People talk a lot about the importance of a healthy breakfast, and there’s a lot of waist-slimming dinner recipes out there. But how often do you think about what you’re eating—or drinking—for lunch? This is often a quick meal that you may not put much consideration into as you navigate your busy day, but it certainly still has a significant impact on your health. In fact, there’s one lunch habit that could set you up for high levels of inflammation and fatigue over time.
According to Johannah Katz, RD, a Registered Dietitian specializing in preventive care, weight management, and performance nutrition, “One of the most common lunch habits that can contribute to inflammation and afternoon fatigue is drinking sugar-sweetened beverages with lunch.” That means it may be time to kick that sweet tea to the curb. Find all of her expert insight below.
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Skip the sugary beverages at lunch
It's common to want a beverage to sip on with your lunch. Who doesn't love a sandwich, a bag of chips, and a crisp can of soda to go with it? Unfortunately, according to Katz, drinking sugar-sweetened beverages regularly is a recipe for inflammation. "This does not just mean soda. It can also include sweet tea, lemonade, energy drinks, sports drinks, and sweet coffee drinks that people may not think of as 'sugary beverages' (those fancy coffee shop drinks that taste delicious often come with a tradeoff)," she reminds us.
It's important to recognize a sugary beverage for what it is, as she notes that "sugar can still show up in drinks people may not mentally categorize as drinking sugar, like sweetened coffees, sweet teas, lemonades, energy drinks, sports drinks, and some 'functional' or wellness-coded beverages." Yikes!
That means you're not in the clear just because you skip the cola: "The lunch habit may not be a can of soda anymore, but it may instead be the large sweetened iced coffee, refresher, lemonade, or energy drink they pair with lunch."
The problem is the fact that sweetened beverages back in a whole lot of sugar without any nutritional value, skimping on fiber, protein, and, ultimately, satiety. Kats explains that this "can contribute to blood sugar swings and leave some people feeling tired or craving more sugar later in the day." That blood sugar roller coaster can lead to fatigue on a regular basis.
So how does that play into inflammation and health risks? She breaks it down: "Higher intakes of added sugars and sugar-sweetened beverages have been linked with poorer cardiometabolic health, and research has connected sugar-sweetened beverage intake with inflammatory markers such as C-reactive protein."
All in all, while you don't need to cut out sugar altogether, you shouldn't indulge too regularly. As Katz puts it, "That does not mean someone can never enjoy a sweet drink, but if it is a daily lunch habit, it may be worth looking at."
Instead, when you want something refreshing alongside your meal, she recommends reaching for sparkling water, unsweetened iced tea, or unsweetened coffee. As far as your food goes, remember to prioritize protein, fiber, and healthy fats. "For example, a salmon or tuna salad bowl with greens, beans, avocado or extra-virgin olive oil, and a high-fiber carbohydrate would be much more supportive for stable energy and inflammation than a low-protein lunch paired with a sugary drink." Perfect!
