[Healthy Shift] Beverage Switch
Although summer holiday ended, the scorching sun remains. Thirst-quenching and refreshing beverages are well known to be perfect summer antidote, whether it’s bottled drinks in the convenience stores or freshly hand-made bubble tea from the tea shop. The health danger of beverage is often overlooked when compared to that of dessert, which is widely perceived as unhealthy “guilty pleasures”. But little do we know, in every sip of beverages, you may already have fell into the trap of hidden and high sugar unknowingly.
The table below show some high sugar traps (left) and healthier replacement (right):
便利店/超市 Convenient stores^ |
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| 高糖陷阱High Sugar Traps | 健康替換 Healthy Shift | ||
| 糖分Sugar | 糖分Sugar | ||
| Soft Drinks 汽水 |
35克/ 300毫升 35g/ 330ml |
Carbonated water梳打水 Lime flavored Sparkling water 青檸味有汽水 |
0克糖/ 330毫升 0g Sugar/ 330ml |
| Vitamin Water 維他命水 |
33克/ 500毫升 33g / 500ml |
Sugar-free Oolong/Green/Black/Scented/Earl grey/Lemon tea/ Chrysanthemum tea無糖烏龍茶/綠茶/紅茶/香片/伯爵茶/檸檬茶/菊花茶 | 0克糖/ 250-500毫升 0g Sugar/ 250-500ml |
| Sports Drinks 運動電解質飲品 |
33克/ 500毫升 33g / 500ml |
Sugar-free Arhat Fruit Drink/ Brewing American Ginseng drink無糖羅漢果茶/花旗蔘 | 0克糖/ 500毫升 0g Sugar/ 500ml |
| 活性乳酸菌飲品 Sweetened probiotic milk drinks |
16.7克/ 100毫升 16.7g/ 100ml |
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^With reference to beverages from supermarket.
茶餐廳 Restaurants* |
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| 高糖陷阱 High Sugar Traps | 健康替換 Healthy Shift | |||
| 糖分Sugar | ||||
| 凍飲(300毫升) | 凍飲少甜 (300毫升) | 熱飲(240毫升) | 凍飲走甜(300毫升)** | |
| Cold drink (300ml) |
Cold drink less sweet (300ml) | Hot drinks (240ml) |
Cold drink no sugar (300ml)** | |
| 齋啡 Americano | 0g | 0g | 0g | |
| 咖啡 Coffee | 20g | 14g | 5g | |
| 鴛鴦 Yin yang | 24g | 17g | 12g | |
| 檸檬茶Lemon tea | 25g | 17.7g | 2g | |
| 奶茶 Milk tea | 22g | 14.7g | 7g | |
| 朱古力Chocolate | 14g | 14g | 14g | |
*According to the study “Nutrient Contents of Common Non-prepackaged Beverages” by Centre for Food Safety
**With reference to hot drink
Ref: Centre for Food Safety