Coke Light VS. Juice

Question
Hi George,
         Up until the beginning of this past November, I had been drinking cola every day for many years. Averaging one 12 ounce can a day. I felt this was responsible for adding at least a few inches to my waist line, so I stopped. To replace cola, I started drinking a lot more juice. At least double the amount I use to drink. And this isn't the expensive healthy juice. I can't afford that. It's basically the cheap stuff. (I'm currently residing in the Philippines, and the juice name is Zesto). So I'm guessing it's probably high in sugar as well. So my question is, am I not really doing myself any good by having made the switch? Am I depriving myself for nothing? The main reason I loved cola all those years is because of the taste of cola. The carbonation, etc. But I use to hear stories of how it damages the stomach over time... Basically, I'm just wondering if I can go to Coke Light and be o.k. They say it's like no calories, or one calorie. (I know we call it Diet Coke back home there, but here they sell "Coke Light", which is probably the same thing). I would still just be averaging one 12oz. can a day, so what do u think? Is it better to just keep drinking that sugary juice, or I am better off balancing it with Coke Light? (Which would definitely please my taste buds a lot more!). And before u say it, I know, water is the best. But I'm not perfect. I can only handle so much:)

Thanks,
Rico

Answer
Hello Rico!

  Thank you for your nutrition question.  The best answer to this question is drink in moderation. I really don't recommend switching completely to diet soda because it is  void of all nutritional value. On the other hand, juices sometimes can contain as many calories as some soft drinks so make sure to drink one labeled 100% juice and limit to one glass daily. For example, choose grape juice but not grape "drink" The Dietary Guidelines recommend choosing and preparing food and beverages with little added sugars. Added sugars are sugars and syrups added to foods and beverages in processing or preparation, not the naturally occurring sugars in fruits or milk. Major sources of added sugars in the American diet include regular soft drinks, candy, cake, cookies, pies, and fruit drinks. In the ingredients list on food products, sugar may be listed as:


brown sugar
corn syrup
glucose
sucrose
honey
molasses

Be sure to check the sugar in low-fat and fat-free products, which sometimes contain a lot of sugar.

Instead of drinking regular soda and sugary fruit drinks, try dinking:


diet soda
low-fat or fat-free milk
water
flavored water
100 percent fruit juice
green tea

For more answers to your nutrition questions check out "Ask the Nutritionists:Answers to your Nutrition Questions" by George Rapitis available online or at your favorite bookstore.

Happy Holidays
-George Rapitis, Bsc. Nutritionist

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