Drinks
Drinks are where a lot of sugar sneaks in without filling you up. The good news: diet and zero-sugar fizzy drinks have no carbs, so you don't have to give up your cola.
Soft drinks, tea and coffee
| Drink | Serving | Carbs | Verdict |
|---|---|---|---|
| Water, still or sparklingFlavoured fizzy water too, if it says no sugar | Any | 0g | Good |
| Diet Coke, Coke Zero, Pepsi MaxAnd other diet or zero-sugar fizzy drinks | 330ml can | 0g | Good |
| No-added-sugar squashDiluted as the bottle says | Glass | under 1g | Good |
| Tea or coffee, black | Mug | 0g | Good |
| Tea or coffee with a splash of milk | Mug | about 1g | Good |
| Unsweetened almond or soya drinkCheck it says unsweetened | 200ml | under 1g | Good |
| Sugar-free energy drinks | 250ml can | about 1g | Good |
| Milk, semi-skimmedFine in moderation | 200ml glass | about 9g | Some |
| Latte or cappuccinoAsk for a small, or an americano with a splash | Medium | 10 to 15g | Some |
| Regular cola | 330ml can | about 36g | Go easy |
| "Reduced sugar" fizzy drinksLess sugar than before, but not zero. Check the label | 330ml can | around 15g | Go easy |
| Orange juice | 250ml glass | about 22g | Go easy |
| Smoothie | 250ml bottle | 25 to 30g | Go easy |
| Regular energy drinks | 250ml can | about 28g | Go easy |
| Hot chocolate | Mug | about 27g | Go easy |
Alcohol
| Drink | Serving | Carbs | Verdict |
|---|---|---|---|
| Spirits: gin, vodka, whisky, rumNeat, with soda water or a diet or slimline mixer | Single (25ml) | 0g | Good |
| Dry white or red wine | 175ml glass | about 1g | Good |
| Prosecco or Champagne labelled Brut | 125ml glass | about 1 to 2g | Good |
| Low-carb or light lagerCheck the label, it varies | Pint | 5 to 10g | Some |
| Bitter or regular lager | Pint | about 12g | Go easy |
| CiderSweet ciders are the highest | Pint | 15 to 25g | Go easy |
| Regular tonic or lemonade as a mixerAsk for slimline or diet | 200ml | about 12g | Go easy |
| Alcopops and cocktails | Bottle or glass | 20 to 40g | Go easy |
Plenty of people find drink hits them harder when they're eating fewer carbs, and it does make the 2am kebab look like a great idea. Stick to the NHS limit of 14 units a week.
Sweeteners
Diet drinks use sweeteners instead of sugar, so they don't add carbs. Every sweetener allowed in Great Britain has been through a safety assessment, and they're considered a safe swap for sugar[1].
A few things worth knowing: fizzy drinks are acidic, so even diet ones can wear your teeth[1]. Sweeteners like erythritol can upset your stomach if you have a lot[1]. And some people find sweet tastes keep their sweet tooth going. If that's you, try more fizzy water.
Carb figures come from the UK government's food tables where they have them, otherwise typical UK labels, rounded. Brands vary, so check the label: look at "Carbohydrate" per 100ml.