It’s no secret to anyone I know; I am no fan of sugary or fake sugary (diet) sodas. I gave up sugary and diet sodas about 15 years ago. The truth of the matter is that soda and I were growing apart for a long time before that. I've been looking for replacements for soda for some time. My initial “a-ha” moment about the potential dangers of soda came to me when I was just out of college. While at my first post-college job, I received a forwarded chain message about 50 unknown uses for Coca Cola. (Remember those forwarded chain emails that people would clog your email with 24/7; thankfully, that trend fizzled.) I don’t remember who sent me the email about the uses of Coca Cola, but the more I scrolled through the list, the more mortified I became. Coca Cola was not only the refreshing beverage that I had come to know and love – it included chemicals that were capable of bleaching a toilet, removing oil stains from a garage floor, dissolving a tooth, stripping paint off metal furniture and more. Ick! In case you’re curious, here's a similar list:
A Slow Goodbye
You would think that forwarded email would be enough to end my relationship with Coca Cola (and soda in general) once and for all; but it was not. Soda was a tough habit to break. It took a few more years and lots more articles and research on the topic before I said goodbye for (mostly) good.
I haven’t really thought about soda much in the last 10 years. On a few EXTREMELY rare occasions, mostly at parties or when it was the only option available wherever I was, I have splurged and sipped on a glass of Sprite or Ginger Ale. Soda is just not worth my time or energy overall any more, though. I have become content with the many other safer and healthier beverage choices out there. (See some healthier options below.)
Soda is Not Just Unhealthy…It’s Dangerous
Scientists and physicians have long studied the effects of regular soda consumption. For years, we were warned about the high sugar content of regular soda and the dangers of the artificial sweeteners in diet soda. Soda has been linked to everything from obesity to diabetes. Some of the latest research is even more troubling, linking soda consumption to higher rates of stroke, tooth decay and reduced bone density.
Consider the soda facts and research: It’s downright shocking that one 12 oz. can of Coca Cola includes almost 40g of sugar! A 20 oz. bottle of Mountain Dew contains 77g of sugar. Diet soda is often branded as the healthier soda option. While diet soda does not contain sugar, the artificial sweeteners have been linked to weight gain and increased risk of developing metabolic syndrome (high blood pressure, high cholesterol, large waist circumference and elevated glucose). Check out the research for yourself:
Not to Fret…Better Replacements for Soda Are Here
Nobody can deny that soda provides the ultimate thirst refreshment; however, I’ve found a few fizzy beverage options that come pretty darn close to a satisfying glass of soda but without the health red flags. Here goes:
1) Plain Old Seltzer or Mineral Water
It may be the obvious substitute but chilled seltzer or mineral water is almost as refreshing as soda – without the sugar or artificial sweeteners. If you are buying seltzer from a store, just make sure you steer clear of the options with added flavors or other additives. If you want to make your own seltzer, SodaStream is a great option; just avoid any of the SodaStream flavorings which are riddled with sugar or sweeteners.
2) Seltzer with a Twist
My sister enlightened me to the art of doctoring up a seltzer. Here are a few things that you can add to seltzer to immediately up the flavor ante:
- Fresh lemon or lime juice (or both)
- Cucumber slices
- Fresh ginger slices
- A half teaspoon of vanilla or almond extract
- Sliced strawberries, raspberries and grapes… in fact, why not make a pitcher of seltzer and make a seltzer sangria!
3) Sparkling Kombucha
Kombucha, which is fermented tea with a culture of yeast and bacteria, is an acquired taste for some. I’ve heard it compared to skunked beer, vinegar and much worse (if you could imagine). I actually found a sparkling kombucha that is mild and refreshing: Raw & Organic Live Kombucha – Sparkling Ginger. It’s much healthier than soda (about ¼ of the sugar) and contains billions of live probiotics in one bottle. Plus, the founder’s personal story is inspiring – as he was on a quest to create a healthy and tasty kombucha following the death of his sister to cancer. If you have shied away from kombucha in the past, give this one a try.
4) Sparkling Herbal Tea
Make your regular tea a bit more exciting by adding some sparkling water. Simply brew your favorite herbal tea (my favorites include ginger, chamomile and mint), chill and add sparkling water. Enjoy!
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