In today's market, a variety of "sports drinks" are available, leading to the question of whether the average person exercising truly needs them to maintain hydration. This article delves into the effectiveness of Powerade Zero, a zero-calorie and zero-sugar sports drink, specifically in relation to weight loss and its impact on individuals, including those with diabetes.
The Importance of Hydration
Dehydration can range from subtle to severe. Mild dehydration, often unnoticed, can result from insufficient water intake during a regular day. Significant dehydration, occurring after prolonged exercise, exposure to extreme heat, or during illness (vomiting, diarrhea), can cause a noticeable spike in blood glucose levels.
When dehydration occurs, the water volume in the bloodstream decreases, leading to a higher concentration of glucose (sugar). While the total amount of sugar remains the same, the altered sugar-to-water ratio causes elevated blood glucose readings. Therefore, maintaining adequate hydration is crucial for overall health and stable blood sugar levels.
Understanding Sports Drinks
Sports drinks are formulated to aid in maintaining healthy hydration levels during and after exercise. The typical ingredients include:
- Electrolytes: Exercise leads to the loss of essential minerals like potassium, magnesium, sodium, chloride, calcium, and phosphorus through sweat. Replenishing these electrolytes during extended exercise is vital for proper nerve and muscle function, maintaining healthy blood pressure, and repairing damaged muscle tissue.
- Carbohydrates (around 6%): This percentage indicates the sugar-to-water ratio in the drink. For example, Gatorade and Powerade contain approximately 25 grams of carbohydrates per 12 ounces.
- Caffeine (sometimes): Some sports drinks incorporate caffeine, which can elevate blood glucose levels. Caffeine triggers the release of stored sugar from the liver, potentially causing a significant spike in blood glucose for individuals with diabetes.
Many sports drinks also contain artificial flavors, food coloring, and preservatives.
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Examining Sugar-Free Sports Drinks
Sugar-free or "zero" versions of sports drinks, such as Gatorade Zero and Powerade Zero, utilize artificial sweeteners like sucralose or aspartame in place of dextrose or sucrose. While these sweeteners do not typically cause a noticeable rise in blood glucose levels shortly after consumption, research has raised concerns about their long-term safety and potential health impacts, including insulin resistance, weight gain, cancer, and inflammation.
For individuals with diabetes considering sports drinks, a sugar-free option might seem preferable. However, excessive consumption of artificial sweeteners is generally not recommended.
Sports Drinks and Individuals with Diabetes
Whether individuals with diabetes should consume sports drinks depends on various factors. For most people who exercise, drinking water is usually sufficient for hydration. However, sports drinks containing electrolytes and carbohydrates can be beneficial for maintaining hydration during prolonged exercise, such as long-distance running, cycling, or extended hikes. The carbohydrates in these drinks can also help prevent low blood glucose levels during aerobic exercise.
Water Intake for Average Workouts
For typical hour-long, high-intensity workouts, sports drinks like Gatorade are generally unnecessary. Dietary guidelines emphasize replacing sugar-sweetened beverages with water for weight management.
A study using data from the National Health and Nutrition Examination Survey (NHANES) from 2001 to 2012, involving 25,817 adults without diabetes, evaluated the relationship between water and no- and low-calorie sweetened beverage (LCSB) intake with nutrient intakes and prediabetes criteria. The results indicated that higher LCSB intake was associated with significantly lower consumption of carbohydrates, total sugars, and added sugars compared to higher water intake. Both beverages were linked to lower insulin levels, but LCSB intake was also associated with lower hemoglobin A1c (HbA1c) and lower homeostatic model assessment of insulin resistance (HOMA-IR). The study concluded that LCSB consumption was associated with equal, if not better, dietary intake and glycemic response than water consumption.
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No- and Low-Calorie Sweetened Beverages (LCSBs)
According to NHANES data from 2009-2010, approximately 20% of the US population consumes diet drinks on any given day. LCSBs are beverages sweetened with low-calorie sweeteners (LCS) such as aspartame, sucralose, stevia, or acesulfame potassium, providing a sweet taste with minimal or no calories. These beverages can assist in weight control when they replace full-calorie beverages, provided the resulting reduction in energy intake is not compensated for elsewhere.
The American Diabetes Association, the American Heart Association, and the Academy of Nutrition and Dietetics acknowledge that LCS may be used within a structured diet plan to replace added sugars, thereby promoting reduced energy intake, and weight control or weight loss. The 2015 Dietary Guidelines Advisory Committee also found moderate evidence that substituting sugar-containing sweeteners with LCS can reduce calorie intake, body weight, and adiposity.
However, some epidemiological studies have reported positive associations between LCSB consumption and weight-related outcomes, leading to some hesitation in recommending LCSBs as a weight control tool. Excess body weight can increase the risk of prediabetes and diabetes. Prediabetes is a condition where blood glucose levels or HbA1c are higher than normal but not yet at the level for a diabetes diagnosis.
A recent systematic review of LCS consumption noted that the effect of LCS on glucose metabolism could not be definitively established. The present study aimed to contribute to this understanding by evaluating the associations of LCSB and water consumption patterns with nutrient intakes, prediabetes criteria, and other glycemic variables in healthy adults from NHANES (2001-2012).
NHANES Data Analysis
Data from What We Eat In America (WWEIA) 2001-2012, the dietary intake component of NHANES, were used to assess the intake of LCSB and water. The analysis included adults aged 19 years and older (n = 29,687) with reliable 24-hour recall dietary interviews. Pregnant or lactating females and those with incomplete or unreliable data were excluded, as were individuals who reported having been diagnosed with diabetes by a doctor (n = 3877), resulting in an analytical sample of 25,817.
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Water intake was defined as plain drinking water. LCSBs were defined as beverages with ≤6.7 calories/8oz. Individual usual intake of LCSB and water were determined using the two-part model of the National Cancer Institute (NCI) method, separating subjects into those with <1, 1-2, and >2 servings of each beverage.
Fasting plasma glucose, serum insulin, and HbA1c were obtained from NHANES laboratory files. Homeostasis model assessment: insulin resistance (HOMA-IR) was calculated as insulin (mU/L) × plasma glucose (mmol/L)/22.5.
Results of the NHANES Analysis
Women were more likely to consume 1-2 servings per day of LCSBs than men, whereas men were more likely to consume 1-2 servings of water per day than women. Vigorous physical activity was highest in the 2+ servings groups for both LCSB and water consumption.
There was no significant association between total energy intake and higher consumption of either LCSBs or water. However, higher LCSB intake was associated with significantly lower consumption of carbohydrates, total sugars, and added sugars compared to higher water intake. Higher intake of both beverages was significantly associated with higher consumption of protein, total fat, monounsaturated fatty acids (MFA), and polyunsaturated fatty acids (PUFA). Additionally, water consumption was linearly associated with higher intake of dietary fiber, while LCSB consumption was linearly associated with higher intake of saturated fatty acids (SFA).
Higher intake of both beverages was significantly associated with lower insulin levels (p < 0.01), while higher intake of LCSB was also associated with lower HbA1c and lower HOMA-IR (p < 0.01). There were lower odds ratios for higher insulin, HbA1c, and HOMA-IR levels in LCSB in the higher (2+ servings) intake group as compared to the lowest (<1 serving) intake of LCSB.
Implications of the Study
While the safety of LCS consumption has been confirmed on numerous occasions, the 2015 Dietary Guidelines recommend replacing sugar-sweetened beverages with water but not diet beverages sweetened with LCS. This study found that higher LCSB intake was associated with significantly lower consumption of carbohydrates and total and added sugars than those associated with higher water intake.
Consumption of LCSBs can provide sweetness and variety to the diet and aligns with the 2015 Dietary Guidelines’ recommendations to reduce sugar intake. Higher intake of both beverage types was significantly associated with lower insulin levels, whereas higher intake of LCSB was also associated with lower HbA1c and lower HOMA-IR. These results suggest that higher LCSB consumption is not associated with adverse associations with prediabetes diagnostic markers or a glycemic response compared to plain water.
Powerade Zero: A Closer Look
Despite containing zero calories and sugar, Powerade Zero's healthfulness is debatable. While it provides electrolytes, sodium, and potassium, it also contains artificial colors and sweeteners that may outweigh these benefits. Illuminate Labs recommends Powerade Zero over Gatorade Zero due to its higher electrolyte content.
The Fruit Punch flavor of Powerade Zero includes water, citric acid, electrolytes, vitamin B12, vitamin C, natural flavors, sucralose, acesulfame potassium, calcium disodium EDTA, and red 40. Research on the long-term health effects of artificial sweeteners like acesulfame potassium and sucralose has yielded mixed results. These sweeteners, despite being calorie-free, are much sweeter than regular sugar and could potentially increase sugar cravings.
Red 40, an artificial color in Fruit Punch Powerade Zero, contains the known carcinogen benzene. Citric acid, a common food additive used to enhance sour flavor, has been found to cause inflammation in some people after consumption, according to a 2018 toxicology report.
Regular Powerade vs. Powerade Zero
Regular Powerade is not ideal for daily consumption due to its high sugar content and artificial ingredients. The added sugar and sodium primarily benefit those engaging in high levels of exercise. Powerade is sweetened with high fructose corn syrup, with a 28-ounce bottle of Fruit Punch Powerade containing 21 grams of added sugar. High fructose corn syrup is linked to a higher risk of obesity and negative effects on insulin levels and appetite.
The recommended maximum daily sugar intake is 24 grams for women and children (ages 12-18) and 36 grams for men. A bottle of Powerade could easily surpass half of this recommended daily intake. The high sodium levels in drinks like Powerade also carry the risk of sodium overconsumption, potentially leading to health issues such as high blood pressure, kidney damage, heart attack, and heart disease.
Beverages and Weight Loss
Beverages, especially those high in sugar, can indeed affect weight loss efforts. Sodas, energy drinks, lattes with syrups, bottled green teas, smoothies, sports drinks, alcoholic beverages, sweetened teas, and even fresh-pressed organic juices often contain significant amounts of sugar with little fiber, failing to satiate hunger.
It's crucial to read nutrition labels and opt for beverages with little to no added sugar and calories. Alcohol can be particularly tricky, as labels are not required to list calories, fat, sugar, and carbohydrates. With 7 calories per gram, alcohol is the second most concentrated source of calories, surpassing both carbohydrates and fat.
Weight-Loss-Friendly Beverages
Certain beverages, besides water, can aid in weight loss efforts by promoting hydration, sleep, and digestion.
Water: Essential for restoring fluids lost through breathing, exercise, and metabolism, water is a top thirst quencher. Drinking water when feeling hungry can also help manage appetite.
Green Tea: Regular consumption of green tea may boost fat metabolism and suppress hunger. Studies have shown that green tea drinkers can lose more weight than those who drink plain water. Green tea is also rich in antioxidants and flavonoids, benefiting overall health.
Coffee: Coffee can spur a better workout by increasing calorie burn. Studies have shown that participants could do more leg presses and bench presses after drinking coffee before their workout. Coffee also positively affects hormones that regulate blood sugar. However, it's best to skip the sugar and heavy cream.
Kombucha: This fermented beverage, made by adding probiotic-rich bacteria to lightly sweetened tea, may promote gut health, which is linked to obesity and weight management. Fueling the gut with beverages and foods that stimulate good bacteria may make losing weight easier.
Turmeric Milk: Drinking warm turmeric milk before bed can promote better sleep, which is essential for efficient weight loss. Turmeric contains curcumin, which may shrink the size of adipose cells and limit fat accumulation. Curcumin also stimulates antioxidant effects, reduces inflammation, and may help relieve anxiety.
Pea Milk: An unsweetened variety of pea milk contains an impressive 8 grams of protein per cup, more than most other plant-based milks. It has zero sugar, less than 1g carbohydrate, and only 70 calories. Pea milk is also enriched with calcium, potassium, omega-3 fatty acids, vitamin D, and vitamin A.
Celery Juice: While not a meal replacement, celery juice can enhance a balanced, whole-foods diet. It's virtually absent in sugar and very low-calorie, with more potassium and vitamins C and K than tomato or carrot juice, and far less sugar and carbohydrates.
Bone Broth: Made by boiling roasted animal bones and connective tissues for a long time, bone broth is a nutrient-dense broth loaded with amino acids, vitamins, and minerals. It can help enhance immunity, improve digestive health, fight inflammation, and even promote skin elasticity from the high levels of collagen. Bone broth also contains electrolytes like sodium and potassium, making it a great recovery drink after a tough workout.