Top Good, Better, and Best Healthy Soda Alternatives

Quenching Your Thirst: The Best Alternatives to Soda

Soda may seem like the perfect cure for thirst, but all that sugar and acidity can wreak havoc on your health. Instead of reaching for a can full of chemicals, try one of these refreshing, better-for-you beverages.

Good: Fruit-Infused Water

For a lightly flavored thirst quencher, fruit-infused water fits the bill. Add sliced citrus fruits like lemon, lime, orange or melons to a pitcher or bottle of ice water. Let it sit for a few hours so the essences infuse. The fruit provides natural sweetness without any added sugar or calories.

Try unique flavor combinations like strawberry-basil, pineapple-mint, or cucumber-blackberry for extra dimension. Herbs like lavender, rosemary, thyme and parsley also make tasty additions. Fruit-infused water is endlessly customizable to suit your tastes.

Better: Fresh Juices

Juicing fresh fruits and vegetables provides nutritional benefits you wont find in soda. Go for veggie juices like carrot, beet, celery, spinach and tomato over high-sugar fruits. Mix and match produce to create your own flavors.

Try adding a squeeze of citrus to juices for a tangy kick. Ginger is another great addition for an energizing bite. Juice fresh produce right before drinking for maximum nutrition retention.

Best: Coconut Water

Coconut water has become popular in recent years for its stellar nutritional profile. This clear sap from young green coconuts contains electrolytes like potassium and magnesium for natural hydration. It also provides a decent amount of vitamin C, calcium, riboflavin and phosphorus.

The tropical flavor has mild sweetness perfectly suited to quench thirst. Choose plain coconut water without added sugars or fruit juices to keep calories down. Canned and cartoned varieties work when fresh coconuts are not available.

Alternatives to Soda for an Energy Boost

Ditching soda doesnt mean you have to miss out on that caffeine kick. Several healthy drink options can provide a pick-me-up when youre feeling tired or sluggish without the sugar overload.

Good: Green Tea

Swap your soda for green tea the next time you need an afternoon jolt. Green tea contains less caffeine than coffee or black tea, with around 25 milligrams per 8 ounce cup. It provides gentle stimulation along with antioxidants that fight cell damage.

The light vegetal flavor is refreshing chilled or hot. Customize your cup of green tea with a squeeze of lemon or other citrus fruit, fresh mint leaves, grated ginger or a touch of honey if desired.

Better: Yerba Mate

Yerba mate is a South American herbal tea made from the dried leaves and twigs of a type of holly plant. With around 85 milligrams of caffeine per cup, it offers more stimulation than green or black tea.

It has an earthy, grassy flavor profile. The caffeine hit is sustained over hours instead of the quick rush and crash of soda. Yerba mate is rich in antioxidants and provides vitamin C, phosphorus, iron and thiamine as well.

Best: Black Coffee

Sometimes you need an extra dose of caffeine to really get going. Black coffee delivers around 95 milligrams per 8 ounce cup, depending on bean origin and roast type. Opt for darker roasts like French or Italian for more caffeine than lighter roasts.

The robust, slightly bitter flavor cuts through morning fog or an afternoon slump. Black coffee also confers health benefits, with research showing it may help protect against Parkinsons, liver disease, type 2 diabetes and other conditions.

Satisfying Bubbly Soda Swaps

Missing that bubbly effervescence soda offers? These healthy drink ideas can help scratch that fizzy itch.

Good: Sparkling Water

Plain sparkling water provides the carbonated texture of soda without junk ingredients. It gives you mouthfeel similar to soda, quenching thirst with refreshing fizz. Flavor it yourself by adding squeezed citrus fruits or fruit purees.

For a fun option, mix sparkling water with small amounts of 100% fruit juice instead of soda at your next party or event. Top it off with fruit slices.

Better: Kombucha

Kombucha is a fermented tea gaining popularity across North America. The effervescent probiotic drink offers multiple health perks, from digestive benefits to antibacterial properties. Flavors like ginger, fruit-infused or floral appeal to soda drinkers with apalate for carbonation.

While kombucha contains trace amounts of alcohol from the fermentation process, levels generally max out around 2 to 3 percent abv. This is much less than beer or wine. Those avoiding alcohol can opt for Jun, a non-alcoholic honey-sweetened fermented tea.

Best: Sparkling Fruit Juices

Skip sugary soda and instead choose lightly carbonated, unsweetened fruit juices like sparkling pineapple, grapefruit, pomegranate or cranberry blends. Trader Joes and Whole Foods offer some nice options.

Make your own by adding a splash of mineral water or soda water to 100% fruit juices. Tonic water adds hints of quinine for extra flair. Sparkling fruit juice spritzers make fun special occasion toasts for holidays or parties too.

Soothing Alternatives to Soda

When you want something smooth, comforting and caffeine-free instead of sodas bite, turn to one of these soothing beverages.

Good: Soy Milk

Creamy soy milk makes a nice milkshake-style treat minus the sugar overload. Choose unsweetened or vanilla varieties over sweetened options. Soy provides protein, vitamin D, vitamin K and bone-strengthening minerals lacking in soda.

For a tasty flavor infusion, add a dash of cinnamon, cocoa powder, nutmeg or peppermint extract. Blend chilled soy milk with your favorite fruits like banana, berries or mango for a healthy, candy-like sip.

Better: Chai Latte

This cozy spiced tea latte has hints of sweetness from included spices and aromatic teas. Chai draws its flavors from ginger, cardamom, cinnamon, fennel, black peppercorn and other spices blended with black tea and heated milk. Default versions at coffee shops contain lots of added sugar though.

Opt for unsweetened chai concentrate you can adjust to your taste. Add warmed non-dairy milks like almond or oat at home. Sweeten lightly with maple syrup or honey if desired. Sprinkle on dashes of cocoa powder or cayenne for extra spice.

Best: Golden Milk

Golden milk, also called turmeric latte, marries the mellow richness of heated milk with anti-inflammatory turmeric spice. This vibrant yellow elixir provides potassium, vitamin D and bone-strengthening calcium lacking in soda. The star ingredient - turmeric - boasts incredible health benefits from cancer-fighting properties to increasing antioxidant capacity.

Mix turmeric powder or extract into gently warmed non-dairy milks like almond or coconut. Flavor with ginger, cinnamon, cardamom, nutmeg, black pepper and honey or maple syrup to taste. Sip this vein soother daily to reduce systemic inflammation.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.