All of this added sugar consumption has detrimental effects. A previous study found that substituting one saccharine beverage per day with unsweetened coffee, tea, or water may reduce the risk of type 2 diabetes by up to 25 percent.
A previous study found a correlation between diet beverage consumption and abdominal obesity in adults over 65. The increase in waist circumference was three times greater among diet soda consumers than nondrinkers.
Diet beverage addicts are not exempt either. While diet soda does not contain added sugar or empty calories like regular soda, there is evidence to suggest that it is not significantly healthier than regular soda.
1. Infuse Your Water With Delicious Flavor
Many flavored glasses of water on the market today contain sugar or artificial sweeteners. Add segments of your favorite fruits, vegetables, and herbs — such as lemons, oranges, watermelon, cucumber, mint, or limes — to a pitcher of ice-cold water to create a refreshing and flavorful beverage.
2. Drinking Soda Goes Along With Other Unhealthy Behaviors
Therefore, what are some superior options? There are numerous hydrating beverages with nutritional value that can be substituted for cola. However, it is still essential to consider the ingredients in your soda alternatives. Substituting soda with high-sugar fruit juices or processed tea and coffee beverages, which frequently contain added sugar, is not significantly healthier.
However, replacing soda with low-sugar beverages, such as unsweetened iced coffee or tea, can reduce your sugar intake while adding healthy antioxidants to your diet, according to earlier research adds that low-fat or unsweetened soy milk is preferable because it contains vitamins and nutrients, such as calcium.
3. Take Your Water Sparkling for That Bubbly Feeling
The healthiest alternative to soda is plain, old-fashioned but “sometimes it’s difficult for people to switch from soda to water. One method to ease this transition is to consume seltzer water. In moderation, there are no negative health effects of combining water’s hydrating properties with soda’s carbonation.
4, Add Juice to Seltzer and You’ve Got ‘Jeltzer’
There is no need to purchase calorie-laden sodas or expensive, so-called vitamin-enhanced waters when you can mix 100 percent no-added-sugar juice with seltzer. In addition to providing potential health benefits, a viscous, sour juice, such as pomegranate or grape, is an excellent base for Creating this light and effervescent drink by combining 1 part juice with 3 parts seltzer.
5. Fake a Lemon-Lime Soda to Satisfy Your Citrus Fix
Can’t give up your beloved soda with citrus flavoring? Use a lemon or lime and a small quantity of sweetener to create a healthier version of an occasional treat. Add a dash of stevia-based sweetener, which is calorie-free and low in carbohydrates, to a glass of sparkling or seltzer water along with a few segments of lemon or lime (or both).
A modest, short-term study suggests that consuming beverages sweetened with 1 g of stevia does not stimulate appetite; however, additional research is required.
6. Red Wine May Be Fine When Consumed in Moderation
If your preferred beverage is a spirit mixed with cola, you might be better off ordering red wine. “Red wine consumption has been linked to potential health benefits, including improved heart health and a reduced risk of certain types of cancer. There is also research into resveratrol, an antioxidant compound found in red wine, and its potential anti-cancer properties.
7. Juice Fresh Vegetables, No Chopping Needed
Vegetable juice is a fast, low-calorie method to obtain many of the health benefits of vegetables, minus fiber. According to chapter eight of Culinary Nutrition, it also contains far less natural sugar than fruit juices.
According to the USDA, 1 cup of orange juice contains approximately 24 grams (g) of sugar, whereas 1 cup of tomato juice contains 6 g. However, vegetable juice can be high in sodium; one cup of tomato juice contains 629 milligrams (mg) of sodium, which is roughly 27 percent of the daily value; therefore, whenever possible, choose a low-sodium option.
Even better, you can simply make your own fresh juice at home with a juicer. Simply add your preferred vegetables and, if you desire a sweeter beverage, a few fruit segments to the juicer — no chopping required! Add some black pepper and a dash of hot sauce if you prefer a little bite.
8. If You Can’t Do Dairy, Consider Soy Milk
25 percent of the daily value, and 2.7 micrograms of vitamin D, or approximately 13.5 percent of the daily value. Soy milk is an excellent protein-rich, plant-based alternative for those who are lactose intolerant or who do not consume dairy.
It is available in a variety of flavors, including almond and vanilla. Ingestion of soy protein may reduce (“bad”) cholesterol and blood pressure, according to a previous review, despite contradictory data on the health benefits of soy.
To reduce calories, look for low-fat, unadulterated soy beverages. Additionally, choose soy milk that has been fortified with nutrients such as calcium and vitamin D, particularly if you’re substituting it for milk.
9. If You Need Caffeine, Have a Cup of Coffee
Extensive research indicates that coffee consumption in moderation can be a healthy element of one’s diet. “Unsweetened coffee, either black or with a small amount of nonfat or low-fat milk, or plant-based milk like almond or soy, would be the healthiest option.
And, as you probably already know, the caffeine in coffee can enhance mental alertness and physical performance. A 2017 study published in the European Journal of Applied Physiology found that seven men who ingested caffeine increased their time to exhaustion by 12 percent during a cycling test and decreased their perception of fatigue.
The key to obtaining these benefits from caffeine is to avoid excessive consumption. Dietitians generally recommend consuming no more than two cups of caffeinated beverages per day (depending on how it’s prepared). Excess caffeine can cause jitteriness and anxiety].
10. Sip on Kombucha, a Fermented Tea
Kombucha, which is fermented tea, is a fantastic method to satisfy your craving for carbonation while reducing your intake of added sugar. According to a study published in the February 2019 issue of the Annals of Epidemiology, kombucha offers numerous potential health benefits due in part to the fermentation process, which generates probiotics, or gut-friendly bacteria.
11. Refresh With a Glass of Coconut Water
Coconut water is typically used to hydrate, while coconut milk is utilized in cookery. Coconut water is composed of approximately 94 percent water and is derived directly from the coconut fruit. According to a study, coconut milk is produced by grating the meaty coconut interior and contains only 50 percent water.
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