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a drink?
At some point today the answer will be yes. The average
adult drinks about 1.7 litres of fluids a day: water, tea, coffee,
soda, milk, fruit juice and more. But our ideas of what we
should be drinking are clouded by urban myths, wishful
thinking and dubious health claims. Time to mix in some fact
TAPORBOTTLED?
For some, tap water is too clean, laced with
chlorine-containing compounds used to sterilise it.
For others its not clean enough, teeming with nasty
pathogens and traces of chemicals. Then theres the
fluoride often added to it for dental health: decried
as a Communist plot in 1950s America, it remains
controversial in some quarters today.
Whether for those reasons or simple taste, many
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does reduce overall calorie intake, this age are more prone to dehydration,
perhaps because it helps fill you up which can cause a decline in alertness,
or displaces calories from sugary concentration and working memory.
100%
Water
90-99
Fat-free milk, cantaloupe,
strawberries, watermelon,
lettuce, cabbage, celery,
spinach, pickles, squashes
80-89
Fruit juice, yogurt, apples,
grapes, oranges, carrots,
pears, pineapple, broccoli
70-79
Bananas, avocados, cottage
cheese, ricotta cheese, potato
(baked), corn (cooked), shrimp
60-69
Pasta, legumes, salmon,
ice cream, chicken breast
GETTY
50-59
Ground beef, hot dogs, feta
cheese, tenderloin steak
30-39
Cheddar cheese, bagels,
bread
ugary drinks rot your teeth, and likely to be overweight, regardless of
20-29
Pepperoni sausage, cake,
biscuits assumed to be the worst. That is not a day increases the risk of type 2
because of dissolved CO2 it is a myth diabetes by a quarter. Overall, this
that sparkling mineral water is any form of liquid sustenance has little
worse for your teeth than the plain to recommend it.
10-19
Butter, margarine, raisins
variety but because of the
combination of sugar and common
flavourings such as phosphoric acid.
DIET SODAS
Their high sugar content means So, if the main problem with sugary
SOURCE: US DEPARTMENT OF AGRICULTURE
1-9
Walnuts, peanuts (dry squashes and sodas deliver a huge drinks is sugar, eliminate that and
roasted), crackers, cereals, calorie hit without filling you up: you eliminate the problem, right?
pretzels, peanut butter one standard can of a drink like cola Not so fast. Some studies indicate
provides more than the recommended that diet sodas help with weight loss,
0%
Oils, sugar daily amount of free or added sugar. but others find a seemingly paradoxical
That piles in excess energy that we association with weight gain. Mice
store as fat. Those who regularly consuming artificial sweeteners can
imbibe sugary drinks are more even develop glucose intolerance,
of children in Kenya found that If cows milk isnt necessarily all that
supplemental milk helped those healthy, what about its most common
with stunted growth catch up in substitute? Soya milk has a bit less fat
height, but provided no benefits over than cows milk, but often comes pre-
a non-milk nutritional supplement sweetened, counting towards your
for children developing normally.
For adults, the benefits seem even
intake of free sugar. Its reputation for
reducing harmful LDL cholesterol is
ORGANIC OR NON-ORGANIC?
more dubious. There is no conclusive overblown, too even if you drank Organic milk contains higher levels of omega-3 fatty
evidence, for example, that getting about eight glasses per day that would acids than non-organic milk: it comes from cows
extra calcium from milk is vital for only equate to a 3 per cent drop in LDL. that eat more grass, which is high in these acids. But
Other supposed health benefits even with this boost, total levels of omega-3s are
All mammals make preventing breast and prostate
cancer, reducing risk of osteoporosis
still low in organic milk. And neither kind is allowed
to have any traces of antibiotics.
milk, but only humans and hot flushes associated with the Another common reason to go organic is fear
menopause are ascribed to soya about hormone levels in non-organic milk. All milk
drink it as adults milks high levels of compounds known naturally contains hormones, but in areas where
as phytoestrogens. These can mimic cows are treated with growth hormones as
maintaining healthy bones or avoiding the effect of the hormone oestrogen or, happens in some US states but not in the European
fractures. Other foods besides milk in some instances, block it. But none of Union, Canada, Australia and New Zealand non-
beans and greens, largely are also these effects has been convincingly organic milk may have higher levels of insulin-like
rich in calcium, and most researchers demonstrated in trials, while a few growth factor, a hormone linked to increased risk of
now argue that a generally healthy diet studies have suggested consumption of some health problems. But the US Food and Drug
and plenty of weight-bearing physical soya milk may actually increase breast Administration concluded that it poses no health
activity is what keeps bones healthy. cancer risk. risk at the levels present in mass-produced milk.
offee is no good for you thats the either. The thing to avoid is the boiled,
3 min brew 45 cholesterol that clogs blood vessels added to cells in a dish.
but most coffee we drink, including Time to pour some cold water.
1 min brew 23 instant, doesnt contain much of either, Although some studies have found
SOURCE: US FDA
Coca-Cola Classic 25 says Pourshahidi. Espresso machines that drinking green tea (and to a lesser
Caffeine content (mg) almost entirely get rid of them and extent, black tea) lowers the risk of
Based on a 250ml serving size French presses dont do a bad job breast, gut and lung cancers, a 2009 >
although it is too early to say whether says Topf its evolutionary. Urine is
there is an effect in humans, or how waste, not medicine. Stop drinking
big it is. your urine.
Theres no consensus
on who, if anyone,
benefits from alcohol
heart disease is higher. There is similarly no
undisputed evidence that red wine arrests
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