There are alternatives to soft drinks that, in addition to their nutritional benefits, offer hydration and natural sweetness. Therefore, we should consider them as a healthy option, since even in their diet versions, soft drinks are loaded with sugar that can be harmful to our health.
According to several studies and reports such as the Journal of the American College of Cardiology, the consumption of soft drinks is related to an increased risk of overweight, type 2 diabetes, tooth decay and cardiovascular diseases. But it is also a beverage that lacks nutrients and provides no hydration value.
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Despite knowing these risks, breaking the soda habit is much more difficult than expected. But the task can be easier when healthy options are available. So we’ve created a list of some alternatives to soda that you can drink whenever that craving starts to strike.
1. Iced tea
Among the alternatives to soft drinks, iced tea can be an excellent substitute to drink when we crave a soft drink because of its sweet taste. Although it is sweet, it does not contain as much sugar as a soft drink, but it also has caffeine that can give you that energy boost you need during the day.
The best part is that you can enjoy the type of tea of your choice, whether it is green, herbal or black. Also, by making your own iced tea you can control the amount of sugar the drink will have, although you can use honey instead of sugar if you want an even healthier drink. However, it is healthier to enjoy unsweetened iced tea to reduce the amount of sugar you consume.
2.Hot tea
In case you are not a fan of iced tea, hot tea also has numerous different types to choose from, including green tea, mint, chamomile and chai. The strength of hot tea is that it has very similar health benefits to coffee, but it also has soothing properties. It can also promote good digestion and a healthy immune system.
3. Sparkling water with fruit
If the only thing you like about soft drinks is the effervescence, this is certainly a good alternative. Since sparkling water has no sugar or calories in its composition, it is just carbonated water. Although it is quite simple and you may not find the idea appealing, you can add some fruit, such as strawberries, raspberries, lemons or oranges, to give it a little flavor without adding sugar.
4. Iced coffee
If you are not a tea lover and prefer coffee instead, iced coffee is one of the alternatives to soft drinks that you should consider. It is a refreshing drink ideal to enjoy especially on hot days. But it will also give you a better caffeine boost than soft drinks, something that will undoubtedly help you to increase your alertness, be more concentrated and lively, since coffee is a stimulant of the nervous system.
Just make sure you don’t add lots of sugar, cream or other ingredients and drink in moderation.
5. Sparkling water with fruit juice
Instead of drinking a soft drink, another healthier option is to simply add fruit juice to sparkling water. While it may seem similar to drinking it with fruit pieces, the difference is that the juice adds a more prominent fruit flavor to the drink. Also, by mixing the effervescence of the sparkling water and the flavor of the juice we will have a drink very similar to soda.
Just be sure to use a fruit juice with no added sugar or else you will get a drink that can be as bad as soda.
6.Water
Obviously among the alternatives to soft drinks, the one that stands out as the healthiest option is water. While it may not have the sweetness or effervescence that soft drinks have, it is more refreshing; hydrating has no calories and is readily available. Although it is possibly not the best option to start to stop consuming soft drinks, due to its drastically different taste, although it can be something to work with.
7. Kombucha
Kombucha is essentially a fermented tea beverage containing sugar, bacteria and yeast (though often without the taste of tea). To ferment the tea, bacteria and yeast are added to a mixture of tea and sugar, which in the process creates antioxidants and probiotics. These have many health benefits including improved gut and immune system function.
The best part is that the fermentation in kombucha also makes it bubbly, so you may feel like you’re drinking a soft drink.
8. Homemade smoothies
It’s no secret that the smoothies we buy at the store are loaded with added sugar. Therefore, homemade smoothies are another alternative to soft drinks that we can make at home. Since we know exactly what they contain.
On the one hand, the sweetness of the smoothie can help us kill the craving for soft drinks and on the other hand it helps us consume the daily servings of fruits and vegetables. Here the possibilities are endless combinations, although there are some classics that we all love, we can definitely experiment with whatever flavors we want.
9.Coconut water
Coconut water is known for being naturally low in calories and high in rehydrating electrolytes, including sodium and potassium. But what also makes it an excellent alternative to soft drinks is that it is a very refreshing and delicious thirst quencher on hot summer days.
While it is possible to buy coconut water, we must make sure that it does not contain sugar, although it is best to drink it directly from the coconut. However, you can add a little sugar if you miss the sweet taste of the soda, but not too much.
In conclusion, although it may be difficult to stop drinking soda at first, if you get into the habit of drinking these beverages when you crave soda, before you know it, your desire to drink soda will be a thing of the past and you will also be healthier.