Soda pop Alternatives

Healthy Soda Alternatives: Low Sugar Drinks For Hot Summer Days

Iced Tea

This iced treat is an easy way to control the terms of your tea: caffeinated varieties like black, green and white tea make nice, strong iced teas — but herbal options also abound for those of you who care to stay caffeine-free. Simply brew a strong tea — if you like your drinks sweet, add a hint of honey. Leave in the refrigerator until cool and then pour over ice. The tea also delivers a burst of polyphenols — an antioxidant found in tea tannins — that can help stave off some cancers and regulate cholesterol.  

Infused Water

Commercial brands deliver a calorie-free water with a hint of anything from cucumber to lemon to blueberry — but these sips are just as easy (and less expensive) to make at home. Simply cut up your favorite fruit or vegetable and leave in a pitcher of water for at least three hours, according to Martha Stewart’s recipe. You can also add herbs like mint or rosemary for an extra flavor punch.

Seltzer + Juice

NYU nutritionist and HuffPost Healthy Living contributor Lisa Young recommends adding a splash of juice to plain seltzer for a jazzed up treat. “It beats sugar in sodas!” she told The Huffington Post.


This fermented tea has gained popularity in recent years for its purported health benefits and while those remain controversial, there is no denying that the drink is low-calorie, low-sugar, low-caffeine and hydrating.

Iced Coffee

For those who get a kick from caffeine, flavored water just can’t beat a Diet Coke. That’s where iced coffee comes in: highly adaptable (add or skip the sugar! use dairy milk or a substitute like almond!), relatively inexpensive and with a strong, almost caramel-like flavor, a cold, eye-popping coffee can serve as a lower sugar alternative to your favorite soda. And research shows that coffee may have health benefits that extend well beyond weight management: helping to protect against several types of cancer, Type 2 diabetes and more.

Flavored Seltzer

Flavored seltzer can stave off cravings for the sweeter stuff. Although they are low-calorie and caffeine-free, they are full of flavors like raspberry, lemon-lime or black cherry and are just as refreshing.

Fresh Juice

Unlike bottled varieties, freshly juiced fruits and vegetables have no added sugar. By selecting the ingredients, you can also control sugar portions by tempering sweet fruits like mangoes, grapes and melons with low-sugar, high-fiber fare such as kale, celery and lettuce.


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