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Do healthy energy drinks exist?

wexnermedical.osu.edu - Does a healthy energy drink exist?

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Author: Lori Chong, RD

For health-conscious people in need of an energy boost to get through the day, the new wave of healthy energy drinks may be a tempting option. However, there’s no definition of "healthy" on food labels, so buyer beware. Here’s what you should know about energy drinks.

What makes an energy drink unhealthy?

The most concerning part of energy drinks is the high sugar and caffeine content. For optimal health, the World Health Organization recommends limiting added sugar to 5% of daily calories, which is 25 grams per day for a 2,000 calorie diet. The average energy drink contains that much sugar and more in a single serving. Furthermore, because this excess added sugar is in liquid form, it rapidly promotes weight gain and significant surges of insulin in order to keep blood sugar stable. Over time, repeated consumption of excess added sugar (especially added sugar in liquid form) promotes metabolic disruption – pre-diabetes and/or type 2 diabetes. The recommended limit for daily caffeine intake for adults is 400mg, and the caffeine content of energy drinks can be more than 250 milligrams of caffeine per serving. A person could easily exceed the recommended daily limit when consuming energy drinks. Caffeine overdose is fairly rare, but can potentially be deadly. In addition to the sugar and caffeine, energy drinks can contain other additives with potential health risks. B vitamins – usually harmless, but B-6 can have toxicity symptoms above 80mg if taken daily for an extended period of time – usually harmless, but B-6 can have toxicity symptoms above 80mg if taken daily for an extended period of time Guarana – another source of caffeine – another source of caffeine Taurine and Glucuronolcatone – frequent ingredients in energy drinks, but appear to be harmless from what we know at this time

What about drinks that claim to be healthy?

There is no industry standard for "healthy," so many energy drinks that claim to be healthy can still pose health risks. Drinks with less sugar are better, but some of the so-called "healthy" choices still contain added sugar – it’s just organic cane sugar or honey rather than glucose or high fructose corn syrup. Again, excessive added sugar is detrimental, particularly in liquid form. Even when the "healthy" choices avoid added sugars, they often still contain artificial sweeteners, sugar alcohols, stevia or monk fruit extract – all of which can cause adverse side effects for some people. If you’re unsure about the safety of a drink’s ingredients, either do some research or consult your doctor or dietitian.

What’s a good alternative?

The best way to stay energized is to stay hydrated and to eat healthy food. Inadequate hydration leads to fatigue, so drink plenty of water throughout the day.

Don’t replace food with sugar and caffeine to get through the day.

We get our energy from food, so start your day with a balanced, low-sugar breakfast. Eat on a regular, consistent schedule throughout the day. We need to refuel about every 4 hours until dinner time. Instead of energy drinks, I recommend tea (black, green, white), black coffee or yerba mate tea. Lori Chong is a registered dietitian at The Ohio State University Wexner Medical Center.

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What is a good energy booster?

Get moving. Exercise is a natural energy booster, because whenever you do it, oxygen-rich blood surges through your body to your heart, muscles, and brain. Regularly squeezing a workout into your day -- even if you can spare only 10 minutes at a time -- will help keep your energy levels at their peak.

webmd.com - 10 Ways to Boost Your Energy in 10 Minutes or Less - WebMD

Are your eyelids sagging as the afternoon wears on? When low energy drags you down, don't look to a candy bar, cup of coffee, or energy drink for a lift. The sugar and caffeine might give you an immediate pick-me-up, but after that quick high wears off, you'll crash and feel even more drained What you need: a lasting solution to keep sluggishness at bay. Here are 10 fatigue fighters that can leave you feeling refreshed and revitalized. 1. Eat your breakfast. People who eat breakfast every morning report less fatigue and stress than people who skip it. High-fiber foods, like hot oatmeal, stick with you longer than a sweet roll or pastry. As the day wears on, they'll prevent you from getting hungry (hunger can lead to low energy). 2. Do a downward dog. Some studies have found that yoga, which uses various postures and deep breathing for exercise and meditation, can be an excellent fatigue fighter. 3. Belt out your favorite tune. Singing gives you a kind of emotional high while it reduces levels of stress hormones in your body. So grab a hairbrush, put on your favorite song, and sing away. If you're at work and don't want to face your co-workers' puzzled stares, you might want to save your vocal stylings for the car.

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