by Ashley Martinez, MFN, RD, LD, NASM-CPT
Cooler temperatures and sweater weather have most of us craving those delicious and indulgent spiced fall drinks. Warm cider, hot chocolate, and pumpkin spiced lattes are just a few favorites, all of which are sweet to the heart and soul. But with that punch of sweetness comes many added sugars, an important consideration when consuming these traditional drinks regularly. The American Heart Association (AHA) recommends limiting added sugar consumption to 25 grams (6 tsp) or less per day for women and children, and 38 grams (9 tsp) or less per day for men. Added sugars include sugars that are incorporated during the processing of foods, such as sucrose or dextrose, table sugar, syrups and honey, as well as sugars from concentrated fruit or vegetable juices. Naturally occurring sugars found in milk, fruits, and vegetables are not included in this recommendation. Some of these popular fall drinks contain 50 grams of added sugar or double in just one serving.
When it comes to sugar-sweetened beverages, there are benefits to eating your calories as opposed to drinking them, which is why keeping the sugar under control is important. You’ll find that these drink recipes are still packed with sweetness and flavor, while containing more nourishing ingredients. Take advantage of the season and the flavors it has to offer with one of these four lower-sugar drink recipes.
A warm, yet spice-driven beverage, golden milk continues to be a popular fall favorite not just for its flavor, but for its nutritional benefits too. Turmeric, cinnamon, black pepper, and cardamom, are a few of the main spices that make up this concoction, which may have anti-inflammatory properties. Here’s how to make a simple, high protein golden milk.
Heat milk in microwave for 1.5 minutes or heat over saucepan on low. Add spices in and mix well. Serve.
Directions: Heat milk in microwave for 1.5 minutes or heat over saucepan on low. Add spices in and mix well. Serve.