may have noticed many so-called ‘healthy drinks,’ high in nutrients, especially protein. But where do they really stand? The doctor shared an important reality check: “Protein shakes, energy beverages, and fortified beverages should not replace balanced meals.” He also warned that unsupervised consumption can lead to excess calorie intake.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
