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Kicking your soda habit doesn't have to mean resigning yourself to plain water. Here are five delicious and healthier drinks that can ease your transition away from sugary sodas.
1. Sparkling Water
Your daily fluid intake should consist mainly of water, according to nutrition experts. Sparkling water, which is plain water infused with carbon dioxide gas, will count toward these hydration goals while still offering the fizzy carbonation of soda.
If you love soda, you might be tempted to choose flavored sparkling water. Instead, try the plain version and enhance the flavor with fresh slices of fruit, vegetables, or herbs. This way, you can enjoy the taste without added sugars or extra ingredients.
2. Kombucha
Like other carbonated beverages, kombucha can also serve as a healthier alternative to soda, offering beneficial nutrients. Kombucha is fermented tea, which means that it's rich in probiotics (healthy bacteria) that have been shown to support digestive health.
In addition, kombucha contains antioxidants that some studies suggest may support insulin sensitivity and help prevent blood sugar spikes, benefiting people with diabetes.
3. Coconut Water
Made from coconuts, coconut water is known to support hydration due to its rich electrolyte content, including sodium, potassium, and magnesium. Its slightly sweet and nutty flavor may be more appealing to the taste buds than plain water, making it a healthy soda replacement.
Just be sure to select an unsweetened variety to reap potential health benefits rather than added sugar.
4. Prebiotic Soda
Prebiotic sodas are carbonated canned beverages that are most similar to soda in carbonation, appeal, flavor, and appearance. The difference is that prebiotic soda contains prebiotics, the beneficial bacteria that can help boost gut health and fiber intake needs.
Keep in mind that while prebiotic sodas are often promoted as healthier options than regular soft drinks, they may still contain high levels of artificial sugars and other ingredients. It's important to read the nutrition and ingredient labels carefully before consuming.
5. Unsweetened Tea
Tea, as long as it's unsweetened, can be an excellent replacement for regular soda. Green and black tea are rich in antioxidants, which evidence suggests are linked to health benefits such as a lower risk of heart disease and high blood pressure.
What's more, each of these tea types contains caffeine, which can be helpful when adjusting to the absence of caffeine-rich sodas (when consumed in moderation).
Tips for Cutting Back on Soda
Research suggests that people in the United States are cutting back on what was once heavy consumption of sugary beverages, such as soda. If you're up for the challenge, know that giving up or reducing your soda intake can be difficult, but it's not impossible. Some tips that experts recommend to help make the transition smoother include:
- Gradually reduce your soda portion sizes, rather than giving it up all at once. This allows your body time to adjust to less caffeine and sugar, which may cause a withdrawal-like effect.
- Avoid reaching for energy drinks, as these often contain high amounts of added sugar, calories, and other ingredients that may not have nutritional value.
- Rely on carbonated drinks, like sparkling water or kombucha, for the closest fizzy replacements.
- Add your own fruit, vegetable, or herbs to sparkling water to help jazz up the flavor.
- Bring your own water bottle or beverage container to eliminate the temptation to buy a soft drink while out.
Read the original article on Verywell Health
