A study that was released in Obesity in November 2017 revealed that in a survey conducted in 2013-2014, 61 percent of children and 50 percent of adults reported consuming soda on a daily basis. Compared to a survey conducted in 2003-2004, which showed nearly 80 percent of children and 62 percent of adults consuming soda daily, this indicates a decline. The survey included a total of 18,600 children aged 2 to 19 and 27,652 adults who were at least 20 years old.
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.
According to a review published in QJM, the journal of the Association of Physicians of Great Britain and Ireland, obesity is also associated with drinking soda. Another study in the journal Appetite, which reviewed three small studies, revealed that consuming soda can cause a desire for sweet foods due to the decreased sensitivity to sweetness, leading to the consumption of more sugary food and drink.
Kelly Kennedy, RD, staff nutritionist for Everyday Health, states that soda lacks any valuable nutrients which renders it nutritionally worthless. The USDA reveals that a single can of soda comprises 36.8 grams (g) of sugar, which is 1 ½ times greater than what the American Heart Association suggests for a woman’s daily consumption, as emphasized by Kennedy.
Consuming excessive amounts of sugar can have harmful consequences. Previous research indicates that substituting one sugary beverage with unsweetened coffee, tea, or water per day may decrease the chance of developing type 2 diabetes by up to 25%.
Even those who are addicted to diet soda are not exempted. Kennedy says that while regular soda has added sugar and empty calories, and diet soda does not, there is evidence that suggests that there is no significant difference, if any, between the effects of the two types of beverages.
According to a previous research, there is a strong connection between consumption of diet soda and abdominal obesity in individuals who are above the age of 65. Those who consumed diet soda showed a threefold increase in waist circumference as compared to those who did not drink it.
Previous studies indicated that the brain’s reward system handling sweetness could be altered by the sweeteners present in diet soda.
Kennedy explains that even though diet soda contains fewer calories and sugar compared to regular soda, many people believe that the body still recognizes its sweet taste and desires the calories that should normally come with it. Consequently, individuals compensate for the lack of calories by consuming more food throughout the day.
Alternative Drinks To Alcohol
1. Infuse Your Water With Delicious Flavor
Nowadays, there is a prevalence of flavored waters, however, a significant number of them consist of sugar or synthetic sweeteners.
Opt for a better alternative with natural flavorings: simply drop some slices of your preferred fruits, vegetables, and herbs like oranges, lemons, watermelons, cucumbers, mint or limes into an icy cold pitcher of water for a delicious and refreshing drink. Another amazing choice is to chop up some fruit and put them in an ice tray, pour in water, and freeze them. Pop these vibrant ice cubes into your drink for an immediate pop of flavor and color!
2. Go Natural With Green Tea, Hot or Iced
According to a previous assessment of studies on green tea, it may aid in decreasing the chances of various cancers, heart illness, obesity, liver diseases, and type 2 diabetes. Furthermore, the USDA states that green tea is free of calories (if consumed without milk or sugar) and contains high levels of antioxidants. As previously mentioned, green tea comes in a variety of flavors and can be consumed hot or cold.
3. Take Your Water Sparkling for That Bubbly Feeling
According to Kennedy, although water is the healthiest alternative to soda, people may find it challenging to switch from soda to water directly. To make this change easier, Kennedy suggests sipping plain seltzer as a way to get the hydration of water and the fizziness of soda without any negative health effects if consumed in moderation.
You might have observed an increasing variety of seltzers available, such as probiotic and prebiotic carbonated waters, adaptogenic carbonated water, and even CBD-infused water.
Kennedy believes that there is insufficient scientific evidence to support the use of these products. While he doesn’t discourage their use, he doubts that the health benefits they claim to provide justify the high cost of premium sparkling waters.
4. Add Juice to Seltzer and You’ve Got ‘Jeltzer’
You don’t have to buy sugary carbonated drinks or expensive vitamin-fortified bottled water that are also high in calories. Instead, mix seltzer with 100% juice without added sugar.
To concoct a light and fizzy drink known as “jeltzer” and potentially obtain health advantages, blend 1 portion of pomegranate or grape juice, which is thick and tart, with 3 portions of seltzer.
Antioxidants present in pomegranate juice and grape juice may aid in safeguarding your brain and blood vessels. An earlier study conducted on a small scale indicated that pomegranate juice had a positive impact in enhancing mild memory problems experienced by older individuals.
However, it should be noted that the study results may have been influenced indirectly by the fact that Pom Wonderful, a well-known pomegranate juice producer, sponsored one of the authors’ educational grants. Furthermore, since the study involved only 32 participants and lasted four weeks, additional research is necessary.
A previous article states that grape juice has the potential to safeguard the heart. It is unknown which variety of grape and the precise quantity of grape juice can provide cardiovascular advantages. However, the researchers of the current study observed that the benefits of flavonoids, which are compounds found in plants such as grapes that fight against diseases, were detectable with only ½ to 1 cup of Concord grape juice.
No matter which juice you consume, it is crucial to avoid excessive consumption. Whole fruit is always the better option in terms of health benefits. Kennedy points out that many people make the mistake of considering juice as healthy simply because it is made from fruit. Despite its nutritional benefits over soda, juice can contain excessive amounts of sugar and calories.
Your health can be negatively impacted by the consumption of added sugar, as per a study published in the May 2020 edition of the Journal of the American Heart Association.
Over a period of two decades, researchers gathered self-reported information from over 106,000 women, and discovered that females who consumed fruit juices containing added sugars, instead of 100 percent fruit juice, on a daily basis, had a 40 percent higher possibility of developing cardiovascular disease. In addition, the Harvard T.H. Chan School of Public Health observed that fruit juice does not have the same filling fiber content as fruit.
One of the most widely consumed beverages globally is coffee, which can be enjoyed either hot or iced similar to tea. Its versatility makes it an ideal choice regardless of the season. Coffee is known for its richness in caffeine, providing a significant source of it.
- B-vitamins
- manganese
- potassium
- magnesium
- phosphorus
Regularly drinking coffee has been associated with various health advantages, including decreased chances of experiencing heart disease, type 2 diabetes, liver disease, and cancer. Moreover, consuming coffee routinely might decrease the risk of developing dementia or Alzheimer’s disease or having a stroke.
According to research findings, consuming approximately 3 to 4 cups of coffee, which is equivalent to 400-800 mg of caffeine, can provide the most health advantages. Despite this, health experts advise limiting caffeine intake to no more than 400 mg per day. Consequently, remaining on the lower end of the spectrum may be the best approach.
It’s important to note that coffee has the potential to create a dependency. You may experience sensations such as restlessness, irritability, anxiety, or unease as a result of consuming coffee. These symptoms are also associated with removing caffeine from your diet after regularly drinking coffee. Furthermore, excessive coffee consumption can negatively impact your sleep.
If you’re looking to reduce your caffeine consumption, decaffeinated coffee or mushroom and chicory root-based herbal alternatives can provide you with unique options for daily hydration. Coffee contains valuable minerals, B-vitamins, and caffeine, which can offer several health benefits if consumed regularly. However, excessive consumption may also lead to some negative effects.
Smoothies are a great choice for staying hydrated and provide a remarkable assortment of essential plant nutrients, minerals, and vitamins. Additionally, you can concoct smoothies using a diverse range of ingredients available in either your refrigerator or freezer.
Even though maintaining proper hydration is crucial, it’s recommended to incorporate fresh fruits, milk or plant-based calcium sources, as well as leafy greens into your diet. Additionally, for an added increase of protein, fiber, and essential omega-3s, it’s worthwhile to include some flaxseed or chia seeds.
Incorporating smoothies into your routine is a simple means of staying hydrated and incorporating essential vitamins and minerals into your diet. Experiment with including a variety of fruits, leafy greens, and calcium- and protein-rich ingredients that are also high in fiber and essential omega-3s.
A non-carbonated alternative to water that is packed with nutrition is vegetable juice. Consuming vegetable juice is a quick method to increase your vegetable intake. If getting ample amounts of vegetables is a struggle, juice can provide some of their advantages – excluding specific nutrients and fiber.
Similar to fruits, the nutrient content of vegetables decreases when they are sliced or squeezed. Thus, it is advisable to go for freshly prepared vegetable juice as an alternative to the packaged ones. It’s important to note that pre-packaged vegetable juice commonly has an excessive amount of salt. In case you prefer the convenience of store-bought juice, consider selecting one with low sodium.
Drinking vegetable juice can both hydrate you and provide you with a serving of vegetables. It is recommended to make your own juice at home. In the event that you can only purchase juice from a store, opt for a low-sodium option.
Coconut water, which is the transparent liquid present in a coconut, is a fantastic way to remain hydrated. It has minimal sugar content and is packed with sodium, potassium, calcium, and magnesium. The presence of these substances has made coconut water well-known as a natural electrolyte source.
Coconut water is a perfect choice for those hot days or intense workout sessions due to its abundance of electrolytes. Additionally, it can serve as a great ingredient for smoothies, chia pudding recipes, or as an alternative to regular tap water when you crave a touch of sweetness.
In case fresh coconuts are available to you, puncture the eyes located at the top of the fruit using a metal skewer, sharp knife or screwdriver. Nonetheless, you may also utilize store-purchased bottled coconut water.
Coconut water is an electrolyte-rich alternative to plain water. It’s also a good way to add a touch of natural sweetness to your smoothies, chia puddings, or other culinary creations.
A glass of milk is a great source of both protein and calcium, providing a beneficial amount of both.
- riboflavin
- phosphorus
- iodine
- vitamin B12
- vitamin D
Milk or plant-based milk can be consumed on their own or utilized as a foundation for a smoothie. For individuals adhering to a plant-based diet, soy-based beverages that are enriched make for a wholesome substitute to cow’s milk.
Soy milk contains more protein compared to plant-based alternatives made from oats or almonds. Nevertheless, milk alternatives from these ingredients offer calcium and essential nutrients such as B12 and D. Opting for fortified options is crucial as the non-fortified kinds lack almost no calcium or vitamins.
Fortified plant-based alternatives to milk, along with milk, provide both hydration and nutrient richness and can be consumed alone or incorporated in your smoothies to increase calcium and protein intake.
Blending the flesh of a watermelon until it is a smooth liquid allows you to create either watermelon juice or watermelon water. Similar to coconut water, watermelon water boasts a range of electrolytes that come with a sweet and organic flavor. It contains generous amounts of potassium along with some calcium and phosphorus.
Watermelon water has almost no sodium, which is the primary electrolyte lost during excessive sweating. Therefore, if you reside in a hot climate or plan to use it as a sports drink, adding a pinch of salt per cup (240 mL) would be beneficial.
Watermelon water is a straightforward and invigorating substitute for water that contains electrolytes. Nevertheless, to use it as a substitute for a sports drink, a small amount of salt must be added.
Pure fruit juices are often viewed as equally unhealthy as sugary soda due to their similar calorie and sugar content, with around 110 calories and 20-26 grams of sugar per 240 mL cup. However, it is important to acknowledge that while fruit juice is sugary, it can still be a nutritious drink.
In contrast to the artificial sugar found in soda, the natural sugar in fruit juice is derived from the fruits used. Additionally, fruit juice is rich in vitamins, minerals, and advantageous plant elements that are absent in soda.
It is possible to explain why processed soft drinks such as soda are associated with increased chances of type 2 diabetes, metabolic syndrome, and heart disease; whereas natural fruit juices do not have the same reputation. Studies indicate that consuming small amounts of juice daily, which is less than 5 ounces (150 mL), can potentially reduce the risk of type 2 diabetes and heart disease.
It is important to note that this recommendation is not valid for bigger portions or fruit drinks that have added sugar. To achieve optimal outcomes, opt for modest servings of 100% fruit juices or make your own. Although fruit juice is a hydrating and healthy substitute for water, it also contains a significant amount of sugar. Therefore, it is suggested that you consume fewer than 5 ounces (150 mL) per day.