Health experts estimate that 63 percent of adults in the United States drink sugar-sweetened beverages at least once a day.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299148ac61-e9c6-4254-a65f-a50921ae96a8 Despite the popularity of fizzy soft drinks — the leading source of added sugar in the American diet — too much of the sweet stuff can lead to a number of health problems, including weight gain, obesity , type 2 diabetes, and heart disease.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c79cfee6-fcb0-47b9-b092-6f477748aedc “A cold soda with carbonation is refreshing, but sugar-sweetened soda can be unhealthy if consumed in excess due to its high calorie and sugar content,” says Milton Stokes, PhD, MPH, RD, a Connecticut-based consulting dietitian. A single can of soda contains more than 36 grams (g) of sugar,e60dc2a1-f33c-4a05-9b50-8e3e8e597629a913f837-9a35-432f-9add-704fd0973d6d which can be more than what’s generally recommended for an entire day.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f580dab9-107f-4374-983e-72eeac14d593 To help kick a soda habit, here are 10 other refreshing and healthier beverages that give you flavor and fun without the sugar overload. Soda contains empty calories, which can contribute to weight gain.
Fruit, Veggie, or Herb Infused Water For people who dislike or are bored with the taste of plain water, adding a pop of flavor can make it a far more appealing swap for a can of soda. Plus, its main ingredient is calorie-free and provides superior hydration to a cola drink. “Water is the most essential nutrient, and flavored water is a fantastic beverage choice,” says Dr. Stokes. “It’s flavorful, hydrating, low to no calories, and often visually appealing. It also helps regulate body temperature, transport nutrients, and support digestion.” If you’re buying infused water, choose options with little to no added sugar. You can also DIY your own: Add slices of your favorite fruits, veggies, and herbs to a pitcher of ice-cold water and let it steep for a few hours before drinking it. Another option is to freeze chopped fruit in an ice tray and add them to water later. Fruit, Veggie, or Herb Infused Water
Iced or Hot Green Tea Green tea may be one of the healthiest soda swaps you can make. It has no sugar unless you add some, only a trace amount of calories, and you can buy it with caffeine or without. It’s refreshing hot or cold, and unlike soft drinks, it contains antioxidants that lower your risk of inflammation.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d749ecef-2bd4-4cb0-a195-5fc0e928fa1f Beyond its anti-inflammatory benefits, it can also reduce body weight and slow down aging.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d4e3296c-3ac4-4122-bdc3-963f77cc17d6 Brewing it at home ensures it won’t contain added sugar unless you add it yourself. If the flavor of green tea isn’t appealing, black tea is another healthy option. Iced or Hot Green Tea
Plain Fizzy Water Still water isn’t always a satisfying substitute for soda, since it lacks carbonation. But a can of seltzer, sparkling water, or club soda adds some dazzle. Some research suggests carbonated water can also help with digestion and can increase the feeling of fullness.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299707054c-e2cb-45d6-bd38-497d76d98158 For those trying to lose weight or who are avoiding sugar for other health reasons, not all plain bubbly drinks are the same. Tonic water, which contains quinine, a plant compound that gives it a bitter flavor, has 124 calories and over 32 g of sugar in a 12 ounce (oz) can.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a267a8ac-e4da-432d-8971-6d75c3184163 Plain Fizzy Water
Seltzer With a Splash of Juice This may be the most customizable soda alternative since you can make it easily with a wide variety of fruity options. Stokes says splashing juice into carbonated water adds flavor without too many calories. If you’re trying to keep sugar to a minimum, the juice portion of your beverage needs to be considerably less than the water. But that ratio will reduce the nutritional benefits. If you add an ounce of orange juice to a glass of water, you’ll get just 15.5 milligrams (mg) of vitamin C, rather than the 124 mg found in an 8 oz glass of juice.e60dc2a1-f33c-4a05-9b50-8e3e8e59762940669326-7763-438f-92f9-54b0af2827aae60dc2a1-f33c-4a05-9b50-8e3e8e5976290f52ee84-f114-4ada-9461-730557ce319e Seltzer With a Splash of Juice
Homemade Lemon Lime Soda Can’t give up your favorite citrus-flavored sugary soda? Try making a healthier version instead. 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. If you dislike the flavor of stevia or it makes you feel bloated, nauseated, or dizzy, skip that particular artificial sweetener and try monk fruit or sucralose instead.e60dc2a1-f33c-4a05-9b50-8e3e8e59762953c59cda-a95f-4965-9d8c-fcf65627def6 Homemade Lemon Lime Soda
Veggie Juice There’s too much natural sugar in fruit juice to make it a smart soda swap, but vegetable juice provides a wide array of flavors and nutrients just like fruit does. But it’s lower in natural sugar and calories than fruit. Just make sure the veggies you choose don’t contain too much sugar. Lower-sugar veggies are typically the nonstarchy types like celery, tomato, carrot, and zucchini.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294da81336-d4a5-4829-ba65-fa541f98d0a3 You can buy bottled veggie juice in stories, but you can also make it fresh at home with a juicer. Simply add your favorite veggies to the juicer — no chopping required. If you prefer a little kick, add some black pepper and a drop of hot sauce. Veggie Juice
Oat Milk It may not seem like an obvious swap for soda, but oat milk is a dairy-free beverage that’s favored by many, including vegans and those with lactose intolerance. Made with primarily oats and water, it typically has more protein and fiber than almond or rice milk.e60dc2a1-f33c-4a05-9b50-8e3e8e59762968dc08f4-e77d-49de-bb0a-62458d21b4df “A plant-based milk might be a good choice post-workout to help with hydration and recovery, especially if you’ve lost electrolytes ,” says Stokes. Angel Planells, RDN , a spokesperson for the Academy of Nutrition & Dietetics, says to be wary of flavored plant-based milks. “Watch for added sugars,” he says. “Some flavored plant milks can rival soda in sugar content.” Oat Milk
Iced Coffee If it’s the caffeine that you crave from soda as much as the fizz, then this may be your new go-to healthier beverage. Research suggests that drinking coffee in moderation can potentially benefit conditions including stroke , dementia, depression , heart disease, and metabolic disease .e60dc2a1-f33c-4a05-9b50-8e3e8e59762967f273fa-a6d9-4ee0-b7fc-d53a378ff02a “Just keep an eye on the add-ins,” says Stokes. “Sugar and flavored syrups contribute calories, unless you choose sugar-free versions.” If you don’t drink caffeinated beverages later in the day, no worries. Research shows that decaffeinated coffee contains the same healthy antioxidant activity as its fully-leaded counterpart.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f0684519-47d1-41a1-95e3-0b0eb280de33 Iced Coffee
Kombucha Kombucha , which is fermented tea, is another great way to satisfy your craving for carbonation while slashing your added-sugar intake. It also may offer other potential health benefits , including better gut health and a faster metabolism. More studies are needed on the health effects of this tangy beverage, but there’s little question it’s a better bet than sugary soda.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b73e4a68-5563-44a9-ae13-2355892eeccc Kombucha contains a small amount of alcohol, so you may want to avoid it if you’re sensitive to the effects of alcohol or if you’re pregnant or nursing. People who have a serious illness or who take immune-suppressing drugs may also want to avoid kombucha, as the probiotics could cause harmful side effects, including infections and antibiotic resistance.e60dc2a1-f33c-4a05-9b50-8e3e8e59762987b1b0df-6759-48e6-9c09-c056550f91ec 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. Kombucha
Coconut Water A natural source of vitamins and minerals, unsweetened coconut water also has the added benefit of having only 12 g of sugar per cup.e60dc2a1-f33c-4a05-9b50-8e3e8e59762988ab2202-0972-46d7-a1d9-b03342a8db08 Plus, coconut water contains electrolytes such as potassium, magnesium, and sodium, which are often lost during strenuous activity.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b22da3ee-f0ef-4ad2-b070-8520f0ad02b6 “Go for no added sugar and drink in moderation,” says Planells. Even though it has [less] sugar and fewer calories than soda, those numbers still add up. But don’t confuse coconut water with coconut milk. Typically, coconut water is used to hydrate, while coconut milk is used in cooking.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c63a425f-bcf0-4f5d-ae15-2edfc860c44f Coconut Water
How Replacing Soda Can Boost Your Health Sugar-sweetened beverages don’t have many tallies in the good-health column. They’re primarily empty calories with no nutritional value, and can lead to a variety of serious health issues:e60dc2a1-f33c-4a05-9b50-8e3e8e59762986d8c7f5-8277-4322-b085-87ba3c6fc8a0 Weight gain and obesity Type 2 diabetes Heart disease Kidney diseases Tooth decay and cavities Gout, a form of arthritis Luckily, you don’t even need to give up the sugary soda habit entirely to start to see your health improve. One study found that replacing just one sugary drink a day can lower the risk of death from cardiovascular disease by 24 percent.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292b699b16-d04e-4edd-9e98-110e3eb73df7 If you’re considering switching to diet soda instead of one of these healthier alternatives to cut back on added sugar, there are a few things to keep in mind. “Diet sodas do eliminate added sugars and reduce potential calories, which can be a helpful transition for those trying to cut back,” says Planells. “However, they’re not without controversy.” Some research suggests that artificial sweeteners may affect gut health or increase cravings for sweet foods in some individuals.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299faa26a1-d0cb-4be3-a8d3-f6de50f471de Others report bloating or headaches from certain sweeteners.e60dc2a1-f33c-4a05-9b50-8e3e8e59762987f822ea-d991-438e-b376-13541d051c85 Artificially sweetened beverages are also linked to obesity, diabetes, and metabolic problems, but both Stokes and Planells say occasional or sporadic diet soda consumption is still better than drinking full-sugar soda every day.
The Takeaway The majority of Americans consume sugary sodas at least once a day, but they are linked to many serious health issues, including obesity, diabetes, and heart disease. Replacing even one sugary soda with another beverage can lower your risk of early death from cardiovascular disease. Drinks such as plain or flavored water, seltzer, homemade sodas, coffee, tea, and kombucha can all hydrate in a healthier way. Occasional diet soda consumption is healthier than drinking options with a lot of added sugar, but some studies show that artificially sweetened beverages are linked to a host of health problems, too.
Resources We Trust Cleveland Clinic: Why It’s Time to Start Replacing Your Daily SodaMayo Clinic: I Drink Diet Soda Every Day. Can This Be Harmful?American Heart Association: Rethink Your Drink: How to Reduce Sugary DrinksScience Daily: Soda Consumption Increases Overall Stroke RiskCleveland Clinic: Are Prebiotic Sodas Good for You?
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