With summer around the corner, everyone’s looking for quick ways to shed those extra kilos. While we often focus on food, it’s important not to overlook the impact of what we drink. Beverages like sugary soft drinks, juices and cocktails can sneak in extra kilojoules, making weight management difficult.
Unlike solid food, liquid calories don’t make us feel full, meaning we often consume far more kilojoules than we realise from what we drink.
Let’s take a closer look at the kilojoule and calorie counts of some popular drinks and why switching to healthier options can help keep your waistline in check.
Here’s how some of our favourite drinks stack up (per serving):
Apple juice (250ml): 489kJ / 117 calories
Orange juice (250ml): 468kJ / 112 calories
Beer (350ml): 430kJ / 103 calories
Cappuccino (light) made with skim milk, no sugar (250ml): 309kJ / 74 calories
Café Latte (light)made with skim milk, no sugar (250ml): 280kJ / 67 calories
Milkshake (250ml): 1 279kJ / 306 calories
Energy drink (250ml): 451kJ / 108 calories
Carbonated/fizzy drink (250ml): 380kJ / 91 calories
Fruit punch (250ml): 476kJ / 114 calories
Cranberry juice cocktail: (250ml): 572kJ / 137 calories
Margarita (250ml): 2 261kJ / 541 calories *recipe dependent
Champagne (100ml): 363kJ / 87 calories
Red wine (250ml): 836kJ / 200 calories
White wine (250ml): 815kJ / 195 calories
Fruit smoothie (250ml): 677kJ / 162 calories *recipe dependent
Black coffee (250ml): 8kJ / 2 calories
In contrast to most of these beverages, homegrown Rooibos contains no calories.
Marthane Swart, spokesperson for the SA Rooibos Council says the tisane is an excellent choice for anyone looking to cut calories without sacrificing flavour. “Not only does it have zero calories, but it’s also packed with health benefits that make it ideal for people of all ages.
“Considering that the average person consumes several cups or glasses of many of the above drinks each day without realising the toll they’re taking on their calorie intake, even just two or three sugary drinks a day can contribute significantly to weight gain.
“On average, adults should aim to consume around 8 700kJ (approximately 2 300 calories) per day. If you drink two standard 330ml soft drinks and one cappuccino made with full cream milk in a day, that’s nearly 440 calories or 22% of your daily recommended intake. This doesn’t even include the calories from meals and snacks.
“Sipping on Rooibos offers a flavourful alternative that helps you avoid all those unnecessary kilojoules,” says Swart.
While cutting calories is important, Rooibos offers much more than a low-energy option.
Research has shown that it is rich in antioxidants like aspalathin, which helps combat oxidative stress and inflammation. There is also evidence suggesting that Rooibos supports heart health by reducing blood pressure and cholesterol levels, whilst also assisting in regulating blood glucose – making it a valuable ally for managing and preventing cardiovascular disease and diabetes.
In a world where many are seeking natural health solutions, Rooibos provides a scientifically backed way to improve overall well-being.
A key factor to remember as the temperature rises is hydration. Beverages with caffeine – like coffee and energy drinks – can have a diuretic effect, leading to dehydration. Rooibos, on the other hand, is naturally caffeine-free and hydrating.
“Whether you’re lounging by the pool or hiking in the mountains, Rooibos is an excellent choice to keep you hydrated without the added sugars or caffeine that can leave you feeling sluggish,” Swart adds.
As we get closer to summer, there’s no better time to reassess our daily drinking habits. By replacing high-calorie drinks with herbal tisanes like Rooibos, you can easily reduce your kilojoule intake and enjoy the added health benefits.
Here are some tips to help you get the most out of your Rooibos this summer:
Brew a large pitcher of iced Rooibos with a splash of lemon or mint for a refreshing, sugar-free summer drink.
Use Rooibos as a base for your smoothies instead of high-calorie juices or milk.
Substitute your morning cappuccino with Rooibos for a delicious, guilt-free start to the day.
So, the next time you reach for a drink, think about how it fits into your health and fitness goals. With Rooibos, you can stay hydrated, refreshed and ready to embrace summer with confidence.