Medical Research News: New Guidelines on Beverage Intake
The 1990’s emphasis on fat in the diet as the main cause of the obesity epidemic, put the emphasis on food and diverted our attention away from fattening drinks.
Soft drink manufacturers became so confident that they even sponsored international scientific conferences on obesity. New medical research news argues that it has become clear that fat, alone, is not the issue; it’s total energy density that tends to increase total energy intake and make us fat. This applies to the calories in each milliliter of drink, as much as to the calories per gram of food. And because soft drink consumption has doubled over last 20 years, the spotlight has shifted to the fattening effects of drinks.
To help the public to understand this better, scientists in the US have come up with new guidelines for fluid intake, breaking the different types of fluids down into 6 levels with recommendations on increasing or decreasing levels of consumption for each.
Current and Recommended Beverage Intakes
Overall, it’s recommended that the energy (calories) from beverages be reduced from the current level of 20% of total intake to 10%. This means increasing consumption of some fluids and decreasing that of others. The levels and recommendations are listed below. The first 4 levels should make up ~80% of total fluid intake.
Level 1: Water
Should be increased to 2-16 glasses a day (depending on age, climate etc). Tap water is generally good enough in most parts of Australia and bottled water may contain less fluoride than that from the tap.
Level 2: Tea/Coffee
Can be increased to 6-8 cups/day. There is a inverse link between tea consumption and heart disease, with both green and black tea having health benefits. There is also an inverse relationship between filtered coffee and type 2 diabetes (unfiltered my be less healthy). The limitation is in the level of caffeine consumed which may adversely effect some people. A limit of 400mg of caffeine a day (about 3-4 cups coffee or 6-8 of tea) is suggested.
Level 3: Low fat/skim milk and soy beverages
Should be increased to 1-1.5 full glasses a day. Low fat dairy is a good source of calcium and vitamin D. It can also increase satiety, and may help weight loss and has been found to be inversely related to the metabolic syndrome. Soy has health benefits also, but less calcium than dairy.
Level 4: Non calorically sweetened beverages (diet drinks)
Can be up to 0 –3 glasses a day. These should be drunk instead of the next two levels. Although they are recommended, there is no long-term evidence for their safety. The sweeteners used may also increase a desire for sweet foods, although this is currently unproven.
Level 5: Caloric Beverages with some nutrients
Decrease to less than 1 glass a day. This includes fruit and vegetable juice (although the latter are generally OK because they are lower calorie), whole milk, sports drinks and alcohol.
Level 6: Calorically sweetened beverages
Decrease to less than 1 glass/day. Standard soft drinks are usually high energy density, but low nutrient density and therefore have no health value.
Count your drinks
For expert analysis on your current fluid intake, complete the Lifestyle Medicine Measuring Fluid Intake Questionnaire. The feedback will steer you in the right direction.
Your Diet And Activity Behaviours
Try the Diet, Activity, and Behaviour Questionnaire to identify areas that may increase your risk of becoming overweight or obese.
For more information
To get the latest news on how to drink for your health download the patient fact sheet on Beverages And Managing Energy Density.
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