High-calorie drinks in Nigeria

Discussions about weight gain or loss are incomplete without calories. Calories are the energy stored in proteins, fats, and carbohydrates. The higher the calorie content of your food, the more energy it gives your body. Excess energy (calories) is stored in the body as triglycerides (a type of fat) throughout the body, including the abdomen, hips, and thighs. 

The drinks you take also contribute to your sugar and calorie quota. This is why we compiled a list of high-calorie drinks in Nigeria to help you know their sugar and energy content. 

5 high-calorie drinks in Nigeria

The ideal calories you should consume per day depends on your age, lifestyle, sex, and body size. For instance, the body’s metabolism slows down because muscle mass declines with age. Therefore, the older you get, the more likely the body accumulates fat. 

But in general, the recommended calorie intake per day is 2,000 calories for women and 2,500 calories for men, according to the National Health Service, UK. Similarly, beverages (including water) shouldn’t exceed 10% of your daily calorie count, with water taking at least more than half of your fluid intake. 

1. Soft drinks

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This is the amount of sugar you drink per day.

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Dr. Chinonso Egemba (Aproko Doctor) explains the sugar content of popular drinks in Nigeria

Soft drinks, also called soda, are non-alcoholic carbonated beverages. They contain high amounts of sweeteners, flavors, and preservatives. Soft drinks also contain a significant portion of sugar, making them a high-sugar beverage. 

For instance, a 33cl can of Coca-Cola contains 39g (or ~10 cubes) of sugar and 140 calories, while a 60cl bottle of Coca-Cola contains 65g (or 16 cubes) of sugar and 240 calories. 

                                                                                      Source: Coca-Cola

At 240 calories, a 20-ounce Coca-Cola bottle contains more than the recommended 10% calorie value for non-alcoholic beverages. 

2. Energy drinks 

Energy drinks contain legal stimulants that increase alertness, attention, and energy. Besides water, sugar is the main ingredient in energy drinks. For instance, a 12-ounce energy drink contains 41g (or 11 cubes) of sugar. On average, energy drinks give 110–110 calories of energy. 

In addition to sugar, energy drinks also contain large portions of caffeine, additives, stimulants (e.g., taurine and L-carnitine), and sugar. 

3. Fruit juices

Fruits are good sources of essential nutrients. But fruit juices—processed fruits with sugar and preservatives—usually contain more sugar and calories than whole fruits. For instance, 1 cup (249g) of orange juice contains 22g (or 6 cubes) of sugar and gives you 117 calories. 

Because of its high sugar content, the American Academy of Pediatrics recommends that adults take less than 8oz of fruit juice per day. Children below 3 years old should take no more than 4oz, while children aged 4–6 should consume no more than 6oz of fruit juice. 

4. Alcoholic beverages

Alcoholic drinks (e.g., beer, wine, and spirits) are common sights at social gatherings in Nigeria. They contain 5-40% pure alcohol. Beer (5%) contains the lowest volume, while spirits and liquor (e.g., gin, rum, and vodka) have the highest percentage of alcohol. 

Beer, the most consumed alcohol in Nigeria, is usually sold in 330ml, 450, and 600ml bottles. On average, a 335ml can of alcohol contains 172 calories, which is equivalent to eating two chocolate digestive biscuits. 

Distilled alcohols like gin, rum, vodka, and whiskey contain fewer calories. For instance, 45 ml of gin, whiskey, rum, and vodka contain 97–116 calories. 

5. Milkshakes

A milkshake is a mix of milk, ice cream, flavors, and syrup. It may also contain fruits and cookies. Unlike other high-sugar drinks, the calorie content depends on the type of milk and the volume of flavors or syrups. 

On average, milkshakes contain 300–800 calories. For instance, a regular 15oz vanilla milkshake provided 570 calories, according to Malia Frey, a US-based weight loss expert. That figure jumps to 1,180 calories when you double the ounce and swap vanilla flavor for strawberries. 

However, adding low-fat or non-dairy milk and sugar-free syrups is likely to reduce the calorie content of milkshakes. 

Which low-calorie drink should I take after workouts? 

Dehydration is the natural consequence of hitting the gym. This is why you need a healthy post-workout diet to restore the energy and fluid you’ve lost. Water can help in this sense, but there are other low-calorie drinks you should consider for hydration. 

1. Coconut water 

Coconut water is made up of 94% water and a little fat. At 60 calories per 240 ml, it supplies a negligible amount of energy while supplying electrolytes (magnesium and potassium) that rehydrate the body. Because it’s a good source of magnesium, it reduces blood sugar levels and increases insulin sensitivity in type 2 diabetics.

Coconut water is also easy to prepare. All you need to do is extract water from young coconuts, which are available on Pricepally. 

2. Zobo drink (hibiscus tea)

Zobo, or sour tea, isn’t your average post-work drink; it’s packed with minerals and vitamins and sufficient quantities of water. It’s also rich in heart-friendly antioxidants and phytochemicals that promote weight loss. 

To keep the calorie count at bay, keep sugar and sweeteners out of your zobo ingredients. Instead, replace them with honey and slices of fruits (e.g., lemon, lime, watermelon, or pineapple). 

3. Green tea

Green tea is made from the leaves of Camellia sinensis. Aside from restoring the fluid your body needs, it also contains polyphenols that reduce inflammation. 

It also gives you energy. Besides containing small doses of caffeine, it contains L-theanine (an amino acid) that stimulates alertness and vibrancy. Its antioxidants also reduce the risk of breast, prostate, and colorectal cancers.

Frequently Asked Questions about high-calorie drinks in Nigeria

Does Amstel Malt contain sugar?  

Malt is a beverage that’s brewed from barley and water. Its label suggests it contains “low sugar.” But it allegedly contains at least 10 cubes of sugar, following a private laboratory test conducted in 2018. 

What non-carbonated drinks can I take?

Non-carbonated drinks you can take are: 

1. Flavored water. If the taste of water bores you, add flavors to it. You can make flavored water by adding lime, lemon, cucumber, or oranges to the water. 
2. Fruit smoothies: Mix different fresh fruits for your delight. If weight loss is your goal, mix fruits with low-calorie and glycemic index (GI) without adding sugar. 
3. Vegetable juice: Like fruits, vegetables are healthier when fresh. Freshly prepared vegetable juice allows you to mix vegetables to improve your overall health. Carrots, cabbage, and spinach are some of the best vegetables you can juice. 

How many sachets of water should I drink per day? 

Your water intake depends on your health status, age, temperature of the season, and diet. Generally, health experts recommend 3L (or 7 sachets of water) for men, and 2.7L (or 5 sachets of water) for women.