What are some healthy alternatives to soda. How can you reduce your soda intake. Which drinks provide hydration without added sugar. Why is soda harmful to health. What are the benefits of switching from soda to healthier beverages.

The Health Risks of Regular Soda Consumption

Despite a decline in soda consumption over the past decade, many Americans still drink soda daily. A study published in Obesity found that in 2013-2014, about 61% of children and 50% of adults reported consuming soda every day. While this represents a decrease from 2003-2004 levels, it still indicates widespread regular soda intake.

Regular soda consumption poses several health risks:

• Increased risk of heart disease, stroke, and colorectal cancer
• Higher all-cause mortality rates
• Greater likelihood of obesity
• Heightened sweet cravings and dulled sensitivity to sweet tastes
• Empty calories with no nutritional value

A standard 12 oz can of soda contains 36.8 grams of sugar – about 1.5 times the American Heart Association’s recommended daily limit for women. This excess sugar intake can have detrimental effects on health. One study found that replacing just one sugary drink per day with unsweetened coffee, tea, or water may reduce type 2 diabetes risk by up to 25%.

Why Diet Soda Isn’t a Healthy Alternative

Many people turn to diet soda as a seemingly healthier alternative, but research suggests it may not be much better than regular soda. While diet sodas don’t contain added sugars or calories, they come with their own set of concerns:

• A study found diet soda intake is directly related to increased abdominal obesity in adults over 65
• Artificial sweeteners may alter how the brain’s reward system processes sweetness
• Diet sodas may lead to increased cravings and compensatory overeating

Kelly Kennedy, RD, explains: “The belief is that with diet soda the body senses the sweet flavor and craves the calories that would normally go with that flavor. As a result, people end up making up for the missed calories in other foods that they eat throughout the day.”

The Importance of Choosing Healthier Beverages

Replacing soda with nutritious alternatives can have significant health benefits. However, it’s crucial to choose wisely. Swapping soda for high-sugar fruit juices or sweetened tea and coffee drinks may not lead to much improvement. Instead, opt for low-sugar options that offer nutritional value:

• Unsweetened iced coffee or tea
• Low-fat or unsweetened soy milk
• Infused water

These choices can help reduce sugar intake while providing beneficial antioxidants and nutrients like calcium. By making smart beverage choices, you can quench your thirst without compromising your health.

Infused Water: A Flavorful and Healthy Soda Alternative

One of the simplest and most refreshing alternatives to soda is infused water. This beverage option allows you to enjoy a variety of flavors without added sugars or artificial sweeteners. Here’s how to create your own infused water:

1. Choose your favorite fruits, vegetables, and herbs
2. Slice or chop the ingredients
3. Add them to a pitcher of ice-cold water
4. Let the flavors infuse for at least an hour
5. Enjoy your naturally flavored, refreshing drink

Popular infusion combinations include:

• Lemon and mint
• Cucumber and lime
• Watermelon and basil
• Orange and rosemary

For an extra touch of creativity, try making flavored ice cubes. Simply place chopped fruit in an ice cube tray, fill with water, and freeze. These colorful cubes will add both flavor and visual appeal to your drinks.

Unsweetened Tea: A Versatile and Antioxidant-Rich Option

Tea is an excellent alternative to soda, offering a wide range of flavors and potential health benefits. Unsweetened tea provides hydration without added sugars while delivering a dose of beneficial antioxidants. Consider these popular tea options:

• Green tea: Known for its high antioxidant content and potential metabolism-boosting properties
• Black tea: Offers a robust flavor and may support heart health
• Herbal teas: Caffeine-free options like chamomile, peppermint, or hibiscus provide unique flavors and various health benefits
• White tea: Delicate in flavor and rich in antioxidants
• Oolong tea: May aid in weight management and blood sugar control

Experiment with different tea varieties to find your favorites. You can enjoy them hot or iced, depending on your preference and the weather. If you’re used to sweetened beverages, try gradually reducing the amount of sweetener you add to your tea until you acquire a taste for the unsweetened version.

Sparkling Water: A Bubbly Soda Substitute

For those who crave the fizzy texture of soda, sparkling water can be an excellent alternative. This carbonated beverage provides the satisfying bubbles without the added sugars or artificial sweeteners found in soda. Here are some ways to enjoy sparkling water:

• Plain sparkling water with a squeeze of fresh lemon or lime
• Flavored sparkling water (ensure it’s free from added sugars or artificial sweeteners)
• Mix sparkling water with a splash of 100% fruit juice for a lightly sweetened drink
• Create a “mocktail” by combining sparkling water with muddled herbs and fruit

When choosing sparkling water, be sure to read labels carefully. Some brands may add artificial sweeteners or “natural flavors” that can include unwanted additives. Opt for varieties with simple ingredients lists, ideally just carbonated water and natural fruit essences.

Kombucha: A Probiotic-Rich Beverage Option

Kombucha, a fermented tea drink, has gained popularity as a healthier alternative to soda. This effervescent beverage offers a unique flavor profile and potential health benefits:

• Contains probiotics that may support gut health
• Provides antioxidants from its tea base
• Offers a fizzy texture similar to soda
• Available in various flavors to suit different preferences

When selecting kombucha, pay attention to sugar content, as some brands may add significant amounts of sugar during the flavoring process. Look for low-sugar options or consider diluting kombucha with sparkling water to reduce sugar intake while still enjoying its benefits.

It’s worth noting that kombucha contains trace amounts of alcohol due to the fermentation process. While the alcohol content is typically very low (usually less than 0.5%), individuals avoiding alcohol should be aware of this.

Fruit-Infused Sparkling Water: A Homemade Soda Alternative

Creating your own fruit-infused sparkling water allows you to enjoy a soda-like experience without the added sugars or artificial ingredients. This DIY approach gives you complete control over the flavors and ingredients. Here’s how to make your own fruit-infused sparkling water:

1. Start with plain sparkling water
2. Choose your favorite fruits, herbs, or cucumber slices
3. Muddle the fruits or herbs gently to release their flavors
4. Add the muddled ingredients to the sparkling water
5. Let the mixture sit for a few minutes to allow the flavors to infuse
6. Strain if desired, or leave the fruit pieces in for a more intense flavor

Some delicious combinations to try include:

• Strawberry and basil
• Raspberry and lime
• Peach and ginger
• Blueberry and lavender

This homemade alternative not only helps you avoid the pitfalls of commercial sodas but also allows you to experiment with unique flavor combinations tailored to your taste preferences.

Coconut Water: Nature’s Sports Drink

Coconut water has gained popularity as a natural alternative to both soda and sports drinks. This refreshing beverage offers several benefits:

• Naturally sweet taste without added sugars
• Rich in electrolytes, particularly potassium
• Low in calories compared to most sodas
• Contains small amounts of other nutrients like calcium and magnesium

Coconut water can be especially beneficial after exercise or in hot weather due to its electrolyte content. However, it’s important to choose pure coconut water without added sugars or flavors. Some brands may add extra ingredients that can negate the health benefits.

While coconut water is a healthier choice than soda, it still contains natural sugars and calories. As with any beverage, moderation is key. Consider diluting coconut water with plain water or using it as a base for smoothies to extend its use while reducing overall sugar intake.

Herbal Iced Teas: Caffeine-Free Flavor Variations

Herbal iced teas offer a wide array of flavors without the caffeine found in traditional teas. These beverages can be enjoyed throughout the day and even in the evening without disrupting sleep patterns. Some popular herbal tea options include:

• Hibiscus: Tart and refreshing, high in vitamin C
• Peppermint: Cooling and invigorating, may aid digestion
• Chamomile: Known for its calming properties
• Rooibos: Smooth and slightly sweet, rich in antioxidants
• Lemon balm: Citrusy flavor with potential stress-reducing effects

To make herbal iced tea:

1. Brew the tea according to package instructions, using hot water
2. Allow the tea to cool to room temperature
3. Refrigerate until chilled
4. Serve over ice, optionally garnished with fresh herbs or fruit slices

Experiment with blending different herbal teas to create unique flavor combinations. For example, mixing hibiscus with mint can result in a refreshing and complex-tasting iced tea. Remember, unsweetened herbal iced teas are virtually calorie-free, making them an excellent choice for those watching their calorie intake.

Vegetable Juices: Nutrient-Dense Soda Alternatives

While fruit juices can be high in natural sugars, vegetable juices offer a nutrient-dense alternative with typically lower sugar content. These beverages can provide a variety of vitamins, minerals, and antioxidants while helping you stay hydrated. Consider these vegetable juice options:

• Tomato juice: Rich in lycopene, potassium, and vitamin C
• Carrot juice: High in beta-carotene and vitamin A
• Beet juice: May help lower blood pressure and improve exercise performance
• Green juice blends: Often include ingredients like kale, spinach, and celery, providing a range of nutrients

When choosing vegetable juices, opt for varieties without added salt or sugar. Better yet, make your own at home using a juicer or high-powered blender. This allows you to control the ingredients and ensure maximum freshness.

Keep in mind that while vegetable juices are nutritious, they lack the fiber found in whole vegetables. It’s best to enjoy them as part of a balanced diet that includes plenty of whole fruits and vegetables.

Conclusion: Embracing Healthier Beverage Choices

Transitioning away from soda to healthier alternatives can significantly impact your overall health and well-being. By exploring the various options presented in this article, you can find satisfying and refreshing beverages that not only quench your thirst but also contribute positively to your health.

Remember these key points as you make the switch:

• Gradually reduce your soda intake to make the transition easier
• Experiment with different alternatives to find your favorites
• Be mindful of added sugars in commercial beverages
• Stay hydrated throughout the day with water as your primary beverage
• Consider the nutritional benefits of your chosen alternatives

By making conscious choices about what you drink, you can reduce your sugar intake, increase your nutrient consumption, and potentially improve various aspects of your health. The journey to healthier beverage choices may take time, but the long-term benefits are well worth the effort.

11 Refreshing Alternatives to Drink Instead of Soda

When you’re parched, toss the pop and reach for these healthier beverages instead.

By Adrienne Rayski and Lauren BedoskyMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: August 22, 2022

Medically Reviewed

Soda contains empty calories, which can contribute to weight gain.

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Americans’ obsession with soda is waning, but not everyone is sipping with their health in mind.

According to a study published in November 2017 in Obesity, about 61 percent of children and 50 percent of adults reported drinking soda daily in a 2013–2014 survey, compared with nearly 80 percent and 62 percent, respectively, in a 2003–2004 survey. Overall, 18,600 children ages 2 to 19 and 27,652 adults 20 years old and older were surveyed over the total time period.

Drinking soda can be a detriment to human health. According to a study published in September 2019 in JAMA Internal Medicine, drinking soda is associated with a higher risk of heart disease, stroke, colorectal cancer, and all causes of death.

It’s also linked to obesity, notes a review published in August 2017 in QJM, the journal of the Association of Physicians of Great Britain and Ireland. Findings from a review of three small studies and published in the journal Appetite suggested that drinking soda can trigger sweet cravings by dulling your sensitivity to sweet tastes, sparking a vicious cycle of eating foods and drinks with added sugar.

“Soda has no nutrients of value, and therefore, there is no nutritional benefit to having it,” says Kelly Kennedy, RD, staff nutritionist for Everyday Health. According to the U.S. Department of Agriculture (USDA), one can of soda contains 36.8 grams (g) of sugar. “That’s about 1 ½ times more than the American Heart Association recommends a woman have in an entire day,” Kennedy notes.

All of that added sugar intake has damaging effects. A past study found that swapping out just one sugary drink a day for unsweetened coffee, tea, or water may reduce the risk of type 2 diabetes by as much as 25 percent.

Diet soda fiends aren’t off the hook either. “While diet soda does not contain added sugar or empty calories, as regular soda does, there is some evidence to suggest that it isn’t much better — if at all — than regular soda,” Kennedy says. A past study found that diet soda intake is directly related to abdominal obesity in adults over age 65. The increase in waist circumference among diet soda drinkers was 3 times the amount that it was in nondrinkers.

Earlier research suggested that the artificial sweeteners in diet soda may change how the brain’s reward system processes sweetness.

“While you’re not getting the same amount of calories or sugar from a diet soda that you would from a regular one, the belief is that with diet soda the body senses the sweet flavor and craves the calories that would normally go with that flavor,” notes Kennedy. “As a result, people end up making up for the missed calories in other foods that they eat throughout the day.”

Drinking Soda Goes Along With Other Unhealthy Behaviors

In Kennedy’s opinion, other unhealthy lifestyle factors “often go along with frequent soda consumption, which compounds soda’s effect on health,” she says. “Oftentimes, when someone is regularly having a soda, they’re not making the best food choices either.”

So what are some better choices? There are plenty of other refreshing beverages, with nutritional value, that you can drink instead of soda. It’s still important, though, to consider what’s in your soda substitutes. Replacing soda with high-sugar fruit juices or processed tea and coffee drinks, which often contain added sugar, isn’t much better for your health.

But swapping out soda for drinks that are low in sugar, such as unsweetened iced coffee or tea, can reduce your sugar intake while adding beneficial antioxidants to your diet, notes earlier research. Low-fat or unsweetened soy milk, Kennedy adds, is also a better option, providing vitamins and nutrients, such as calcium, per the University of California in San Francisco.

What to Drink Instead of Soda

Need some inspiration? Get started with these healthier, low-calorie thirst quenchers that are sure to still satisfy your taste buds.

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Infuse Your Water With Delicious Flavor

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Flavored waters are everywhere these days, but many contain sugar or artificial sweeteners. A healthier choice is natural flavoring: Just add slices of your favorite fruits, veggies, and herbs — try lemons, oranges, watermelon, cucumber, mint, or limes — to a pitcher of ice-cold water for a refreshing and flavorful drink. Another great option is to put chopped-up fruit in an ice cube tray, add water, and freeze. Place these colorful fruit cubes in your beverage for instant flavor and color!

7 Foods With More Sugar Than You Think

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Go Natural With Green Tea, Hot or Iced

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A past review of green tea research revealed that it may help reduce the risk of several types of cancer, heart disease, obesity, liver disease, and type 2 diabetes. In addition to this, the USDA notes that green tea is calorie-free (if you have it without milk or sugar) and naturally high in antioxidants, according to the aforementioned review. Green tea is available in many varieties. Drink it hot or iced.

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Take Your Water Sparkling for That Bubbly Feeling

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Plain, old-fashioned h3O is the healthiest substitute for soda, “but sometimes, people have a tough time making the switch directly from drinking soda to water,” Kennedy says. One way to smooth this transition: Sip on plain seltzer. You’ll get the hydration of water with the feel of carbonation from soda, Kennedy says, and, in moderation, there are no downsides in terms of health.

You may have noticed that other types of seltzers are popping up — from probiotic and prebiotic sparkling waters to adaptogenic sparkling water and even CBD water.

“In my opinion, there simply isn’t enough science to recommend the use of these products,” Kennedy says. “I wouldn’t necessarily discourage them, but the actual health benefits may not be worth the price tag of these premium sparkling waters.”

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Add Juice to Seltzer and You’ve Got ‘Jeltzer’

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There’s no need to purchase sugary sodas or pricey, so-called vitamin-enhanced waters — which also pack calories — when instead you can mix 100 percent no-sugar-added juice with seltzer. A thick, tart juice, such as pomegranate or grape, makes for a great “jeltzer” base, in addition to supplying potential health benefits. Mix 1 part juice with 3 parts seltzer to create this light and bubbly concoction.

Pomegranate juice and grape juice are sources of antioxidants that may help protect your brain and blood vessels. A small, earlier study found that pomegranate juice helped improve older adults’ mild memory problems. That said, Pom Wonderful, the maker of a popular pomegranate juice, funded one of the study author’s educational grants, which may have indirectly affected the study results. Also, this study included only 32 people and lasted four weeks long, so more research is needed.

Grape juice, meanwhile, may help protect the heart, according to a past article. Scientists don’t know the type of grape and the specific dose of grape juice that offers cardiovascular benefits, but authors of the current study noted that the perks of flavonoids — disease-fighting compounds found in plants including grapes — could be seen in just ½ to 1 cup of Concord grape juice.

Regardless of the juice you drink, you don’t want to go overboard with this beverage. After all, whole fruit trumps juice when it comes to health benefits. “It’s a common misconception that juice is good for you because it’s made from fruit,” notes Kennedy. While it does have nutritional benefits that soda lacks, it can also be high in added sugar and calories. According to research published in May 2020 in the Journal of the American Heart Association, that added sugar can spell trouble for your health. After collecting self-reported data from more than 106,000 women over two decades, researchers found that those who consumed fruit juices with added sugars, rather than 100 percent fruit juice, every day had a 40 percent greater risk of cardiovascular disease. Plus, fruit juice lacks the filling fiber that fruit offers, notes the Harvard T.H. Chan School of Public Health.

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Fake a Lemon-Lime Soda to Satisfy Your Citrus Fix

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Can’t give up your favorite citrus-flavored soda? Indulge in an occasional treat with a healthier version made with lemon or lime and a small amount of sweetener. Start with a glass of sparkling or seltzer water and add a few slices of lemon or lime (or both) and a dash of stevia-based sweetener, which is calorie-free and low in carbohydrates. A small, short-term study suggests drinking beverages sweetened with 1 g of stevia doesn’t increase appetite, though more rigorous research is needed.

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Red Wine May Be Fine When Consumed in Moderation

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If your drink of choice is a spirit mixed with cola, you may be better off ordering a glass of wine, specifically the red variety. “Drinking red wine has been associated with some potential health benefits, such as improved heart health and decreased risk of certain types of cancer,” Kennedy says. There is also research investigating resveratrol, an antioxidant compound in red wine, and the protective effect it may have against cancer.

“However, it’s important to keep in mind that these health benefits are associated with moderate drinking habits only,” Kennedy says. “If you do not currently drink alcohol, it’s important that you not start in an attempt to gain these potential benefits. ”

Research published in the August 2018 issue of The Lancet reveals that alcohol use is a leading risk factor for death and disability globally (it was the seventh leading risk factor for death in 2016). Study authors also warn that alcohol is a leading risk factor for global disease and causes significant health loss.

If you do enjoy the occasional glass of red wine, watch your consumption. MedlinePlus recommends that women limit alcohol consumption to one drink (4 ounces of wine) per day and men to two drinks per day.

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Juice Fresh Vegetables, No Chopping Needed

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Vegetable juice offers a quick, low-calorie way to get many of the benefits of veggies, without fiber. It also contains much less natural sugar than fruit juices, according to chapter eight of Culinary Nutrition. For example, per the USDA, 1 cup of orange juice contains roughly 24 grams (g) of sugar, while 1 cup of tomato juice contains 6 g of sugar. But vegetable juice can be high in sodium — 1 cup of tomato juice has 629 milligrams (mg) of sodium, which is roughly 27 percent of your daily value — so opt for a low-sodium version whenever possible.

Better yet, make your own fresh juice easily at home with a juicer. Simply add your favorite veggies, and even a few slices of fruit if you want to sweeten your drink, to the juicer — no chopping required! If you prefer a little kick, add some black pepper and a drop of hot sauce.

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If You Can’t Do Dairy, Consider Soy Milk

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One cup of nonfat milk provides 322 mg of calcium, or nearly 25 percent of your daily value, and 2.7 micrograms of vitamin D, roughly 13.5 percent of your daily value, according to the USDA. But for those who are lactose intolerant or who don’t consume dairy, soy milk can be a good protein-packed, plant-based alternative, available in a variety of flavors, including almond and vanilla. While the data on soy’s health benefits have been mixed, intake of soy protein may lower LDL (“bad”) cholesterol, as well as blood pressure, according to a past review.

Look for low-fat, unsweetened soy beverages to reduce calories. Also, pick soy milk that has been fortified with nutrients, such as calcium and vitamin D, especially if you’re drinking it as a substitute for milk.

Other plant-based milks — such as almond, coconut, rice, or oat — are also potential dairy alternatives. But keep in mind that soy is the most nutritionally comparable substitute for dairy milk in terms of protein, Kennedy says.

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If You Need Caffeine, Have a Cup of Coffee

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A wealth of research suggests that drinking coffee in moderation can be a healthy part of your diet. “Unsweetened coffee, either black or with a small amount of nonfat or low-fat milk, or plant-based milk like almond or soy would be the healthiest option,” says Kennedy. Coffee drinkers may have a lower risk of heart disease, prostate cancer, endometrial cancer, and death from any cause, according to a review published in 2017 in BMJ.

And — as if you didn’t already know — coffee’s caffeine can help with mental alertness and physical performance. A study published in 2017 in the European Journal of Applied Physiology found that seven men who consumed caffeine increased their time to exhaustion during a cycling test by 12 percent and reduced their perception of fatigue. The key to reaping these benefits from caffeine is not to overdo it. Too much caffeine can leave you jittery and anxious, so dietitians generally recommend that you drink no more than a couple of cups a day (depending on the way it’s prepared).

“It’s generally considered safe to have up to 400 milligrams of caffeine each day,” says Kennedy. “Certain types of brewing will have different amounts of caffeine.” And some people are more sensitive to caffeine than others. Pregnant women and those trying to become pregnant may want to avoid it, though research on this is mixed. Coffee consumption is also associated with an increased risk of fracture in women, so if you’re a woman with a high risk of fracture, you may want to steer clear of coffee, according to a review published in 2017 in BMJ. Yet authors say more research is needed.

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Sip on Kombucha, a Fermented Tea

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Kombucha, which is fermented tea, is another great way to satisfy your craving for carbonation while slashing your added-sugar intake. Plus, kombucha offers many potential health benefits, thanks in part to the fermentation process, which produces gut-friendly bacteria known as probiotics, according to a paper in the February 2019 issue of Annals of Epidemiology. “More studies are needed on the health benefits of kombucha, but it is a good source of probiotics and could help to improve gut health,” Kennedy says. The fermentation process gives kombucha a mildly acidic flavor, not unlike apple cider, according to a past review.

“One thing to keep in mind is that a small amount of alcohol is produced by the fermentation process,” Kennedy says. You may want to avoid kombucha if you’re sensitive to the effects of alcohol or if you’re pregnant or nursing.

People who are fighting off a serious illness, going through chemotherapy, or taking immune-suppressing drugs may also want to avoid kombucha, as the probiotics can cause harmful side effects, warns the National Center for Complementary and Integrative Health.

But if you’re good to go, you can brew your own kombucha at home, or find it in the refrigerated aisle of the natural food section at the grocery store.

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Refresh With a Glass of Coconut Water

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Unsweetened coconut water is a natural source of vitamins and minerals, and has the added benefit of being low in sugar (only 12 g per cup), according to estimates from the USDA. Plus, coconut water contains electrolytes (minerals that help maintain fluid balance), such as potassium, magnesium, and sodium, which are often depleted during long or strenuous exercise, according to the Cleveland Clinic. The hospital adds that coconut water also contains less sodium than sports drinks. A very small study on 10 men found that coconut water was just as effective as a sports drink for rehydrating after a 90-minute run while causing less nausea and stomach upset.

But don’t confuse coconut water with coconut milk. Typically, coconut water is used to hydrate, while coconut milk is used in cooking. Coconut water comes directly from the coconut fruit itself and is roughly 94 percent water. Meanwhile, coconut milk is made by grating the meaty coconut flesh and is only 50 percent water — the rest is mainly fat and protein, according to a study.

Top 12 Healthy Diet Soda Alternatives – FUL

Key points

• Soda consumption is harmful to your health and can cause a wide range of different dangerous diseases, including obesity, type 2 diabetes, heart disease, and stroke.
• Both diet soda and regular soda change our brain’s reward system and the way it perceives different signals, meaning the more we drink soda, the more we crave sugary foods. This often causes people to consume way more calories than they intended, which results in obesity.
• Healthy diet soda alternatives include sparkling water, flavoured waters, and sparkling flavoured waters, such as sparkling spirulina drinks by FUL®. You can also try coffee, tea, kombucha, vegetable juices, and homemade lemon-lime soda.

It’s not a secret that drinking soda does more harm than good for your body. Countless studies have found a link between soda consumption and increased risk of many diseases, including obesity, heart disease, diabetes, colorectal cancer, and stroke. 

Is Diet Soda Bad For You? 

Many studies conducted on this subject have concluded that diet soda isn’t better than regular pop. Regular consumption of both soda and diet soda changes our sensitivity to sweet foods and alters dopamine responses in the brain, which then triggers sweet cravings. Essentially, when you choose diet soda over regular pop in an attempt to avoid consuming extra calories, you make your brain want to eat even more sweet and sugary foods. This can easily cause you to exceed your daily calorie intake limit. This is why diet soda is commonly associated with abdominal obesity. So why not choose healthier alternatives that will not hurt your health but instead bring nutritional benefits?

Scientific research also suggests that people who consume diet pop tend to have other unhealthy behaviours. Plus, people addicted to diet beverages often end up developing other dependencies or making poor choices in life. But even if you simply kick diet soda out of your diet, you can still significantly help your health. However, it’s important to ensure that you choose healthy soda substitutes and don’t replace it with other sugary drinks. Keep on reading and discover the best soda alternatives that will satisfy your cravings but also be beneficial for your health.

Best Diet Pop Alternatives

FUL® Sparkling Spirulina Drinks 

FUL® sparkling spirulina drinks are the best option if you are looking for a healthy and delicious soda alternative. Many people switch from soda to carbonated flavoured waters but forget to check whether these drinks contain sugar or artificial sweeteners. FUL® sparkling spirulina drinks are low-calorie soft drinks that offer all of the spirulina’s health benefits without any of its unpleasant taste.

Spirulina is a superfood known for its rich nutritional profile. This algae is a great source of vital vitamins B1, B2, B3, and minerals such as potassium, copper, iron, magnesium, and manganese. It’s also a sustainable plant protein and, at the same time, one of the best sources of antioxidants you can add to your diet. In addition, it helps to normalize blood lipid levels, sugar levels, and blood pressure, which usually spike because of soda consumption. 

Flavoured Waters 

Flavoured waters are among the most popular drinks nowadays, but not all of them are healthy. If you’re looking for a healthy soda alternative, opt for flavoured waters with no added sugar or sweeteners. The best option is to add natural flavouring to plain water yourself. Good choices of flavourings include citrus fruits such as lemons, oranges, or limes. You can also try flavouring your water with watermelon, cucumber, and mint. Alternatively, try chopping up the fruits, putting them in an ice cube tray, pouring some water into the tray, and freezing it. Adding these cubes to your regular water will help give the beverage instant flavour and colour.

Sparkling Water

Of course, one of the healthiest soda alternatives is plain water. However, it’s not that easy to switch directly from drinking soda to water, which is why you can try sipping on seltzer whenever you get a craving for pop. This way, you’ll be hydrated without consuming any unnecessary sugar or chemicals, and you will satisfy your craving for a carbonated drink. 

Mix Juice and Seltzer

If drinking only carbonated water isn’t working for you, you can try mixing it with 100% juice with no added sugars. Mixing one part of juice with three parts of selzer will give your drink a sweet taste and boost its nutritional profile. Some great healthy and tasty options include pomegranate and grape juices, but you can mix whatever juices you like. 

Both pomegranates and grapes are good sources of antioxidants, and scientific studies have found that nutrients contained in these fruits can potentially help protect the brain and blood vessels. However, it’s essential to consume these juices in moderation since they are high in natural sugar and calories.

Coffee 

Numerous studies have found that coffee isn’t only a healthy soda alternative, but moderate coffee consumption can also bring a lot of health benefits. Scientific research has shown that consuming coffee in moderation can decrease the risk of many lethal diseases, including heart disease, endometrial cancer, and prostate cancer.

Opt for unsweetened black coffee for maximum health benefits. But if you don’t like drinking black coffee, you can mix the beverage with a little nonfat or low-fat milk. Soda contains caffeine, which explains why people might get addicted to it. Drinking coffee instead of soda is a much healthier option that will give you a caffeine boost without harming your health. 

Green Tea

Green tea is also at the top of the list of best soda alternatives. This natural antioxidant beverage contains no calories. It has also been studied for its many health benefits, including its ability to lower the risk of some types of cancer, obesity, heart disease, type 2 diabetes, and liver disease. If you like your beverages to be at least a little sweet, you can add a few drops of honey to your tea. Green tea also contains caffeine, so it’s great for those who don’t like coffee.

Kombucha

Kombucha is a fermented black tea made with a live culture of bacteria, also known as scoby. Kombucha is another great beverage option you can drink every day instead of a sugary carbonated drink. Because of the fermentation process used in its preparation, kombucha is quite beneficial, and it contains lots of gut-friendly probiotic bacteria. This means that kombucha can potentially help improve your gut health. 

However, keep in mind that the fermentation process also results in a small amount of alcohol production, so be careful with kombucha if you are sensitive to alcohol or can’t consume it.

Make a Lemon-Lime Soda

Homemade lemon-lime soda is a healthy alternative to regular soda. Just mix the juice of a lemon, lime, or both with seltzer and add a few drops of a stevia-based sweetener. This healthy sweetener is low in carbohydrates and calorie-free, but it will give your drink a slightly sweet taste. 

Vegetable Juice 

Vegetable juice is a healthy drink that can give you a great nutritional boost. It’s low in calories and high in vital vitamins and minerals. However, vegetable juice doesn’t contain any fibre, so you shouldn’t use it to replace all vegetables in your diet. It contains less sugar than fruit juice, which makes it a healthier option. However, it can be high in sodium, so it’s best to choose low-sodium juices. 

You can also make your own vegetable juice at home by simply slicing your favourite vegetable and putting them in the juicer. If you want to add a touch of sweetness to your juice, you can mix some fruits in it as well. On the other hand, if you prefer a little spice, add some black pepper, paprika, or hot sauce to the beverage.

Wine 

If you enjoy drinking soda with spirits, consider swapping it out for a glass of wine, especially the red variety. Red wine has been proven to have antioxidative properties and may even improve heart health as well as lower the risk of certain types of cancer. 

It’s important to understand that these health benefits can be achieved only with moderate wine consumption, and if you don’t consume alcohol, to begin with, it’s better not to start drinking wine only for its benefits. If, however, you do drink a glass of wine occasionally, follow the recommended dosage, which is one drink per day (120 ml or 4 fl.oz.). 

Milk

Some people love milk, some people hate it, blaming the beverage for causing acne and other health problems. But while milk is not a necessary part of an adult diet, this beverage is still packed with essential vitamins and minerals, including calcium. Plus, there’s no scientific evidence that milk is harmful to human health. Unless, of course, you’re suffering from lactose intolerance. But even then, you can opt for lactose-free milk varieties. 

Soy Milk

Soy milk is a great source of calcium and vitamin D, and it’s a great plant-based alternative for those who don’t consume dairy. Soy milk comes in a variety of flavours, and this drink offers some great health benefits, such as helping control blood pressure and lowering LDL cholesterol. Opt for low-fat and unsweetened soy milk that has been fortified with calcium and vitamin D.

Nut milk

Nut milk has become especially popular in the last few years due to its terrific nutrient profile and taste. Many people are now swearing off regular milk and switching to almond, cashew, and other types of nut milk. Some people even opt to make this beverage themselves instead of buying it at a grocery store.

Coconut Water 

Coconut water is packed with vital minerals and nutrients, and it’s also low in sugar. Additionally, coconut water contains electrolytes that help to maintain the fluid and salt balance in our bodies. Scientific research has also shown that coconut water is just as effective as sports drinks at helping rehydrate the body after exercise. It also causes less stress for the stomach. 

Coconut water is not the same as coconut milk, though. Coconut water can be consumed directly to hydrate the body, while coconut milk is typically used as a substitute for dairy when cooking. Coconut water contains almost 94% water and comes directly from the coconut, while coconut milk is produced by grating and processing coconut flesh.

How To Quit Drinking Soda?

When removing soda from your diet, you have two options: slowly cut back on this drink or switch to a better alternative. The first approach will help you to minimize your fizzy drink cravings while reducing the amount of soda you drink every day. Of course, the second method is more enjoyable if you find a drink you like such as FUL® Sparkling Spirulina drinks.

FAQ

What can I replace soda with?

Healthy soda alternatives to regular and diet soda include sparkling water, FUL® sparkling spirulina drinks, coffee, tea, kombucha, coconut water, and homemade lemon soda.

What is a healthier alternative to soda?

There are many healthier options to have instead of soda. This includes unsweetened coffee and tea, carbonated water, soy milk, vegetable and fruit juices.

What is the healthiest soft drink?

Sparkling spirulina drinks by FUL® are low-calorie soft drinks with a rich nutritional profile. They are filled with many vital nutrients and minerals as well as powerful antioxidants found in spirulina.

Is one soda a day okay?

One soda a day may seem harmless, but in fact, no amount of soda is healthy. Drinking even one can a day can lead you to develop many diseases, including obesity, type 2 diabetes, heart and liver disease, and tooth decay.

How to replace soda / 5 drinks that are not harmful to health – an article from the “Food and weight” section on Food.ru

Nutritionists have long been talking about the dangers of sweet soda: it has too much sugar, it is high in calories and can provoke a number of serious diseases, from diabetes to cancer. It is difficult to refuse such soda or completely eliminate it from the diet. But if you find a useful replacement, the process will be less painful. Here is an alternative that experts offer.

There are about seven teaspoons of sugar in a small can of soda. A healthy adult can eat only six teaspoons per day. It has been scientifically proven that drinking soda increases the risk of type 2 diabetes by 26%, and the likelihood of heart problems increases by 40%. The large-scale study of almost 38,000 people also showed that the more sugary drinks people drink, the greater their risk of premature death from cardiovascular disease and even cancer.

Diet soda is also not a good substitute for regular soda.

“There are artificial sweeteners in diet drinks that can actually slow down metabolism and negatively impact the gut microbiome,” says Mark Hyman, MD, PhD.

That’s why it’s important to find a healthy alternative to soda.

1. Coffee

Without cream and sugar, coffee is an excellent substitute for sweet soda. But everything is good in moderation: adults can drink about four to five cups a day. Nutritionist Tori Armul claims that coffee reduces the risk of cancer, depression, type 2 diabetes and heart problems. Moreover, coffee improves concentration and increases efficiency.

Why coffee can and should be drunk every day, we wrote here. And here we talked about how else you can use coffee in the kitchen.

2. Water with fruit

It is best not to buy fruit water in the store, but to prepare it yourself by adding lemon or lime wedges, mint or basil to a bottle of water.

“It’s important to stay hydrated throughout the day, but many people don’t like drinking plain water. Add oranges, kiwi, a few slices of cucumber, berries to it, ”says Armul.

3. Iced tea

Unsweetened iced tea is a refreshing and healthy alternative to soda.

“In addition, black and green tea contain caffeine, a natural source of energy. Just don’t turn iced tea into a drink with tons of sugar. If the tea isn’t sweet enough for you, add some stevia or other artificial sweetener, Armul advises.

By the way, here we talked about how to make your own iced tea.

4. Hot tea

Don’t like cold tea? Choose hot. There are many types – including green, mint, chamomile. Armul believes that tea is no less useful than coffee, and also has a calming effect.

“It also improves digestion and strengthens the immune system,” says the nutritionist.

Find the recipe for sea buckthorn tea here, ginger tea here, and mint tea here.

5. Kombucha

Fermented tea is a favorite drink of those who care about health. Kombucha is rich in probiotics that are beneficial for the intestines, improve digestion and strengthen the immune system. But before buying a drink, you should definitely study the composition – kombucha should not contain sugar.

What can be done?

Train yourself to drink pure water. It is important. Buy a handy bottle or a beautiful glass with a lid and fill it with water throughout the day, even if you are very busy at work. The habit of drinking plain water is very healthy and will help you to give up soda and other overly sweet drinks.

More about healthy drinks on Food.ru:

• Hot drinks based on berries and herbs: with cranberries, citruses, ginger and other products

• 9 summer drinks made from seasonal fruits and herbs: ideas for a hot day and a cozy evening

• Why drinking herbal tea: benefits, harms and cooking hacks . | Articles

  Today, more and more people think about their health and begin to lead a healthy lifestyle. One of the key elements of a healthy lifestyle is a healthy diet. However, not all foods we eat are good for our body. In this article, we will look at the top 10 foods to eliminate from your diet for a healthy diet.

  1. Refined sugar

  Refined sugar is one of the most common foods in our daily diet. However, it contains many empty calories that do not provide any benefit to our body. Instead of refined sugar, it is better to use natural sweets, such as honey or fruits.

  2. White bread

  White bread is high in fast-digesting carbohydrates that can cause blood sugar spikes. Instead of white bread, it is better to eat whole grain bread, which contains more beneficial micronutrients and keeps you feeling full longer.

  3. Fast food

  Fast food contains large amounts of fat, salt and sugar, as well as many preservatives and dyes. Regular consumption of fast food can lead to various diseases, including obesity, diabetes, cardiovascular disease, etc. It is better to replace fast food with homemade food from fresh products.

  4. Carbonated drinks

  Carbonated drinks contain high amounts of sugar and colorings which can be harmful to health. Instead of carbonated drinks, it is better to drink water, freshly squeezed juices or non-carbonated drinks.

  5. Canned food

  Canned foods contain a lot of salt and preservatives that can harm our body. It is better to replace canned foods with fresh fruits and vegetables.

  6. Margarine

  Margarine is high in trans fats, which can increase blood cholesterol levels and lead to heart disease. It is better to replace margarine with natural butter or cream.

  7. Semi-finished products

  Semi-finished products contain many preservatives, dyes and other harmful additives. In addition, they are often high in fat and salt. It is better to replace processed foods with fresh products and cook homemade food yourself.

  8. Sweet and fatty desserts

  Sweet and fatty desserts are high in empty calories, which can lead to obesity and other diseases. It is better to consume natural sweets such as fruits, berries and nuts.

  9. Alcohol

  Alcohol is high in calories and can lead to obesity and other diseases such as cirrhosis and cancer. It is better to limit alcohol consumption or eliminate it from the diet altogether.

  10. Fast carbohydrates

  Fast carbohydrates such as sugar, sweets, white bread and flour products can lead to spikes in blood sugar levels and do not contribute to long-term satiety. It is better to consume slow carbohydrates such as vegetables, fruits and whole grains.

  So, we looked at the top 10 foods that need to be excluded from the diet for a healthy diet. Replacing these foods with healthier alternatives will help maintain a healthy lifestyle and reduce the risk of various diseases.