Whether it's adults or kids, summer or winter, sugary beverages, ranging from tea and coffee to soft drinks, seem to be everyone's favourite. However, regularly consuming sugary drinks can lead to a variety of health issues, including weight gain, increased risk of diabetes, and dehydration, as sugar-laden beverages often don't provide the proper hydration our bodies need.
Therefore, Dr Sangeeta Tiwari, Clinical Nutritionist, Artemis Lite, NFC, New Delhi, emphasises the importance of considering healthier alternatives, especially those that are non-sugary. In an interaction with the OnlyMyHealth team, she shares a list of drinks you can opt for!
Also Read: What Are Normal Blood Sugar Levels? Know Range And Remedies To Control
How Sugary Beverages Impact Health?![]()
The US Centers for Disease Control and Prevention (CDC) describe sugar-sweetened beverages as any liquids that are sweetened with various forms of added sugars like brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose.
"Examples of SSBs include, but are not limited to, regular soda (not sugar-free), fruit drinks, sports drinks, energy drinks, sweetened waters, and coffee and tea beverages with added sugars," the health body shares further.
According to a 2023 study published in the journal Advances in Nutrition, habitual consumption of artificially sweetened beverages was linked to increased risks of obesity, type 2 diabetes, all-cause mortality, hypertension, and cardiovascular disease.
It is important to note that sugar is not a required nutrient in your diet. In fact, the American Heart Association (AHA) suggests that our bodies don’t need added sugar to function properly. However, if you're still consuming it, the health body recommends limiting added sugars to no more than 6% of calories each day.
Easy-To-Make, Non-Sugary Drinks![]()
Dr Tiwari recommends some easy, non-sugary drinks for hot weather or post-workout. These include options like infused water with fruits like cucumber or citrus, herbal iced teas, coconut water, and sparkling water with a splash of lemon or lime.
“You can also try making homemade electrolyte drinks using water, a pinch of salt, and a squeeze of fresh juice. These options are refreshing, hydrating, and provide essential nutrients without added sugars,” she adds.
How Beneficial Are Herbal Teas?
According to Dr Tiwari, herbal teas are an excellent beverage that can be included in your daily consumption.
“What makes them a great option is that they are naturally caffeine-free, hydrating, and come in various flavours,” she notes, highlighting the benefits, which include promoting relaxation (e.g., chamomile), aiding digestion (e.g., peppermint), and providing antioxidants (e.g., rooibos).
They can be enjoyed hot or iced, making them versatile for any season. Not only this, herbal teas can help reduce cravings for sugary drinks, making them a great alternative.
Also Read: Expert Suggests Benefits Of 6 Herbal Teas To Drink After A Heavy Meal
Make That Transition![]()
To transition away from sugary drinks, start by gradually reducing sugar in your beverages while incorporating flavourful alternatives like infused waters and herbal teas.
Dr Tiwari shares that experimenting with spices like ginger or cinnamon for enhanced taste can be beneficial for the transformation. Mixing sparkling water with a splash of natural fruit juice can also satisfy cravings.
Additionally, focus on exploring new flavours and creating enjoyable, refreshing drinks, which can make the switch feel less like a sacrifice and more like an exciting journey where you don’t have to compromise on taste.