May 19, 2008

We Are What We Drink

          Have you every heard of a “Beverage Guidance Panel”?  Would you believe there is such a thing?   And why would there need to be?   The Beverage Guidance Panel is the brain child of Barry M. Popkin from the University of North Carolina and includes staff from John Hopkins and the Harvard School of Public Health.

          The Panel has declared its purpose is to systematically review the literature on beverages and health and provide guidance to the consumer.  They may have their work cut out for them as the latest data show that less than one-third of all American adults are normal weight. The fact that we consume 21 percent of our calories from all beverages may be a major factor in the creeping incidence of obesity.

          With those thoughts in mind, the Panel published recommendations of what we should be drinking in the "American Journal of Clinical Nutrition." Their recommendations include a ranking system to help consumers make better choices. Rankings range from plain water at Level One to Level Six beverages, which contribute calories without nutrients. Following is a quick guide to the various levels of the beverage guidelines.

          Level One: Water. Recommendation is 20 to 50 ounces per day.

          Level Two: Unsweetened tea and coffee. Research has shown that tea offers some health benefits. Caffeine content must be kept in mind for coffee consumption and preferably limited to 400 milligrams per day. Recommendation is 0 to 40 ounces of unsweetened tea and 0 to 32 ounces of unsweetened coffer per day.

          Level Three: Low-fat (1.5 percent or 1 percent) and skim (nonfat) milk and soy beverages. Milk is one of the best sources of calcium and vitamin D. Fortified soymilk is a good alternative. Recommendation is 0 to 16 ounces per day.

          Level Four: non-calorically sweetened beverages. Diet soft drinks and other calorie-free drinks are preferable to those sweetened with sugar. FDA-approved sweeteners are considered safe. Recommendation is 0 to 32 ounces per day.

          Level Five: caloric beverages with some nutrients such as any of the following:

          FRUIT JUICES (100 percent juice) provides nutrients but lack the fiber present in the whole fruit. Fruit smoothies are usually high calorie fruit drinks and not recommended. Recommendation is 0 to 8 ounces per day.

          VEGETABLE JUICES are lower in sugar than fruit juices but higher in sodium. Recommendation is 0 to 8 ounces per day.

          WHOLE MILK provides calcium, protein and Vitamin D, but the saturated fat content has been shown to contribute to the risk of cardiovascular disease. Recommendation is none.

          SPORTS DRINKS can replace sodium, chloride and potassium, which are important electrolytes lost during endurance activities, but additionally they may contribute unnecessary calories. Recommendation is 0 to 16 ounces per day; preferably limited to endurance athletes.

          Level Six: Sweetened caloric beverages without nutrients. This option offers no nutritional or caloric benefit to a healthy population. This category includes carbonated and non-carbonated beverages generally sweetened with high fructose corn syrup or sucrose (sugar). Recommendation is no more than 8 ounces per day.

          What level of beverages are Americans drinking the most of?  If you guessed soft drinks, you’re right.  All Americans over the age of 19 drink more soda than any other beverage.  Americans ages 2 through 18 years of age drink slightly more milk than soda, but only slightly.  Fruit juice and fruit drinks are a distant third place for beverage of choice.  For optimum health, what should we be drinking? The Panel recommends the following range of intake for beverages:

          Level One: Water (at least four servings of water for women, at least six servings for men)

          Level Two: Unsweetened coffee and tea -- iced and hot (up to eight servings a day of tea, up to four servings of coffee)

          Level Three: Nonfat or low fat milk and fortified soy beverages (up to two servings)

          Level Four: Diet beverages with sugar substitutes (up to four servings)

          Level Five: 100% fruit and vegetable juices, whole milk, sports drinks (up to one serving)

          Level Six: Calorie rich beverages without nutrients, such as carbonated soft drinks (up to one serving, less if trying to lose weight)