Cutting down on sugar can be hard, especially when it comes to drinks. It might be second-nature to quench your thirst with a cold soda on a hot day or cozy up with a mug of hot chocolate in winter.
The good news is that you don’t have to give up flavorful drinks to be healthier. Here are some alternatives that not only taste great but can also support your health goals.
Sparkling water
Carbonation makes soda fizzy and is a big part of its appeal. Sparkling water offers the same fun fizz in an array of flavors, such as key lime and passionfruit.
Check out your local grocery store to explore your options. Just remember to read the nutrition label. Look for options that have zero grams of added sugar.
Infused water
Water doesn't taste like much on its own, obviously. You can liven up the taste by adding herbs, fruits, or vegetables. These may include:
- Mint.
- Citrus fruit, such as orange or lemon slices.
- Cucumber slices.
- Berries, such as strawberries and blueberries.
You can also try combining these options. For example, try infusing your water with blueberry, lemon, and rosemary. To do this, place the fruit and herbs in a large pitcher. Fill it with water and refrigerate for 24 hours. After 24 hours, remove the fruit and enjoy.
Herbal teas
When you want a warm drink without sugar, teas are a good option. Try classic flavors such as English breakfast, green, oolong, or Earl Grey. For a different flavor, try an herbal variety. Hibiscus tea can be both sweet and fruity. You might also try:
- Peppermint.
- Chamomile.
- Blueberry.
- Black currant.
- Cherry blossom.
If you are trying to limit caffeine, look for decaffeinated teas. Most herbal teas are naturally caffeine-free.
Coconut water
If you're looking for a lower-sugar alternative to sports drinks, try coconut water. It's naturally lower in calories. It's a tasty way to get vitamin C and electrolytes, like potassium and magnesium, that help your body function. Look for brands made with 100% coconut water.
Iced tea
If you love tea but don’t want a hot drink, try iced tea. Iced tea is easy to make, and herbal teas are especially good on ice. Here’s how to make iced tea:
- Brew your favorite tea.
- Let it cool for a few hours.
- Add ice.
You can even make your favorite tea in big batches to enjoy for a few days.
Milk and plant-based milks
Low-fat milk and plant-based milks can be a healthy and convenient option. Popular plant-based milks include almond, soy, and oat milk.
Not only are these options delicious, but they also benefit your health goals. These milks are low in calories and fat. Milk and fortified plant-based milks are a good source of calcium and vitamin D. Be sure to choose milks that are unsweetened to avoid added sugar.
Ingredients to avoid
When selecting a drink, you may wonder how you can tell if there is any added sugar. The nutritional label will list sugar content, including added sugars. (Some drinks are sweetened with artificial sweeteners, such as aspartame. These provide sweetness without adding sugar or calories.) You can also check the ingredients. If you see any of the following, the drink has added sugars:
- Cane juice
- Corn syrup
- Dextrose
- Fructose
- Fruit juice concentrates
- Fruit nectars (such as agave nectar)
- Glucose
- High-fructose corn syrup
- Honey
- Malt syrup
- Maple syrup
- Molasses
- Raw sugar
- Sugar
- Sucrose
- Sugar cane
Finding alternatives to sodas and sweet drinks doesn’t mean giving up taste or satisfaction. With these options, you can enjoy flavorful beverages while making choices that work with your health goals.
