We all know that consistently consuming refined sugar isn’t good for you. Eating lots of sugar is linked to higher calorie intake and weight gain, plus numerous other health issues such as diabetes and heart disease.

We also know that too much sugar can raise blood triglycerides (bad fats), lower the good HDL cholesterol and boost inflammation in the body. According to the American Heart Association, we should try to limit added sugars to about 5 teaspoons (20 grams) per day for women and 9 teaspoons (36 grams) for men.

But have you ever thought about how much sugar is contained in summer beverages like smoothies, iced teas, iced coffees, milkshakes, and sodas? A can of regular pop has 8 teaspoons worth of sugar – the same amount of sugar contained in 7 Oreo cookies. Here are some other examples of high sugar drinks that we should avoid or drink in moderation.

Tim Horton’s Iced Capp Supreme Hazlenut with Cream (Large, 18 ounce)

Tim Horton’s Iced Capp has 576 calories and 72 grams of sugar. A better choice would be Tim Horton’s large Iced Coffee with milk (20 grams of sugar, or 5 teaspoons).

Starbucks Tazo Green Tea Crème Frappuccino with Whip (Grande, 16 ounce)

A Starbuck’s Frappuccino has 88 grams of sugar – that’s 20 teaspoons! A better choice would be the smallest size (12 ounce) of Frapuccino with non-fat milk and no whip cream (47 grams of sugar).

Arizona Lemon Iced Tea (591 ml)

This iced tea drink has 62 grams of sugar. A better choice would be an unsweetened iced tea.

To minimize the amount of sugar you consume this summer, read the nutrition labels and make healthier choices (like we did above) more often. Just remember that women should have no more than 20 grams of added sugar a day, and men should have no more than 36 grams.