Minuman Kekinian Less Sugar Tetap Bisa Bikin Gemuk Ini Wanti-wanti Dokter Gizi

The growing popularity of modern beverage chains—ranging from artisanal milk tea shops and boba franchises to specialty coffee houses—has fundamentally altered the dietary landscape of urban populations. As consumers become increasingly health-conscious, the demand for "less sugar" or "low-sugar" options has surged, prompting major retail chains to incorporate these choices into their standard menus. However, clinical nutritionists are now issuing strong warnings that these modifications may be creating a false sense of security, leading to the consumption of high-calorie beverages that inadvertently sabotage weight loss efforts.

During a recent health awareness session held on September 10, 2026, Dr. Igus Ulfa Yaze, a specialist in clinical nutrition, addressed the common misconception that selecting a "less sugar" option renders a beverage diet-friendly. According to Dr. Yaze, the prevailing trend of opting for reduced sweetness is largely a superficial adjustment that fails to address the underlying caloric density of the drink’s primary components.

The Anatomy of a Modern Beverage

To understand why "less sugar" does not equate to "low calorie," one must examine the composition of typical commercial drinks. While a customer may request a 25% or 50% reduction in added liquid sugar or syrup, the base of the beverage often remains unchanged.

Modern drinks are frequently constructed using a combination of high-fat creamers, condensed milk, and processed toppings. Creamers, in particular, are often derived from vegetable oils or high-fat dairy solids, which are calorically dense. When combined with the high carbohydrate content of boba pearls—which are essentially cooked tapioca starch—the caloric load of a single cup can easily rival that of a full meal. Dr. Yaze emphasized that boba pearls are essentially "drinking pure carbohydrates," which cause rapid spikes in blood glucose levels, potentially leading to insulin resistance and fat storage if consumed regularly.

The 20 Percent Analogy: A Misleading Safety Net

Dr. Yaze utilized a financial analogy to illustrate the nutritional reality of these beverage choices. Comparing the "less sugar" option to a retail discount, she noted that if a drink contains a significant amount of calories from fat and starch, reducing the added sugar by 20% is mathematically negligible. The remaining 80% of the caloric density—derived from the creamers, milk bases, and toppings—remains entirely intact.

This phenomenon creates a "health halo" effect, a psychological bias where consumers perceive a product as healthy based on one specific attribute, such as a "less sugar" label, while ignoring the overall nutritional profile. This perception often leads to increased frequency of consumption; individuals who might have previously felt guilty drinking a full-sugar boba once a week may now feel entitled to drink a "less sugar" version daily, believing it to be a harmless habit. Over time, this cumulative caloric intake significantly exceeds the user’s metabolic requirements, leading to unintended weight gain and metabolic health complications.

The Broader Context of Sugar Consumption

The global health community has long identified added sugars as a primary driver of the obesity epidemic. According to data from the World Health Organization (WHO), the intake of free sugars should ideally be less than 10% of total energy intake, with further reductions to below 5% providing additional health benefits. In many urban environments, a single large-sized modern beverage can contain well over the recommended daily limit of added sugar.

While the "less sugar" movement is a positive step toward reducing overall sugar intake, it is not a standalone solution for weight management. Nutritional experts point out that the focus on sugar alone ignores the role of ultra-processed ingredients in modern diets. Many of the flavor enhancers, emulsifiers, and stabilizers used in these beverages contribute to caloric intake without providing the satiety that comes from whole foods.

Chronology of the Trend

• Early 2010s: The rise of international boba and milk tea franchises begins, introducing a new culture of "customizable" beverages where sweetness levels become a standard menu feature.
• 2018-2020: Growing public awareness regarding the risks of excessive sugar intake leads to the widespread adoption of "less sugar" as a marketing tool by large beverage chains.
• 2022: Health agencies begin to highlight the correlation between high-calorie liquid consumption and the rise of non-communicable diseases (NCDs) in younger demographics.
• September 2026: Clinical experts, including Dr. Yaze, reinforce the need for public education regarding the hidden calories in "less sugar" beverages, urging consumers to look beyond the sugar content and scrutinize the entire ingredient list.

Implications for Public Health

The trend toward calorie-dense beverages has significant implications for public health. Studies have consistently shown that liquid calories are less satiating than solid food, meaning they do not trigger the same physiological "fullness" signals. This results in "over-drinking," where consumers ingest hundreds of extra calories without feeling satisfied, which in turn leads to compensatory eating later in the day.

For individuals striving to maintain a caloric deficit for weight loss, these beverages act as "stealth calories." The psychological impact of the "less sugar" label is perhaps the most dangerous element, as it prevents individuals from accurately tracking their energy balance. When a diet plan fails, the cause is often found in these hidden, regular additions to the daily routine.

Expert Recommendations for Healthier Alternatives

To mitigate the risks associated with high-calorie beverages, Dr. Yaze suggests a more rigorous approach to selecting drinks at commercial outlets. Her recommendations focus on stripping away the non-essential, calorically dense components:

1. Eliminate Toppings: The removal of boba pearls, jelly, or cheese foam is the single most effective way to reduce the caloric load of a drink. These toppings are often processed and contain empty calories.
2. Swap the Base: Replace heavy creamers or condensed milk with unsweetened plant-based milks or low-fat dairy. Even better, opt for beverages that do not require a creamy base, such as pure tea or black coffee.
3. Utilize Zero-Calorie Sweeteners: For those who require sweetness, natural non-caloric options like stevia are preferable to traditional liquid sugar or syrups.
4. Prioritize Purity: The gold standard for beverage consumption remains plain water, unsweetened tea, or black coffee (Americano). These options provide hydration and, in the case of coffee and tea, potential antioxidant benefits without the metabolic burden of sugar and saturated fats.

Conclusion: A Call for Transparency

As the industry continues to evolve, there is a growing call for better nutritional transparency. While many chains have started listing calorie counts on menus, the information is often displayed in small print or buried within mobile applications. For the average consumer, making an informed choice requires not just reading the sugar content, but understanding the total caloric impact of the beverage.

The message from clinical nutritionists is clear: the path to healthy weight management requires vigilance. "Less sugar" is a step in the right direction, but it is not a free pass. By treating these modern beverages as an occasional indulgence rather than a daily staple—and by consciously opting for simpler, less processed versions—consumers can better align their beverage habits with their broader health and wellness goals. The responsibility lies with the consumer to look past the marketing labels and recognize that true nutritional value is found in the ingredient list, not in the reduction of a single, albeit significant, component.