Drinking Calories Debated

The research by the Purdue scientists, which The International Journal of Obesity published in November, concludes that "Dietary compensation for beverages is weaker than for solid food forms of comparable nutrient content. Thus, they pose a greater risk for promoting positive energy balance."

So you sure won't catch me drinking any calories, except an occasional ounce of single-malt Scotch whisky (about 60 calories). Of course, I only drink it for my health.

That's also the reason why I add a little "Santa Cruz Organic Lemon Juice" to my sparkling water, which I have been drinking -- instead of the Scotch -- as I write this.  Lemon and other acidic foods are a proven way to help those of us with diabetes to control our blood glucose. While I used to add a little non-caloric sweetener to this drink, I don't like the fact that they raise our level of circulating insulin. And I now actually prefer the tartness of unsweetened lemon.

Drinking a high-fiber beverage can actually increase satiety, according to a study that the American Journal of Clinical Nutrition published in December. Researchers from the University at Buffalo's department of exercise and nutrition sciences found that "Consumption of a postingestion, calcium-gelled fiber beverage twice daily reduced energy intake in overweight and obese women."

Other high-fiber drinks may well work just as well. "I am finding for myself that a beverage that contains viscous fiber and protein significantly raises satiety," my favorite Certified Diabetes Educator tells me. Her choice of fiber is glucomannan, which like other soluble fibers, including psyllium and guar, also reduce cholesterol.

"The glucomannan is so hydrophilic that when mixed with liquids, it quickly turns into a soft solid," she says. "So technically it is no longer a beverage. I spoon it onto my vegetables. Based on all the research we've read, that combo has to be high in satiety, and it sure does seem to decrease my caloric intake."

Fiber and lemon juice have of course few if any calories. So if we have to drink -- and we do -- they can help us control our diabetes and our weight even better than pure water. They are certainly a lot better for us than any beverage sweetened with high-fructose corn syrup.