Leena Watts
Soda is a popular beverage, with half of all Americans drinking it daily. However, its high sugar content is linked to adverse health effects, including weight gain, type 2 diabetes, and cardiovascular issues. While diet soda is also an option, it has been linked to abdominal obesity and may affect brain chemistry and gut health. Fortunately, there are healthier alternatives to choose from. From sparkling water with natural fruit juice to unsweetened iced tea, these substitutes can help reduce sugar intake and provide beneficial antioxidants. Coconut water, kombucha, and unsweetened coffee are also recommended by experts as healthier options.
| Characteristics | Values |
|---|---|
| No added sugar | Spindrift, Waterloo, Polar Seltzer, Mayawell prebiotic sodas, Culture Pop Sodas, Humm Probiotic Soda, Sparkling water, Mineral water, Iced tea, Unsweetened coffee, Coconut water, Kombucha |
| Low sugar | Hint sparkling water, Iced tea, Flavored sparkling water, Iced coffee, Tea, Kombucha |
| Natural flavoring | Lemon, Lime + mint, Pink lemonade, Mint, Oranges, Watermelon, Cucumber, Strawberries, Raspberries |
| Vitamins and nutrients | Low-fat or unsweetened soy milk (calcium), Coconut water (potassium, magnesium, sodium) |
| Probiotics | Culture Pop Sodas, Humm Probiotic Soda, Kombucha |
| Antioxidants | Tea, Kombucha |
| Caffeine | Coffee, Iced coffee, Tea, Caffeinated sparkling water |
| Calorie-free | Mineral water, Sparkling water |
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Sparkling water with natural flavouring
If you're looking for a drink with bubbles that won't give you the negative health effects of diet pop, sparkling water with natural flavouring is a great option. Sparkling water is typically sourced from a natural spring and will often contain naturally occurring minerals like sodium, calcium, and magnesium. Carbonation may occur naturally, or manufacturers may add it.
Some sparkling water brands use natural flavouring derived from fruit, such as Spindrift, which contains real fruit juice and has flavours like raspberry lime, cucumber, and pineapple. Waterloo is another brand that uses natural flavouring derived from fruit. Their drinks are said to have bright, pronounced, and delicious flavours.
However, it's important to note that the term "natural flavour" can include a category called "Flavourings with Modifying Properties" (FMPs), which have sensory-enhancing effects. For example, La Croix has been criticised for including linalool, which some consider to have drug-like effects.
To avoid unexpected additives, you can make your own flavoured sparkling water by adding slices of your favourite fruits, veggies, and herbs to plain sparkling water. Try lemons, oranges, watermelon, cucumber, mint, or limes for a refreshing and healthy drink.
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Probiotic sodas
There are several brands that offer probiotic sodas, including Olipop, which offers a wide range of flavours, from fruity options like Orange Squeeze to soda dupes like Root Beer and Vintage Cola. Olipop's Root Beer has been described as wonderfully spiced with flavours like sweet birch, vanilla bean, and burdock root. Another popular brand is Culture Pop, which offers fruity flavours like Strawberry & Rhubarb, Orange Mango, and Wild Berries & Lime. These drinks contain billions of live microorganisms called Bacillus Subtilis, which provide the probiotic benefits.
Wildwonder is another brand that offers both prebiotic and probiotic benefits in their sparkling drinks. Their Guava Rose flavour has been praised for its genuine guava taste and floral notes. Mighty Pop is a similar option, containing prebiotics, probiotics, and postbiotics. Postbiotics are byproducts formed when probiotics consume prebiotics.
For those looking for a non-alcoholic drink option, Tepache is a fermented Mexican beverage made from pineapple rinds. De La Calle Tepache offers a range of flavours, including Mango Chili, Tamarind Citrus, and Ginger Manzana, providing a cultural drinking experience.
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Iced tea
Health Benefits
Additionally, iced tea can contribute to a healthier heart. The flavonoids found in tea, especially black and green tea, have cardioprotective properties. These antioxidants help reduce the risk of heart disease by improving blood vessel function, lowering blood pressure, and reducing LDL cholesterol levels.
Recipes
You can brew your own iced tea at home with various recipes. Here is a simple one:
- Fill a pitcher with water and add tea bags (usually black tea, but you can experiment with green tea or herbal teas for different nutritional profiles).
- Place the pitcher in the sun for 4-5 hours to steep, or use the stove for a quicker brew.
- Remove the tea bags and add garnishes like lemon or lime slices, honey, or mint leaves for extra flavour and health benefits.
- Serve over ice and enjoy!
Side Effects
It is important to note that while iced tea has many benefits, excessive consumption or adding sugar can lead to side effects such as irritability, headaches, kidney stones, and possible diabetic complications. Caffeine withdrawal can also occur if consumed in high levels over a prolonged period. Therefore, it is recommended to consume iced tea in moderation and opt for the unsweetened version to fully enjoy its health benefits.
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Coffee
Unsweetened coffee, either black or with a small amount of nonfat or low-fat milk, or plant-based milk like almond or soy milk, is a healthier option. Coffee drinkers may have a lower risk of heart disease, prostate cancer, endometrial cancer, and death from any cause. Coffee's caffeine can also help with mental alertness and physical performance. However, it is important not to overdo it, as too much caffeine can cause jitteriness and anxiety. Dietitians recommend drinking no more than a couple of cups a day.
If you're looking for a coffee alternative, you could try matcha tea, chicory coffee, or rooibos tea. Matcha tea, in particular, has gained popularity among coffee drinkers. It can be whisked into a plain, frothy cup or blended with coconut milk powder and moringa leaf for a vitamin and antioxidant boost.
Chicory coffee is another option that tastes very similar to coffee but is caffeine-free. It is also a rich source of inulin, a soluble fiber that may aid digestion and support a healthy gut by promoting the growth of beneficial bacteria.
If you're not ready to give up coffee but want some added benefits, you can try an Atlas Latte Superblend, which has about half the caffeine of a cup of coffee and a nice coconut flavor from powdered coconut milk.
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Coconut water
Drinking coconut water may also offer other health benefits. Some people believe it helps with acid reflux, although this has not been proven in studies. Early research suggests that coconut water may help prevent kidney stones by reducing crystal and stone formation, although more studies are needed to confirm this. It has also been shown to improve blood sugar control in animal studies, but again, more human studies are required.
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Frequently asked questions
Some healthy alternatives to diet pop include unsweetened coffee, tea, or water. You could also try low-fat or unsweetened soy milk, coconut water, or mineral water.
If you're looking for an alternative that still has some fizz, you could try sparkling water. You can add fruit to it for some flavor, or mix it with juice.
Yes, some alternatives to diet pop that contain caffeine include unsweetened iced coffee and tea. You could also try caffeinated sparkling water, which is available from some water coolers.
Some alternatives that are similar in taste to diet pop include low-calorie sparkling water with juice, or flavored sparkling water. You could also try a "lite" version of the Arnold Palmer signature beverage.
