In order to get a quick meal into their busy daily schedules, more and more teens are looking to drink their meals and take it on the go. But could they be missing out on critical nutrition? To give parents a better understanding, Bridgette Bienias, RD, at the Avera Heart Hospital, takes a closer look at some of the more popular beverage options that teens are consuming.
Are energy drinks safe for teens to drink?
“Teens definitely tend to be drinking more energy drinks. They are trying to get some empty calories through them, but there’s not really a whole lot of nutritional value, especially to a teen. Their brains are still developing so that excessive caffeine found in energy drinks is very hindering to their developmental growth,” said Bienias.
Key Health Concerns:
- Sleep disruption: Caffeine, especially in the afternoon, hinders quality sleep, leading to daytime fatigue.
- Anxiety and jitters: It's a stimulant that can increase anxiety, nervousness, and even trigger panic attacks in some teens.
- Heart issues: High doses can raise heart rate and blood pressure, problematic for those with underlying conditions.
- Dependence: Teens can become dependent, experiencing headaches, fatigue and irritability if they stop.
- Hidden sugars: Sodas, energy drinks and even some coffees are loaded with sugar, contributing to weight gain and tooth decay.
“Energy drinks just tend to have a lot of negative effects to them and there's really no place for any sort of energy drink, even high caffeine drinks,” said Bienias.
Sam Schimelpfenig, MD, FAAP, a pediatrician with Avera, said any stimulant, including caffeine will amplify things teens are already experiencing.
"If you're prone to anxiety, you can expect anxiety is just going to blow up. Same with nicotine, same with vaping. If kids are on other stimulants, we can expect amplification of problems that might already be under the surface."
Do "dirty sodas" provide any nutritional value?
“Dirty sodas definitely are higher in those added sugars. Sodas in general are super high for sugars, but then adding creamer and different syrups adds a lot of saturated fats and a whole lot of empty calories, as well. So teens, in that aspect, aren't really getting any great nutritional benefits from them. They definitely increase the risk of dental barriers, too. So you need to really try to be mindful of oral health and also nutritional health as well,” said Bienias.
Sugar free options or diet sodas don’t make them much healthier. Many dietitians and nutrition experts encourage parents and teens to see a dirty soda for what it is, a sweet treat and not a healthy nutrition option.
Are protein shakes or smoothies a viable meal replacement?
“There still is a bit of concern when it comes to protein supplements, or making your own smoothies at home and adding a bunch of different components to it, because we simply want to get those nutrients from the foods first. The more that we emphasize good protein sources like eggs in the morning or eating fruits and vegetables on their own, rather than adding them into these shakes and putting a whole lot of other empty calories in there, because it's not really beneficial. We definitely would just prefer to try and get it from the foods we eat. Yes, protein drinks or smoothies can have their place in the diet, but we want to keep them as a supplement to the foods. We don't want it to replace the foods,” said Bienias.
When it comes to beverage choice, water is still best.
“The best way to stay hydrated is simply water. The more we can just have plain water, maybe doing like ice water, sometimes having it colder can be more appealing to some. Even doing sparkling waters and adding a little bit of 100% fruit juice to get some flavor, that can be a way to add that carbonation, but also have a little bit of taste to it as well. Or even doing fruit infused drinks too. Adding fruit into water, whether that be berries, mint, or even cucumber, that could be a way to add a little bit of taste to it. That way you're not adding all those added sugars or empty calories that other beverages contain. So when it comes to beverages overall, yes, there can be room for protein drinks or things like that, but the biggest takeaway is that we just want to stick to water as much as possible. Remember to get our nutrients through foods rather than getting those empty calories, added sugars and components that aren't beneficial like caffeine from beverages,” said Bienias.
Advice for parents is to be aware of your teens’ dietary habits and make sure if you do have concerns to approach it in a way that creates a conversation around it rather than restrictions.
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Your teen's provider is also a great resource for questions about nutrition and wellness.
