When most people think about improving their health or reaching their body goals, their focus tends to shift immediately to food.
They start opting for salads over burgers, cutting back on carbs, and meticulously tracking calories.
While making dietary changes is crucial, there’s one aspect many tend to overlook: beverages can have just as much impact as the food you eat.
It’s common knowledge that fizzy drinks aren’t the healthiest choice, but many people underestimate how much they can interfere with their goals. A single can of soda contains around 150 calories, almost entirely from sugar.
You might think, “What’s the harm in just one soda?” But if you’re drinking one or two sodas a day, those calories pile up quickly. Drinking two cans a day adds up to an extra 2,100 calories a week — equivalent to consuming an entire day’s worth of food!
What makes sugary drinks even more problematic is that they don’t satisfy hunger like food does. You can easily consume 200-300 calories in liquid form without realizing it, and still feel hungry afterward, making it easy to consume excess calories and gain weight over time.
We took a closer look at the kilojoule and calorie counts of some popular drinks and explored why switching to healthier options, like Rooibos tea, can help keep your diet 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 stark contrast to most of these beverages, homegrown Rooibos tea contains no calories at all,
Marthane Swart, the spokesperson for the SA Rooibos Council, explained why Rooibos is an ideal choice for people looking to cut down on their calorie intake 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,” said Swart.
Swart pointed out that people often underestimate the impact of what they drink.
“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,” she said.
Healthy low-calorie or no-calorie liquids that can keep you on track with your health journey:
Water: Hydrating and essential with zero calories.
Sparkling water: A fizzy, calorie-free alternative to sodas.
Herbal teas: Naturally calorie-free and available in many flavours.
Green tea: Low in calories, packed with antioxidants, and boosts metabolism.
“On average, adults should aim to consume around 8 700kJ (about 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,” Swart added.
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.
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.
