tried and tested .
BY SAVANNAH FREEMANTLE
AND MARINA WILDT
TRIED
& tested
OUR EXPERTS PANEL TEST
COLD DRINKS
TO FIND THE HEALTHIEST
YOU JUST NEED TO TAKE A WALK THROUGH YOUR
LOCAL SUPERMARKET OR HEALTH STORE TO SEE
THE NUMBER OF COLD DRINKS ON THE MARKET.
BUT HOW DO YOU KNOW THAT YOU ARE GIVING
YOURSELF AND YOUR FAMILY THE BEST POSSIBLE
OPTIONS? OUR NUTRITION PANEL HAS TAKEN THE
GUESSWORK OUT OF IT FOR YOU.
THE PANEL OF EXPERTS
Monique Dos Santos is a registered
dietician with a background in corporate
wellness and a masters degree in dietetics
in sports nutrition. Guided by evidencebased nutrition, Dos Santos believes in an
integrated approach to wellness, where the
key to being healthy is to adopt small, yet
sustainable changes to your lifestyle. She
is a member of the ADSA (Association
of Dietetics of South Africa) Gauteng South branch, and is
registered with the HPCSA (Health Professionals Council
of South Africa). She is also a Discovery Wellness Network
dietician and DNAlysis accredited practitioner.
Claire Julsing-Strydom is a registered
dietician who works in private practice
with her colleagues at Nutritional
Solutions, one of the largest dietetics
practices in South Africa. She has a
master’s degree in dietetics from the
University of the Free State. Claire
has extensive experience in corporate
health and wellness initiatives, and has
provided nutrition education initiatives for schools, including
the Oprah Winfrey Leadership Academy. She is registered
with the HPCSA and the American Nutrition and Dietetic
Academy, and is the past president of the Association for
Dietetics in South Africa. She has recently been invited
to participate in the Glimmer Initiative and True Health
Coalition on the Council of Directors.
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HOW TRIED AND TESTED WORKS
This is our second Tried and
Tested Panel. We assembled a
panel of experts to test a specific
food group and advise on the
healthiest choices. This is no
quick exercise; it takes hours
to sift through and sample the
product, check the labels and
then research any additional
information. This instalment
focuses on cold drinks.
It is important to note that we
are not endorsing any product,
nor suggesting that cold drinks
should be the choice over
other drinks. Our approach
is specifically to help readers
to navigate their way through
the plethora of promises made
by manufacturers of food.
Alarmingly, a lot of sugars,
artificial sweetners and other
nasties are found in cold drinks,
some of which are passed off as
healthy. For more information on
the panel test, you can visit
Celynn Erasmus is a registered
dietician who works as a full-time
professional speaker and writer.
She is passionate about equipping
busy people with practical tools and
techniques that will enhance their
performance, help them to manage
fatigue and boost energy levels. She is
a regular media columnist, founder and
developer of the WELLCULATOR™, and has published
a bestselling book with Tafelberg entitled Fast Food For
Sustained Energy, co-authored with renowned dietician
Gabi Steenkamp. Erasmus is also co-founder of the Resilient
Energy Centre and the FAB Quotient™. Along with
behavioural strategist Joni Peddie, Erasmus has published
book one of a series of three called The FAB Quotient: Fight
Fatigue and Stay Resilient.
www.longevitylive.com.
The independent nutrition
panel examined 47 cold drinks
(ranging from sodas to iced
teas and fruit juices) under the
following criteria:
• Ingredients listed on the label
in order.
• Does the drink live up to its
claims on the packaging?
• Is the product high in energy
(>950kj)?
• Is the product low-GI?
• Is the product high in fibre
(6g/100g), a source of fibre
(3g/100g), or neither?
• How many vitamins and
minerals does the product
contain: >21, 11-21, <10?
• Per 100g, how many vitamins
and minerals are at 100% of
NRV levels: >21, 11-21, <10?
• Are there any additional
functional ingredients – if so,
what?
• Is the product: gluten-free,
•
•
•
•
•
lactose-free, wheat-free,
egg-free, nut-free?
What is the sodium
content: <390mg/100g,
<500mg/100g,
>500mg/100g?
Sugar content: The WHO
recommends 10% of total
energy could be from added
sugar; on an average 8 400kj
diet, this means 840kj/49g of
sugar. 1 tsp = 5g. According
to this calculation, what
percentage of daily allowance
is in 1 serving of the product:
10-20% (5-10g sugar per
serving), 21-30% (10,1-15g
per serving), >30% (>15g per
serving)?
Is the total product
composition within the prudent
dietary guidelines per serving?
Is it carbonated?
What additives are present?
The panel convened in an
open forum.
Linda Drummond holds a BSc in Chemical,
Molecular and Cellular Sciences, and a BSc
Medical (Honours) degree in Nutrition
and Dietetics, both from the University of
Cape Town. She also has a Programme &
Project Management in Public Development
Management certificate, which she obtained
through the University of the Witwatersrand
Business School. She is currently an associate at
the Nutritional Solutions practice in Bryanston, and has a special interest
in optimising the nutrition and health status of individuals of all ages
with allergies, as well as translating individuals’ nutrition-related genetic
test results into practical lifestyle recommendations that will assist in
enhancing their health and wellbeing. Drummond is also the nutrition
consultant to the Consumer Goods Council of South Africa Food Safety
Initiative, which focuses on compliance with food and nutrition-related
regulations and industry-wide public health initiatives.
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LONGEVITY’S CHOICE :
top 3
SODA
SODA WATER
bottom 3
“It is caffeine-free and
contains no sweeteners.”
– Dos Santos
FRUIT JUICE
SLIMMER’S CHOICE
MANGO AND ORANGE
FRUIT JUICE
– Woolworths house brand
“This product was the
lowest in sugar and
additives of those tested
in this category.”
– Julsing-Strydom
ICED TEA
BOS LEMON ICED TEA
Despite this being the
best option of the tested
products I don’t see a
role for these products
in a healthy diet as one
can make your own ‘ice
tea’ without adding
sugar and one would not
need the stabilisers and
preservatives,”
– Drummond
FANTA
ORANGE
CERES 100%
APPLE JUICE
ELGIN DEW
APPLE FLAVOURED
ICED TEA
“High in sugar and with
the largest number of
preservatives”
– Dos Santos
“This product was the
highest in sugar of those
tested in this category.”
– Julsing-Strydom
“These products have
been ranked according
to their sugar, energy,
sweetener and additive
content – the less of each
of these the better, the
more the worse,”
– Drummond.
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MEASURING IN NUMBER OF TEASPOONS (5G) OF SUGAR PER 250ML SERVING.
9
8
Fast fact:
7
6
FRUIT JUICE IS NOT A GOTO FIBRE SOURCE; IN ORDER
TO GET A SIGNIFICANT
AMOUNT OF FIBRE FROM
FRUIT, ONE WOULD BE
REQUIRED TO EAT IT.
5
4
3
2
1
Soda Water
Slimmer’s Choice - Mango
and Orange Fruit Juice Woolworths Brand
Aquelle - Sparkling Water
Pineapple
Topical Punch- Woolworths
Bos Lemon Ice Tea
Ginger Ale - Woolworths
Home Brand
Elgin Dew Apple
Flavoured Iced Tea
Ceres 100%
Apple Juice
Fanta
Lamberti’s Dairy Fruit
Blend Concentrate
0
THE DRINKING PROBLEM
no-one talks about
WHAT ARE THE HEALTH CONCERNS WITH SODAS AND
HIGH-SUGAR DRINKS?
We all need to consume calories in order to survive, but when does a
necessity become an indulgence? Using sugar-sweetened beverages
as a source of energy is common and can come with some serious
consequences.
Most people associate sugar-sweetened beverages with sodas;
however, fruit juices, iced teas and concentrates are not off the hook,
explains Erasmus. “A glass of fruit juice and a glass of cold drink are
almost equal in kilojoules.”
When consuming all of this unseen sugar, the body can quickly
become overloaded. “High-sugar drinks provide energy that many
individuals aren’t able to use,” continues Drummond.
“Findings from large cross-sectional studies do show a positive
association between greater intakes of sugar-sweetened beverages
and weight gain in both children and adults,” notes Monique Dos Santos.
Claire Julsing-Strydom adds that an increase in abdominal fat storage
results in an increase in appetite, as well as increased inflammation.
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Fast fact:
“GI TESTING IN SOUTH
AFRICA HAS SHOWN THAT
ALL ARTIFICIALLY SWEETENED
DRINKS RESULT IN A 15%
RISE IN BLOOD GLUCOSE
LEVELS, SO THEY ARE NOT
WITHOUT EFFECT ON
THE BODY,”
– Erasmus.
“All calories count as part of a healthy and balanced diet. If you’re going to
have a sugar-filled drink, you need to be conscious of this and manage your
sugar intake for the rest of the day, such as cutting sugar in tea, coffee and
cereal. Moderation is a key part of the healthy eating equation,” says Dos
Santos.
“Cold drinks often don’t provide any additional nutrients and can
displace foods in the diet that are lower in energy but rich in nutrients,”
explains Drummond.
Look out for artificial sweeteners, as these may not be healthier in the
long run. Aspartame is a very contentious issue, as this has been linked to
major health concerns, including cancer and type-2 diabetes (although the
FDA has approved it safe for use, based on the amounts taken in). Rather
look for products containing natural sweeteners, such as xylitol or stevia, as
these are healthier options.
Fast fact:
WHAT ARE THE HEALTHIEST ALTERNATIVES?
Step away from the cold drink and no one will get hurt….
So says Erasmus. “It was Mary Poppins who said: ‘A spoonful of sugar helps
the medicine go down.’ The reality is that we may be consuming far more than
just one hidden teaspoon of sugar.”
The fact we have to face is that none of the on-shelf cold drinks are our best
options for optimising health. If we take our wellbeing seriously, we need to look
elsewhere in order to stay hydrated.
Fast fact:
125ML (HALF A STANDARD CUP)
OF FRUIT JUICE IS EQUIVALENT TO A
SERVING OF FRUIT. FRUIT SERVINGS
DIFFER DEPENDING ON THEIR
CARBOHYDRATE CONTENT. USING
YOUR FIST AS A RULE OF THUMB
IS AN EASY WAY TO JUDGE THE
CORRECT SIZE OF A FRUIT
PORTION.
WHITE TABLE SUGAR AND SQUASH (NON-CARBONATED SOFT DRINKS) ARE THE MOST COMMONLY
CONSUMED SUGAR-CONTAINING FOOD ITEMS IN RURAL AREAS OF SOUTH AFRICA. IN URBAN
AREAS, THE VARIETY OF SUGAR-CONTAINING ITEMS CONSUMED IS GREATER. THE MOST STRIKING
FINDING WAS THAT LESS THAN 3% OF ADOLESCENTS AND ADULTS CONSUMED CARBONATED
BEVERAGES IN RURAL AREAS, COMPARED WITH 33% IN URBAN AREAS.
1
2
The nutrition panel provides the four best alternatives:
Water
“Water will always be your ideal choice of
drink. It’s naturally calorie-free and great for
hydration,” says Dos Santos.
Home-made flavoured water
“Add some chopped fruit, like apples or pears, or frozen
berries into your drink for a fruity flavour. Other flavours
such as mint, lemon slices/juice and ginger are also good
options,” suggests Dos Santos.
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Tip:
WHEN MAKING FRESH
PRESSED JUICE, IT IS
RECOMMENDED TO USE
VEGETABLES OVER FRUIT,
TO ENSURE A LOWER
SUGAR CONTENT.
THE GOOD NEWS IS THAT SPARKLING WATER AND ROOIBOS TEA
CAN ALSO COUNT TOWARDS YOUR WATER QUOTA FOR THE DAY,
AS THESE DRINKS ARE CALORIE- AND CAFFEINE-FREE. YOU CAN ORDER
SPARKLING WATER WHEN OUT TO SATISFY THE FIZZY CRAVING.
ADD A SLICE OF LEMON FOR FLAVOUR.” – Dos Santos
3
Cold tea
4
“In the UK and Europe, there seems to be a growing trend towards
tea emporiums that offer sugar-free and sometimes caffeine-free
alternatives,” says Erasmus. You can easily make cold tea in your
home, using the many varieties available in most grocery stores.
Milk
“Milk can be an important source of protein
and calcium for young children, and would
be a healthy choice for this age group,”
advises Drummond.
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HOW HEALTHY ARE
sweeteners
IN COLD DRINKS?
MANY SUGAR-FREE DRINKS
USE SWEETENERS AS A TASTE
SUBSTITUTE, BUT HOW HEALTHY
IS THIS PRACTICE?
Dos Santos explains: “Sweeteners are
used in cold drinks as a way to deliver
sweetness without the calories, and thus
can be an option for those controlling
sugar intake or in trying to manage calorie
intake. Sweeteners have been approved for
use by the FDA and are safe for human
consumption; however, there is a lot of
confusion around sweeteners.
“With growing consumer demand,
more manufacturers are using natural
sweeteners, like xylitol or stevia, to
sweeten foods,” she says.
Stevia and xylitol are plant-based,
making these natural sweeteners.
Aspartame is an artificial, non-saccharide
sweetener, and is considered to be a
contentious health issue. (Look out for
the next issue of Longevity, where we
investigate aspartame further.)
“Artificial sweeteners are so intensely
sweet (upwards of 200x sweeter than
sugar) that you need so little of the stuff to
make a drink sweet. There is also limited
evidence that sweeteners are associated
with adverse health.”
While natural sweetners are a
healthier alternative to artificial sweeteners
and sugar itself, these all need to be taken
in limited amounts.
DRINKING COLD DRINKS LOW IN SUGAR AND
HIGH IN SWEETENERS DOESN’T NECESSARILY LET
YOU OFF THE HOOK
Drummond adds: “The use of sweeteners allows individuals
to reduce their energy intake without making significant
dietary changes, and can be a useful option for some
individuals. Overall, however, there seems to be limited
evidence for improvements in weight management, dental
health and diabetes with the use of sweeteners.
“When it comes to weight management and overall
health, it is important to look at the whole diet and its
quality, rather than single nutrients (eg sugar). The fact
that sweeteners may lead to the impression that there isn’t
a need to focus on making dietary changes can give the
wrong message, and I would therefore not rank an artificially
sweetened beverage higher than a sweetened one for the
general population. My focus would rather be on assisting an
individual in making healthier beverage choices.”
Fast fact:
MOST SUGAR-FREE DRINKS USE THE SWEETENER ASPARTAME (LABELS WILL BE MARKED “CONTAINS A
SOURCE OF PHENYLALANINE”). OTHER SWEETENERS INCLUDE ACESULFAME AND SODIUM SACCHARIN.
SOME DRINKS CONTAIN CYCLAMATE, WHICH THE FOOD STANDARDS AGENCY SAYS SHOULD BE GIVEN
TO CHILDREN IN QUANTITIES OF NO MORE THAN THREE CUPS A DAY, SAYS ERASMUS.
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What do you personally look
for in cold drinks?
Q&A
Erasmus: “I look for the ability to benefit from
staying hydrated (energy, mental clarity, healthy
skin, manage appetite), as well as refreshment
and enjoyment. I personally prefer a delicate
flavour as opposed to a sweet tsunami.”
Drummond: “My personal view is that cold
drinks other than water and milk are a waste
of kilojoules. I would rather get the energy and
nutrients I need from whole foods, which not
only provide me with the nutrition I need, but are
more satiating than fluids.”
Dos Santos: “The sugar content is the standout
ingredient in cold drinks for me.”
Julsing-Strydom: “The sugar content is a big
factor. I really enjoy drinking water and find it
easy to select water over other drink options.”
THE NUTRITION PANEL ANSWERS SOME OF YOUR
MOST COMMONLY ASKED QUESTIONS:
Q
Do liquid calories fill you in the same way as solid
food calories?
“Liquid calories do not fill you like solid food
calories, so you are taking in excess calories
which are not satisfying. The other problem is that
if you are drinking a lot of cold drink, chances are
you’re not drinking sufficient water or nutritious milk,
thus displacing the nutrients found in milk, such as
calcium,” explains Dos Santos.
A
Q
How much fruit juice should you drink?
“Fruit juices, even pure, freshly squeezed
versions, should not be consumed in large
amounts, as they are much higher in energy than the
fresh fruit (many fruit servings may be used to make
a single glass of juice), fibre is removed in the process,
sugars are freely available, and other nutrients may be
lost in the process of juicing,” says Drummond.
A
Q
How much sugar are you allowed in a day?
“The WHO has proposed that limiting added
sugars* to below 5% of total energy intake
per day would be beneficial to health. 5% of total
energy intake is equivalent to around 25g (around six
teaspoons) of sugar per day for an adult of normal
Body Mass Index (BMI),” explains Drummond.
A
* All monosaccharides (such as glucose or fructose)
and disaccharides (such as sucrose or table sugar)
that are added to food by the manufacturer, the cook
or the consumer, as well as sugars that are naturally
present in honey, syrups, fruit juices and fruit
concentrates.
Q
Is there hidden sugar in cold drinks?
“All the products we examined were very
forthcoming with the ingredients used during
production. More often than not, South African
cold drink products clearly indicate the amount of
sugar included. The consumer need only be conscious
of labels in order to steer clear of sugar-sweetened
beverages,” says Julsing-Strydom.
A
Q
Can such sugary drinks be good for you?
“In short, NO. Unless used in specific
circumstances, such as extreme sporting or to
assist with hypoglycaemia,” says Erasmus. n
A
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