7 Healthy Alternatives to Sugary Beverages: What Are Your Options?
Do you want to cut down on your uptake of sugary drinks? Healthy alternatives include; pure water, coconut water, green tea, vegetable juice, and coffee.
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Sugary drinks top the list of products with high added sugar content. Nearly 50% of sugar consumed in daily diets comes from beverages.
Shockingly, sugar-added drinks continue flooding the retail shelves and now occupy the slot of habitual refreshments. Yet, unknown to many, sugar-added beverages contain industrial additives that may be harmful if taken in excess.
There is enough medical evidence linking sugary beverages to lifestyle diseases, including diabetes, weight gain, heart complications, and dental cavities.
Isn’t it time to cut down on diet cola drinks and start sipping healthier beverages? Here is a list of the best healthy alternatives to sugary drinks that’ll help you cut down on sugar intake.
First off, what are sugary beverages?
Sugar-sweetened beverages are liquid consumables containing added sugar as the primary or secondary ingredient. Sugary drinks include soda, flavored drinks, fruit juices, energy drinks, and sweetened coffee or tea.
Common sugar additives used in beverages include;
Brown sugar
Raw sugar
Fructose
Corn syrup
Glucose
Lactose
Maltose
Molasses
Dextrose
Sugary beverages still record rocket supplies and consumption levels despite high sugar content. For instance, nearly 50% of America’s population drinks a sugary beverage each day. According to Healthy Food America, this translates to a record 50 gallons of sugar-sweetened beverages consumed by each person every year.
Below is a pie chart showing the level of added sugar content in various drinks:
Source: https://www.healthyfoodamerica.org/sugartoolkit_kahuna
Are Sugar-sweetened Beverages Healthy?
Sugar-sweetened beverages have no significant nutritional value. Instead, they are a rich source of excessive sugar content.
According to Healthy Food America, a 20-ounce can of coca-cola contains added sugar content equivalent to 120% of the maximum recommended daily sugar intake.
Sugar-added beverages such as soda have far-reaching side effects. As previously mentioned, a regular drink of beverages with added sugar increases your chances of developing lifestyle diseases.
According to the Centers for Disease Control and Prevention, added sugar consumption among people aged two years or more should not exceed 10% of daily calories intake. Moreover, children below two years shouldn’t feed on sugar-added content at all times.
You should, therefore, use sugar sparingly or avoid taking sugary drinks in your diet.
Also read: https://medium.com/@wycliffevictor/5-unbelievable-side-effects-of-soda-is-soda-healthy-7faf39916da7
Healthy Alternatives to Sugary Drinks
Healthier soda options contain almost no sugar, no artificial sweeteners, and no additives such as coloring and flavors. There are numerous excellent alternatives, and below are seven of the best:
#1 Pure Fresh Water
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Water is the most effective way to keep your body hydrated. It may appear to be a logical choice, but nothing is better than a simple glass of water. It lacks the sweetness and flavor attributed to a sugary drink, but it is far more soothing and more widely available.
Water is an essential component of the body. It transports nutrients to the cells and oxygen to your brain. It aids in the absorption and assimilation of glucose, minerals, amino acids, vitamins, and other substances by the body. Water also clears contaminants and waste products and aids in regulating body temperature.
Because the taste is so distinct from soda, this drink would not be the top pick when first starting to kick the habit of drinking sugary drinks, although it can be something to add to your daily diet.
#2 Naturally Flavored Water
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Not everybody resonates with the plain taste of water. As an alternative, many people prefer flavored water. Unfortunately, many brands of flavored water on retail shelves contain artificial sweeteners.
A healthier option is to spice water naturally using chopped oranges, lemon, cucumber, melon, herbs, and mint. You could also put the chopped fruit pieces in an ice cube tray, pour some water, and freeze. It gives a refreshing taste of a natural, fruity drink.
# 3 Unsweetened Coconut Water
Coconut water is a clear liquid with a sweet, refreshing taste found inside the coconut fruit. Unlike other products like coconut milk and oil, it is fat-free and contains low sugar and calories. In addition, it has 94% water content, hence ideal for rehydration after a workout and during mild illness.
According to Cleveland Clinic, coconut water contains essential nutrients that offer multiple health benefits. Top among them include;
Body Hydration
The coconut fluid contains Potassium and Magnesium that help maintain a balance in body fluids. Therefore, it is ideal for hydration, as electrolytes wear out during physical exercises. As a rule of thumb, 20 ounces of coconut water can replenish every pound of weight lost during physical activities.
Little Calories Content
Unlike other sugar-added beverages, coconut water has low-calorie content, hence an ideal option for sweetened beverages. Eight ounces of coconut water contain 40-60 calories-a half of what sugary drinks contain.
#4 Hot or Iced Green Tea
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Satisfy your craving for a beverage using green herbal tea. Some great options for making herbal tea include ginger, hibiscus, and dandelion. Moreover, you can take it hot or sprinkle some ice cubes to quench thirst. A few spoonfuls of honey will also add some flavor to make it enjoyable.
Herbal tea also comes with a set of nutritional and health benefits. According to the US National Library of Medicine, herbal tea is free of calories and highly rich in antioxidants. Thus, green tea may reduce the chances of developing cancer, obesity, heart diseases, and type two diabetes.
#5 Fresh Vegetable Juice
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Vegetable juice is another low-calorie drink rich in vitamins from fresh vegetables. Unlike fruit juices, it also contains low sugar content, hence a perfect alternative. A balanced diet should include 2-3 cups of daily vegetable intake.
Therefore, if you have a juicer, you can make a healthy blend of non-chopped vegetable leaves and some fruit slices to add taste. Of course, some hot sauce or black pepper will add a little kick too.
#6 Soy Milk
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Soy milk is a non-dairy beverage made from soaked soybeans. It is a substitute for sugary drinks and milk for those allergic to dairy products. It is a worthwhile dietary addition full of minerals, vitamins, and antioxidants.
There are many ways to incorporate soy milk in your daily diet: adding to smoothies, coffee, or drinking as a substitute for dairy milk and sugary drinks. When making soy milk, be sure to check that your soybeans have low-fat content to reduce calories intake.
#7 Coffee
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Unsweetened coffee is a healthy alternative to soda and other sweetened drinks. Whether taken as black coffee or mixed with low-fat milk, coffee is a well-known stimulant of the nervous system that increases concentration and alertness.
According to studies, coffee may reduce your risk of developing cancer and heart complications. However, when drinking coffee, be sure to have it in moderation because experts recommend a maximum intake of up to 400 mg in a day.
Healthy Alternatives: Are You Ready for a Change?
Although soda has a unique, tasty flavor, the truth is it contains added sugars and artificial chemicals that could harm you. Moreover, you don’t have to drink soda to quench a refreshing drink craving.
There are alternative drinks that will not only refresh your taste but give you an extra boost of essential minerals. They include pure water, flavored water, coffee, iced tea, vegetable juice, coconut water, and soy milk.
Isn’t it time to cut down on additive sugar intake?
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