Summer's most refreshing drink, lemonade, seems as innocent as a 6-year-old selling 25-cent cups at her makeshift stand on the sidewalk. That is until you realize what's in it that icy cold refreshment. Sure, you get some of the lemon's vitamin C and phytochemicals, but when you consider lemonade recipes, you'll realize how little lemon juice (and the corresponding beneficial compounds) is actually used. Check out mom's recipe: juice from 5 lemons, 1 ¼ quarts water, and 1 ½ cups of white sugar. That's about 30 grams of sugar per serving or a little more than 7 teaspoons of sugar mixed in to sweeten that sour and cloudy concoction. It's not exactly a Norman Rockwell scene if you're one of the 88 million Americans who are prediabetic.
Now that you know just how much sugar is packed into every glass of lemonade, you shouldn't be surprised to read that one major side effect of drinking lemonade is an enormous blood sugar spike due to the rapid absorption of glucose into your bloodstream. Big spikes in blood sugar can lead to insulin resistance over time, which puts you at risk of developing type 2 diabetes. Here's the deal:
What happens to your body when you drink sugary lemonade.
When lemonade's sugar surge hits your bloodstream, your pancreas responds by releasing insulin to help turn that blood glucose into energy right away and store it in your muscles, fat cells, and liver for use later.
Frequent consumption of sugar-sweetened beverages like lemonade as well as many high-carb foods like baked goods can cause what's known as "insulin resistance"—even in non-overweight adults, as shown in thisJournal of Nutrition study. That's when your cells no longer allow insulin to open the storage doors in your cells. Your pancreas addresses this problem by making even more insulin to deal with the high blood sugar, which can't go anywhere. Another side effect you'd experience by drinking sugary beverages over time is weight gain, cardiovascular problems, and even cancer.
In time, insulin resistance results in high chronic blood sugar, causing a serious condition known as type 2 diabetes. (The good news is you can take control of your health: Learn these 6 Ways To Slash your Diabetes Risk Dramatically, According to Doctors.)
The worst offender of blood-sugar spiking lemonade is what you'll buy at the store.
While homemade lemonade is plenty sweet, store-bought lemonade tends to be even more sugary. Powdered lemonade drinks that you mix with water have upwards of 9.5 grams of added sugars per 8-ounce cup, while bottled lemonades can have more.
For example, a 20-ounce bottle of Minute Maid Lemonade contains 67 grams of added sugar in its 260 calories. Sure, that bottle is equal to 2.5 servings, but who hasn't downed the whole thing on a hot day? Those 16 teaspoons of sugar in that bottle account for 133% of your recommended daily value of sugar for an entire day.
The American Heart Association recommends women limit added sugars to no more than about 6 teaspoons a day and men keep sugars to about 9 teaspoons daily. The average adult, however, consumes about 17 grams of sugar a day, according to the Centers for Disease Control and Prevention. Most of it comes from sugar-sweetened beverages (SSBs) like lemonade.
A closer look at the link between drinking sugar-sweetened beverages and high blood sugar.
A number of studies have linked an increase in SSB consumption to high blood sugar. For example, an American Diabetes Association study by Harvard researchers involving more than 300,000 people found that adults who consumed 1 to 2 servings of sugar-sweetened beverages a day had a 26% greater risk of developing type 2 diabetes than those people who drank non or only about 1 serving per month.
Consuming large amounts of sugar is linked to not only insulin resistance and type 2 diabetes but obesity and heart disease, too, making the second potential major side effect of that innocent summer beverage equally as dangerous.
One silver lining is that cutting down on the serving size of lemonade and pairing it with a meal that contains digestion-slowing healthy fats, protein, and fiber, can help lower the glycemic load of your meal, keeping blood sugar levels from sharply spiking.
Keep your ticker ticking by avoiding these Worst Snack Foods for Your Heart, According to Science.
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Jeff Csatari
Jeff Csatari, a contributing writer for Eat This, Not That!, is responsible forediting Galvanized Media books and magazines and for advising journalismstudents through the Zinczenko New Media Center at Moravian University in Bethlehem, PA.Read more about Jeff
FAQs
The most common reactions are itching, burning, or swelling of the mouth and throat. Some people can have headaches or gastrointestinal distress. Lemon juice is high in the amino acid tyramine. If you are sensitive to tyramine, drinking lemon juice can trigger migraine headaches.
What does lemonade do for the body? ›
Lemonade boosts the immune system
Not only does it provide us with our daily source of Vitamin C, but the benefits of lemonade are also seen in its antioxidizing qualities. Lemons provide antioxidants, keeping us healthy and able to battle sickness. As a bonus, antioxidants also help keep our skin fresh!
What happens if you drink lemon water every day? ›
What happens if I drink lemon water every day? Drinking too much lemon water may lead to tooth erosion and heartburn over time, due to the acidic content of lemons. However, no side effects have been reported regarding drinking one cup of lemon water every day.
Does drinking lemon water have a major health impact that more people should be aware of? ›
The acid in lemons may be a problem for teeth. Lemons contain citric acid, and too much acid can wear away tooth enamel. If you regularly consume lemon water, consider drinking it with a straw. For some people, consuming an acidic beverage on an empty stomach first thing in the morning may lead to GI discomfort.
Can drinking too much lemonade hurt your stomach? ›
The amount of acid in lemons can weaken the boundary layer between the stomach and esophagus. This creates favorable conditions for the excess acid in the stomach to move up the esophagus and pharynx, causing uncomfortable burning symptoms.
Is too much lemonade bad for your kidneys? ›
Chronic Kidney Disease (CKD)/Transplant
Most people with CKD or kidney transplants do not have to limit citrus due to potassium. If your laboratory results show higher levels of potassium, a kidney dietitian may talk with you about how much to eat.
Who should not drink lemon water? ›
Research shows that consuming citrus fruits and juices (including lemon) increases the risk of developing gastroesophageal reflux disease (GERD).10 If you struggle with GERD, you may want to decrease your intake of acidic foods to see if that helps with your symptoms.
Is lemon water good for the kidneys? ›
Lemon water contains high amounts of citrate. According to the National Institute of Diabetes and Digestive and Kidney Diseases, research suggests that drinking lemon water may help prevent kidney stones. Not drinking enough water can increase the risk of kidney stones.
What happens if I drink lemon water before bed? ›
Hot lemon water may induce relaxation before bed, which could help with sleep. It can also help with general hydration. Lemon contains vitamin C, which is important for several bodily functions. Hot lemon water may provide other benefits, but there is a lack of evidence behind most health claims.
Is lemon water bad for your teeth? ›
Lemon juice, like many fruit juices, is acidic. This means when we drink it, it can cause enamel erosion on our teeth. In fact, the tart substance has a pH level of 2-3, putting it firmly in the realm of acidic drinks. Liquids with a pH level under four have been proven to negatively impact our oral health.
Drinking lemon water can help flush out toxins from the body, which may manifest as clearer, blemish-free skin. By eliminating harmful substances, you can support your skin's natural detoxification processes and promote a clearer complexion.
Does lemon water burn belly fat? ›
Lemon water can promote fullness, support hydration, boost metabolism and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make and can be used as a low-calorie replacement for higher-calorie beverages.
Is lemonade healthy yes or no? ›
Since lemonade is essentially lemon juice combined with water and some sugar, it is an easy way to get a healthy dose of lemon. Vitamin C, B6, and A are just a few of the many vitamins, minerals, and healthy compounds found in a single lemon.
Why does lemonade make my throat feel weird? ›
The acids in lemons, oranges, and tomatoes can irritate your throat and make your discomfort worse.
Can lemonade detox your body? ›
Share on Pinterest There is no scientific evidence that a lemon detox offers significant health benefits. There is no evidence to suggest that detox diets can remove toxins from the body or have any noticeable health benefits.
Is lemonade good for illness? ›
If you are being sick
It is important to try and keep your calorie and fluid intake up as much as possible. Choose drinks that contain calories rather than plain water. You could try:- Fizzy. drinks such as lemonade, Lucozade, Vimto, Lilt, Cola, bitter lemon, tonic water, ginger ale.
