The Americans’ addiction to soda is declining, but it is not because everyone drinks with their health at heart.
A study published in Obesity in November 2017 found that 61 per cent (of children) and 50 per cent (of adults) reported drinking soda every day in a survey conducted in 2013-2014, compared to nearly 80 per cent (and 62 per cent), respectively, in the 2003-2004 survey. Over the entire period, 18,600 children aged 2-19 and 27,652 adult 20-year-olds and older were interviewed.
Drinking soda is bad for your health. A study published in September 2019 by JAMA Internal Medicine found that drinking soda was associated with an increased risk of heart disease and stroke. It also led to more deaths.
A review of three studies published in the journal Appetites found that soda consumption can lead to sweet cravings, as it dulls your taste buds. This leads to a cycle of overeating sweet foods and drinks.
Kelly Kennedy, RD and staff nutritionist at Everyday Health, says that soda has no nutritional value. According to the U.S. Department of Agriculture, one can of soda has 36.8 grams of sugar. Kennedy says that this is about 1.5 times the amount of sugar recommended by the American Heart Association for a woman to consume in a day.
Sugar intake can have negative effects. In a previous study, it was found that switching from sugary drinks to unsweetened tea, coffee, or water could reduce type 2 diabetes risk by up to 25 per cent.
Diet soda addicts are not exempt, either. Kennedy says that while diet soda doesn’t contain sugar or empty calories like regular soda, some evidence suggests it’s not much better – if any – than regular soda. In a previous study, it was found that the consumption of diet soda is directly linked to abdominal obesity among adults older than 65. Diet soda drinkers had a 3x increase in waist circumference compared to non-drinkers.
Research suggests that artificial sweeteners found in diet sodas may alter the way the brain processes sweetness.
Kennedy notes that “while you don’t get the same amount or sugar in a diet drink as you would with a regular soda, it is believed that the body craves calories associated with the sweetness of the soda.” As a result, many people compensate for their missed calories by eating more food throughout the day.
Drinking soda goes along with other unhealthy behaviours
Kennedy says that other unhealthy lifestyle choices “often accompany frequent soda consumption,” which compounds the soda’s negative impact on health. When someone drinks soda regularly, they may not be making the healthiest food choices.
What are the alternatives? You can replace soda with other beverages that are refreshing and nutritious. You should still consider the ingredients in any soda substitutes. It’s not much healthier to replace soda with processed teas and coffees or high-sugar juices.
Research from earlier studies shows that switching to drinks low in sugar, like unsweetened tea or coffee, can help reduce sugar consumption while also adding antioxidants. Kennedy says that low-fat or non-sweetened soymilk is a healthier option. It contains vitamins and nutrients such as calcium.
Why Not Drink Soda
Need some inspiration? Start with this low-calorie, healthier thirst quenchers. They will still satisfy your palate.
1 Add Flavor to Your Water
Many flavoured glasses of water contain artificial sweeteners or sugar. Natural flavouring is a healthier option. Add slices of your favourite fruit, vegetables, and herbs to a pitcher filled with ice-cold, icy water. You can also freeze chopped fruit in ice cube trays by adding water and chopping up the fruit. Add these colourful cubes to your drink for instant colour and flavour!
Health Benefits of Cranberry Juice
Find out the benefits of drinking cranberry.
2 Enjoy Green Tea, Hot or Iced
An earlier review of green tea research found that it could help reduce the risk for several types of cancers, heart disease and obesity. It may also help to prevent type 2 diabetes. According to the review, the USDA also notes that green tea has no calories (if it is consumed without sugar or milk) and is naturally high in antioxidants. There are many different types of green tea. It can be consumed hot or cold.
Enjoy Your Water Sparkling to Get That Bubbly Feeling
Kennedy says that plain, old-fashioned water is the best substitute for soda. “But sometimes people find it difficult to switch from soda straight to H2O,” Kennedy explains. To ease the transition, drink plain Seltzer. Kennedy says that you’ll enjoy the benefits of both water and soda. In moderation, however, there is no negative impact on your health.
Other types of sparkling water are now available, from adaptogenic sparkling water to CBD water.
Kennedy: “I don’t think there is enough scientific evidence to support the use of this product.” I wouldn’t discourage people from buying these sparkling waters, but their health benefits might not be worth it.
4 You can make ‘Jeltzers’ by adding juice to Seltzer
You don’t need to buy sugary sodas or expensive so-called vitamin-enhanced waters that are also high in calories. Instead, you can combine 100 per cent juice with Seltzer without any added sugar. The base for “jeltzer”, such as grape or pomegranate juice, is thick and tart. It also has potential health benefits. This light, bubbly drink is made by mixing 1 part seltzer with three parts juice.
Grape juice and pomegranate juice contain antioxidants that may protect your blood vessels and brain. In a small study, pomegranate helped older adults with mild memory problems. Pom Wonderful funded the educational grants of one of the study’s authors, which may have had an indirect effect on the results. This study only included 32 participants and lasted for four weeks, so further research is required.
According to an article published in the past, grape juice may also help protect your heart. Scientists do not know which grape or what dose of grape juice will offer cardiovascular benefits. However, the authors of this study found that flavonoids – disease-fighting compounds that are found in plants such as grapes – can be seen by drinking 1/2 to 1 cup of Concord grape juice.
You don’t want this drink to be too strong. Whole fruit is better for your health than juice. Kennedy notes that it is a common myth that juices are good for us because they’re made of fruit. It has nutritional benefits, but it also contains added sugars and calories. The added sugar in soda can be harmful to your health, according to a study published in the Journal of the American Heart Association in May 2020. Researchers collected self-reported information from over 106,000 women for two decades and found that women who drank fruit juices with sugar added instead of 100 per cent fruit had a 40% higher risk of heart disease. The Harvard T.H. Chan School of Public Health.
5 Ways to Fake a lemon-lime Soda to Satisfy Your Citrus Fix
Can’t you stop drinking your favourite soda with citrus flavour? Enjoy a treat now and then with a healthier version of soda made with lime or lemon juice, sweetener, and a little bit of sugar. Add a few lemon or lime slices (or both!) to a glass or Seltzer and a little stevia sweetener. Drinking beverages sweetened by 1 g of Stevia does not increase appetite. However, more research is required.
6 Red wine may be fine when consumed in moderation
If you prefer a spirit with cola in it, then ordering red wine may be a better choice. Kennedy says that drinking red wine is associated with potential health benefits such as improved heart health or a decreased risk of certain cancers. Research has also been done on resveratrol in red wine. This antioxidant compound may protect against cancer.
Kennedy says, “However it is important to remember that these health benefits only apply to moderate drinking habits.” If you don’t drink alcohol now, you shouldn’t start drinking it to try and gain these benefits.
In the August 2018 issue of The Lancet, researchers found that alcohol consumption is the leading cause of death and disability worldwide (it was the 7th leading cause in 2016). The authors of the study warn that alcohol consumption is a major risk factor in global disease and can cause significant health losses.
If you enjoy a glass of red wine occasionally, watch your alcohol intake. MedlinePlus suggests that women limit their alcohol intake to four ounces per day and men to two ounces.
7 Fresh Vegetables to Juice, No Cutting Required
Vegetable juice is a low-calorie, quick way to reap the many benefits of vegetables without having to consume fibre. According to the eighth chapter of Culinary nutrition, it also contains less natural sugar. According to the USDA, one cup of orange or tomato juice has approximately 24 grams of sugar. Vegetable juices can contain a lot of sodium. For example, 1 cup of tomato has 629 mg of sodium. This is about 27 per cent of the daily recommended value.
A juicer allows you to make fresh juice at home. Add your favourite vegetables, or even some fruit slices if you’d like to sweeten the drink, directly to the juicer. No chopping is necessary! Add some black pepper or hot sauce if you like it spicy.
8 Soy Milk is a Good Alternative to Dairy Milk
According to the USDA, one cup of nonfat dairy milk contains 322 mg of calcium or almost 25 per cent of daily requirements, and 2.7 milligrams of vitamin D, which is roughly 13.5 per cent. For those who do not consume dairy or are lactose-intolerant, soymilk is a great plant-based option that’s packed with protein. It comes in many flavours, including vanilla and almond. Although the evidence on soy’s health benefits is mixed, a review found that soy protein intake may reduce LDL (bad) cholesterol and blood pressure.
To reduce calories, choose low-fat and unsweetened soy drinks. Choose soymilk that is fortified with calcium and vitamin D if you are drinking it to replace milk.
Alternatives to dairy include other plant-based products, such as almond, rice, coconut or oat milk. Kennedy says that in terms of nutrition, soy milk is the closest substitute to dairy milk.
9 Have a Cup of Coffee if You Need Caffeine
Research suggests that consuming coffee in moderation is a healthy way to start the day. Kennedy says that unsweetened coffee is the best option, whether it’s black, with nonfat or low-fat milk or plant-based dairy like almond or soybean milk. According to, coffee drinkers have a reduced risk of heart disease and cancers such as prostate, endometrial, or death.
As you did not know, caffeine in coffee can improve mental alertness and performance. In a study published in 2017 by the European Journal of Applied Physiology, seven men who consumed coffee increased their time until exhaustion in a cycling test. They also reduced their perception of tiredness. To reap these benefits, it’s important not to overdo caffeine. Dietitians recommend not drinking more than two cups of caffeine per day.
Kennedy says that it’s safe to consume up to 400 mg of caffeine per day. Certain types of brewing contain different amounts of caffeine. Some people are more tolerant to caffeine. Research on the subject is mixed. However, pregnant women and those who are trying to conceive may want to avoid coffee. According to research, coffee consumption can also increase the risk of women breaking bones. If you are a woman at high risk for fractures, you should avoid it. The authors still say that more research is required.
10 Drink Kombucha, Fermented Tea
Kombucha is a fermented tea that is a great way to reduce your sugar intake while satisfying your thirst for carbonation. According to an article in the February 2019 edition of Annals of Epidemiology, kombucha has many health benefits thanks to the fermentation process, which produces gut-friendly bacteria known as “probiotics”. Kennedy states that more studies are required to determine the health benefits of drinking kombucha. However, it’s a great source of probiotics which could improve gut health. According to an old review, the fermentation process gives kombucha its mildly acidic taste, similar to apple cider.
Kennedy warns that the fermentation process produces a small amount of alcohol. If you are sensitive to alcohol, pregnant or breastfeeding, or you’re sensitive in general to alcohol effects, you may want to stay away from kombucha.
The National Center for Complementary and Integrative Health warns that people who are undergoing chemotherapy or immune-suppressing drugs may want to avoid drinking kombucha because the probiotics could cause side effects.
If you are ready to go, then you can either brew kombucha yourself at home or buy it at your local grocery store in the refrigerated section of the natural foods section.
11. Refresh with a Glass of Coconut Water
According to USDA estimates, unsweetened coconut water contains vitamins and minerals and is low in sugar (12 g per cup). According to the Cleveland Clinic, coconut water also contains electrolytes, minerals that maintain fluid balance, such as sodium, potassium, magnesium and calcium. These minerals are depleted by long or intense exercise. According to the hospital, coconut water contains less sodium than most sports drinks. In a very small study of 10 men, coconut water was found to be just as effective at rehydrating the body after a 90-minute run as sports drinks while causing less stomach upset and nausea.
Coconut water and coconut milk are not the same thing. Coconut milk is usually used for cooking, but coconut water is typically used to hydrate. Coconut water is 94 per cent pure water and comes from coconut fruit. Coconut milk, on the other hand, is made from grated meaty coconut flesh and contains only 50% water. The rest is mostly fat and protein.
