**Denver's Drinks: Altitude Thirst Hiding Sugar Shock?**
By Franklin Everett ShawForget the green juice cleanse. Ditch the latest celebrity-endorsed diet. If you’re a Denverite looking to boost your health, the real culprit might be lurking in your fridge, disguised as a refreshing treat. We’re talking about sugar, and it’s hiding in plain sight in your favorite Denver drinks.
Denver’s known for its active lifestyle and craft beverage scene, but those two don’t always mix. Many popular drinks are loaded with sugar, sabotaging your health goals without you even realizing it. This isn’t about demonizing enjoyment; it’s about empowering you with the knowledge to make informed choices.
Let’s dive into the sugary depths of some Denver staples, and then I’ll give you the “Denver Drink Decoder” – your guide to healthier, low-sugar alternatives readily available around town, plus some DIY recipes to keep you hydrated and happy.
First, let’s talk about the elephant in the room: craft beer. Denver’s craft beer scene is legendary. But many IPAs, stouts, and even some lagers pack a surprising sugar punch. While the sugar content varies wildly depending on the brewing process and ingredients, some sweeter stouts can contain upwards of 20 grams of sugar per pint. That’s almost half your daily recommended intake! The problem? Many breweries don’t list sugar content on their menus.
Next up: Kombucha. Marketed as a health elixir, kombucha has exploded in popularity. While it does offer potential probiotic benefits, many commercial kombuchas are loaded with added sugar to counteract the tartness of the fermentation process. Some brands can contain over 15 grams of sugar per bottle. The fermentation process should consume most of the sugar, but many brands add it back in for flavor.
Then there’s the “healthy” smoothies and juices. Those vibrant green concoctions at your local juice bar might seem like a virtuous choice, but they can be sugar bombs. Fruit, while natural, is still sugar. And many smoothies contain added sweeteners like agave, honey, or even fruit juice concentrate, pushing the sugar content through the roof. A large smoothie can easily contain 50 grams of sugar or more.
And don’t forget the iced coffee drinks. Denverites love their caffeine, especially during those early morning commutes. But those fancy lattes and blended iced coffees often come with a hefty dose of sugar, thanks to flavored syrups, whipped cream, and sweetened milk alternatives. A large iced caramel macchiato can easily contain over 40 grams of sugar.
The challenge is that sugar is sneaky. It’s not always obvious, and it’s often disguised under different names on ingredient lists: high fructose corn syrup, sucrose, dextrose, maltose, and even “natural flavors” can all contribute to the sugar content of your drinks.
So, how do you navigate this sugary landscape and stay hydrated in the Mile High City without the sugar rush? That’s where the Denver Drink Decoder comes in.
Here are some healthier, low-sugar swaps you can easily find at local grocery stores and breweries:
Instead of sugary kombucha: Opt for a naturally fermented kombucha with no added sugar. Look for brands that explicitly state “no added sugar” on the label. Rowdy Mermaid, a Boulder-based company, offers several low-sugar kombucha options. Alternatively, try making your own kombucha at home, where you can control the sugar content.
Instead of sugary smoothies: Build your own smoothie using unsweetened ingredients. Focus on leafy greens, vegetables, and a small amount of fruit for flavor. Add protein powder or nut butter for satiety. Avoid adding any sweeteners.
Instead of sugary iced coffee: Order a plain iced coffee with unsweetened almond milk or a splash of heavy cream. Add your own sweetener, if needed, so you can control the amount. Opt for sugar-free syrups or a sprinkle of cinnamon for flavor.
Instead of sugary craft beer: Choose lighter beers with lower alcohol content. Look for dry-hopped sours or session IPAs, which tend to be lower in sugar. Ask your bartender about the sugar content of different beers. Many breweries are becoming more transparent about their ingredients.
Now, let’s get into some DIY recipes for hydrating without the sugar rush:
Sparkling Water Infusions: This is the easiest way to stay hydrated and add flavor without sugar. Simply add sliced fruits, vegetables, and herbs to a pitcher of sparkling water. Some great combinations include:
* Cucumber and mint
* Lemon and ginger
* Strawberry and basil
* Grapefruit and rosemary
Herbal Iced Tea: Brew a large batch of herbal tea (like hibiscus, chamomile, or peppermint) and let it cool. Serve over ice with a squeeze of lemon or lime.
DIY Electrolyte Drink: For those active Denverites who need to replenish electrolytes after a workout, skip the sugary sports drinks and make your own. Mix together:
* 1 liter of water
* 1/4 teaspoon of sea salt
* 1/4 cup of lemon or lime juice
* Optional: a few drops of stevia or monk fruit for sweetness
The Pitfalls and How to Avoid Them:
One common mistake is relying solely on labels. “Sugar-free” doesn’t always mean healthy. Many sugar-free products contain artificial sweeteners, which can have their own set of health concerns.
Another pitfall is underestimating the sugar content of “natural” sweeteners like honey and agave. While they may be slightly better than refined sugar, they still contribute to your overall sugar intake.
Finally, be wary of portion sizes. Even a healthy drink can become unhealthy if you consume too much of it.
Real-World Application:
Imagine you’re at Great Divide Brewing Co. in Denver. Instead of ordering a sweet Yeti Imperial Stout, try their Denver Pale Ale. It’s a classic, hoppy beer with a lower sugar content. Pair it with a water and you’ll be set.
Or, let’s say you’re grabbing a smoothie at Whole Foods Market. Instead of ordering a pre-made smoothie, head to the produce section and build your own with spinach, kale, berries, and unsweetened almond milk.
By making small, informed choices, you can significantly reduce your sugar intake and enjoy the vibrant Denver beverage scene without compromising your health. The Denver Drink Decoder is your tool to navigate the sugary landscape and make healthier choices. So, raise a glass (of sparkling water with cucumber and mint, of course!) to a healthier, happier you.