Imagine having a glass of ice-cold lemonade when you leave work to slake your thirst. It is flavorful, light, and refreshing. But did you know that lemonade is good for you? Indeed, the secret is to consume it sparingly and avoid adding sugar.
Lemonade: Is It Healthy?
This popular summer food is rich in phytochemicals, flavonoids, and vitamin C, all boosting health and well-being. But the substances utilized determine their nutritional worth. Use sugar instead of stevia when making your lemonade, buy ready-made lemonade, or employ a lemonade mix.
The USDA states that one cup, or 7.6 ounces, of organic lemonade, has the following nutrients per serving:
- 120 caloric
- 31 grams of carbs
- 30 grams of sugars
Filtered water, organic lemons, organic lemon juice, organic apple juice, organic cane sugar, and natural flavoring were used to make the lemonade in this instance. A serving of powdered mix lemonade, or around one cup, has the following ingredients:
- calories in a serving of 37
- 9.4 g of carbohydrates
- 9.2 grams of sugar
The amount of sugar in a serving of this beverage might be more than 30 grams, depending on the components. The preservative sugar is often found in the highest concentration in store-bought types.
The American Heart Association (AHA) issues a cautionary note citing the four calories per gram of sugar. The calories will accumulate if you overindulge. According to AHA, women shouldn’t consume more than 25 grams of sugar per day.
Lemons are a great source of ascorbic acid, which is a form of vitamin C. 34 percent of the daily required intake of this vitamin is provided by a tiny lemon. Depending on the recipe, lemonade may give you all the vitamin C you need daily.
For your body to produce collagen and L-carnitine, this water-soluble vitamin is required, according to the National Institutes of Health. In addition to being an antioxidant, vitamin C also scavenges free radicals. It also has diuretic qualities and might aid in lowering fluid retention.
According to a review from December 2015 that appeared in Frontiers in Physiology, ascorbic acid supports the proper operation of the nervous system. It aids in maintaining homeostasis, the body’s capacity to regulate temperature, fluid balance, carbon dioxide levels, and other vital biological processes.
Is lemonade good for you? Nonetheless, manufactured lemonade does not include lemons. Apart from the additional sugar and empty calories, this beverage is frequently created using synthetic components without nutritional value, such as powdered lemonade mix and lemon juice concentrate. Your best option is to make your lemonade.
Yet, what occurs if you consume too much lemonade? Although this beverage is safe for most individuals, excessive consumption may have negative consequences.
Lemonade’s Unexpected Side Effects
It is doubtful that drinking lemonade can sometimes affect your health. Is lemonade good for you? The American Dental Association (ADA) warns that too much of it might eventually lead to tooth decay and exacerbate oral sores.
According to the same source, lemon juice has a higher acidity than apple juice, orange juice, soda, powdered fruit drinks, sports drinks, flavored tea, and powdered fruit beverages. As a result, it is more erosive and puts your teeth in danger. The teeth’s enamel can be harmed by drinking too much lemonade or lemon juice, resulting in decay, discoloration, soreness, and increased sensitivity. Acidic drinks can, in rare instances, result in abscesses and tooth loss.
The ADA advises minimizing the intake of sour candies, freshly squeezed lemonade, lemon juice, and orange juice. Also, it recommends using a straw and waiting an hour before cleaning your teeth after consuming acidic meals or beverages. The same holds for sports drinks and soft drinks.
Lemonade might exacerbate the symptoms of acid reflux or gastroesophageal reflux disease (GERD). The goal of GERD therapy is to lower stomach acidity.
Lemons, oranges, and grapefruit are just a few examples of citrus fruits that are quite acidic and can worsen heartburn. If you have GERD, the effects of carbonated beverages, garlic, onions, chocolate, coffee, tomato, fried meals, and spicy foods are comparable.
According to the Doctors Committee for Responsible Medicine, persons predisposed to migraines may also have headaches when eating citrus fruits. According to research from June 2012 that appeared in Food and Toxicity Research, 11% of migraine sufferers said that citrus fruits made their migraines worse. Just 7% of people said that coffee causes migraines.
Citrus fruits, coffee, red wine, and certain meals all have natural substances that block SULT1A enzymes, which may intensify migraines, the researchers note.
These negative consequences are unlikely to occur in a healthy individual who consumes lemons or drinks lemonade. But you should minimize citrus drinks if you frequently get headaches, GERD, or acid reflux.
Is lemonade good for you? If you adore lemonade, sip on it sparingly. Adherence to the ADA’s guidelines to maintain your teeth strong and healthy. To save calories, use fruit puree or stevia in place of sugar. If you’re not on a diet, you can flavor your lemonade with some raw honey. If you liked this post, we suggest you read our post on eating peach skin. You’ll find it quite interesting.