Do you always reach for a soda when thirsty? Half of all Americans drink soda every day, and among those people, the average daily intake is 2.6 glasses. Add to that the fact that a regular can of soda contains about 9.5 teaspoons of added sugars while the 20-ounce bottle can have as many as 16 teaspoons. Essentially, it’s like drinking liquid candy.
Apart from the bubbly fizz and the excessive amounts of sugar that give soda its addictive qualities, there is a wide range of health risks associated with drinking soda every day: higher risk of heart disease, obesity, and diabetes. Drinking soda can trigger cravings for sweetness by dulling your sensitivity to sweet tastes, sparking a vicious cycle of eating food and drinks with added sugar.
There are no nutrients and no hydration value, and therefore, there’s no reason to have it. But sometimes, water is not the kind of beverage you’re looking for to quench your thirst. So, what are some healthy refreshing alternatives to drink instead of soda?
Coffee or Tea
Unsweetened coffee or tea, either black or with a small amount of nonfat or low-fat milk, would be the healthiest options. There are a variety of coffee and tea blends to try out. Even iced coffee and iced tea are great to drink when you’re craving soda because of how sweet they are, and therefore, can reduce your sugar intake while adding beneficial antioxidants to your diet. Organic is the best choice; who wants to drink a bunch of pesticides?
Red Wine
If your poison is usually a spirit mixed with cola, you may be better off ordering a glass of wine. Red wine is associated with improved heart health, when consumed in moderation.
Vegetable Juice
Vegetable juice offers a quick, low-calorie way to get many of the benefits of veggies with much less natural sugar than fruit juices. Make fresh juice at home by adding your favorite veggies and a few fruit slices if you want to sweeten it a bit.
Coconut Water
Coconut water is an excellent alternative to water and soda as it’s sweet and refreshing, as long as it has no added sugar. It’s a natural energy sports drink that contains vitamins, minerals, and electrolytes that help maintain fluid balance, especially after exercise.
Sparkling Water
The closest alternative is sparkling water, which is healthier and a lot more refreshing than any soda. Feel like adding a little flavor to your sparkling water? Use fresh fruits, herbs, and even vegetables to sweeten and add vitamins to your drink. You can also use a small amount of fruit juice without any added sugar to get a drink that tastes very similar to soda.
Freshly Squeezed Lemonade
Lemonade can be a delicious alternative to soda. The refreshing flavor of citrus with a dash of cane sugar or stevia/monk fruit extract may be all you need to wipe away those sweet cravings brought on by soda.
It can be hard to stop drinking soda, but it will get a little bit easier with this list of drinks as alternatives.
Do you always reach for a soda when thirsty? Half of all Americans drink soda every day, and among those people, the average daily intake is 2.6 glasses. Add to that the fact that a regular can of soda contains about 9.5 teaspoons of added sugars while the 20-ounce bottle can have as many as 16 teaspoons. Essentially, it’s like drinking liquid candy.
Apart from the bubbly fizz and the excessive amounts of sugar that give soda its addictive qualities, there is a wide range of health risks associated with drinking soda every day: higher risk of heart disease, obesity, and diabetes. Drinking soda can trigger cravings for sweetness by dulling your sensitivity to sweet tastes, sparking a vicious cycle of eating food and drinks with added sugar.
There are no nutrients and no hydration value, and therefore, there’s no reason to have it. But sometimes, water is not the kind of beverage you’re looking for to quench your thirst. So, what are some healthy refreshing alternatives to drink instead of soda?
[RECIPE] Watermelon Mint Lemonade
This refreshing watermelon mint lemonade is super quick and easy to prepare. This is one of those recipes you’ll want to tinker around with to find the right flavor combination for your tastes. For example, the amount of water you need to add will vary depending on how juicy the watermelon is and how strong you want the flavor to be.
If you want to add extra sweetness, sprinkle some stevia or add other fruit to the mix, like monk fruit.
If you are serving this recipe outside on a warm day, make extra so you can freeze some into ice cubes or an ice ring (if serving in a punch bowl). Using ice cubes made of the beverage you are serving rather than plain water will prevent watered-down drinks as the day or evening progresses.
For an adults-only variation, add some citrus-flavored vodka before serving.
Prep time: 15 minutes
Ingredients:
- 6 c. fresh watermelon, rinds removed and cut into chunks
- 3/4 c. fresh lemon juice (6 to 8 medium lemons)
- 1/2 c. cold water (plus more, if needed)
- 1/2 c. fresh mint leaves, tightly packed with stems removed
- Fresh mint sprigs, for garnish
- Lemon slices, for garnish
Directions:
- Add watermelon chunks, lemon juice, and 1/2 cup cold water to a blender and blend until liquefied. Pour through a fine-mesh strainer to remove any larger particles. Taste and add more water, if needed. Sweeten with stevia or other fruit for extra sweetness, if desired.
- Bruise 1/2 cup fresh mint leaves with fingers to release oils and add to the bottom of a large glass pitcher or jar. If serving immediately, add ice cubes to the container and pour the watermelon mixture over top. Add fresh lemon slices to the container for garnish.
- To serve, pour over ice and add a sprig of fresh mint and a lemon slice for garnish. Enjoy!
To Your Health,
Patti
