Best sugar free drinks: 5 healthy alternatives to soda

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Looking for a healthy alternative to sugary drinks? Then you are at the right place. In this article we will give you options for drinks that are low on sugar and are good soda alternatives. 

Rethink your drink: 5 sugar free drinks

Sugary drinks are the leading source of too much added sugars in our diet. These includes regular soda, fruit drinks, sports- and energy drinks and sweetened water like lemonade. Skipping these drinks and trade them for an healthier alternative, can increase your health and vitality. We have a list of our top five sugar free drinks: 

1: Ice Tea

Please note that we are not referring tot the ice tea from Lipton Ice Tea for instance that you see in the supermarket, these bottles contain sugar. 

In this example we refer to a nice jug of home made ice tea. You can make your own healthy tea in a couple of minutes. Just combine your favorite tea with some cold water and optionally some slices of fresh fruit. Are you an advocate of strong tea? Just leave it in the fridge for a couple of hours and you will have a perfectly strong glass of ice tea.

Looking for a nice recipe? Check out this summer strawberry ice tea. 

2: Sparkling water with flavors

Sparkling water is probably the most obvious option when you want to quit drinking soda. But what you probably didn’t knew yet, is that you can actually combine sparkling water with multiple flavors and vitamins to boost your day. 

You can create your own creative healthy soda. With our flavor module, you can combine sparkled water with four different flavors without drinking any sugar. 

3: Fruit infusions

Probably the most time consuming but also most appealing drinks on this list: fruit infusions. The best thing is that you can prep this drink and that you can use fruits that are about to be thrown away.  

You can go for the fresh lemon/lime/cucumber combination. A favorite of many people. Just cut some lime, lemon and cucumber and leave it in a big jar for a couple of hours to let it get really tasty. Note that fruits contain sugar also, but these are not added sugars like in Coca cola and hence healthier in general (with normal use).

Tip: you can also prep this by squeezing lemon juice (and other preferable ingredients) into ice cubes. This way, you can simply make the drink when you are thirsty. You can do this with lemon, mint, orange juice and almost every ingredient your fruity heart desires.

Tip 2: feeling a bit lazy but in for a healthy fruit infusion? Try the frozen fruit that’s already cut. This way, you simply add it to your water and leave it for a couple of minutes. 

4: Coconut water

Not completely sugar free, but very tasty and refreshing! Coconut water is a refreshing drink that you can buy in almost every grocery store nowadays. Every time you take a sip, you imagine yourself somewhere on a tropical beach drinking water from a coconut. 

Please don’t confuse coconut water with coconut cream though! 

5: Kombucha

Kombucha? Yes, kombucha. It is a fermented drink contains probiotica. This helps your immune system and intestinal flora. This relative new and somewhat trendy drink is gaining popularity recently. You can buy it in the grocery store but it is a bit expensive. You can make it yourself with five easy ingredients: water, green or black tea, kombucha or apple cider vinegar, a kombucha mushroom (=coby) and some sugar. 

Sugar?! You probably think that is a bit unexpected in a blog about alternatives for sugary drinks. But the sugar is for the fermentation proces of the kombucha mushroom. Here you can find a step by step tutorial to make your own kombucha. 

What is the amount of sugar in drinks like Coca Cola?

The amount of sugar in drinks that you probably drink very often can be surprising (or a bit alarming). As it is often more than you think. Did you know that a small glass of orange jus (150 ml) contains 14 grams of sugar? That is 3-4 sugar cubes.  

Sugar in soda per glass

Want to know how many sugar is in soda like coca cola? Be prepared to be shocked – a bit. Because Coca-cola and Chocomel are one of the most sugary drinks there are. 

Please see below table for the amount of sugar cubes per glass of drink: 

Chocomel: 7 sugar cubes (30 gr. sugar)
Redbull: 6,5 sugar cubes (27,50 gr sugar)
Coca Cola: 6 sugar cubes (26,50 gr sugar)
Capri Sun: 5-6 sugar cubes (25 gr sugar)
Fristi: 5 sugar cubes (20,50 gr sugar)
Vifit: 5 sugar cubes (20,25 gr sugar)
Glas of normal lemonade: 1-2 sugar cubes (4 gr sugar)
Glass of Aquablu water: 0 cubes sugar, (0,0 gr sugar)

Sources: CDC, Voedingscentrum


The risks of too much sugar

Eliminating sugar from your diet isn’t easy. Because it is present in so much drinks, it is tricky to avoid. Sometimes you do not have a choice however. For instance if you are diabetic, having an allergy or simply wanting to pursue a healthier lifestyle. Reducing your sugar intake can have a huge impact on your health. As consuming too many added sugars can lead to a variety of health problems such as gaining weight, diabetes and heart diseases. 

Sugar doesn’t only have negative associations. As a certain amount of sugar can give you energy and some health benefits, but we mostly consume way too much sugar in our lives. 

Did you know? A not-very-fun fact: the small packages of juice that children take with them to school still have an average of 3 to 5 sugar cubs in them. This is a lot. 


Drink more, live more!

Apart from the fact that it contains sugar or not, it is important to drink sufficient water. This will benefit your health, vitality and energy level positively. An overview of how much a person should drink during a day is found here

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