The world’s obsession with soda knows no bounds, but not everyone on earth sips it for their health in the first place.
Drinking soda can be very detrimental to your health. Soda consumption may well be associated with a higher risk of stroke, heart disease, different types of cancer like colorectal cancer, and all other causes of death. This eating habit is also linked to obesity. Drinking soda can also trigger your sweet cravings by dampening your sensitivity to sweet tastes, which sets off a vicious cycle of drinking and eating foods with added sugar.
There is no nutritional benefit to taking soda due to the lack of valuable nutrients. A can of soda contains about 36.8 g of sugar.
All this sugar content has very harmful effects on health. A study found that swapping sugary drinks for other unsweetened teas, coffees, or water on a daily basis can help reduce the risk of type 2 diabetes to a much greater extent, by up to about 25%.
So let’s see other top picks for Soda
There are many other refreshing drinks with lots of nutritional value that you can have instead of soda. Replacing your soda with processed coffee and tea and other high-sugar fruit juices, which usually contain harmful added sugars, won’t help your health.
So replacing your soda with lower-sugar beverages, such as unsweetened iced tea and coffee, can effectively reduce your sugar intake while adding many beneficial antioxidants to your diet. Unsweetened soy milk is one of the best options to get several nutrients like vitamins and minerals like calcium
What to have instead of the soft drink?
Need inspiration? Regulate your life with these healthier, low-calorie thirst quenchers that, in addition to providing nutrients, will also satisfy your taste buds.
Cool your water with refreshing flavors
There is highly flavored water everywhere, but many of them contain sugar or other artificial sweeteners. A healthier choice would be a natural flavor. You can add a few slices of your favorite vegetables, fruits and other herbs – you can try oranges, lemons, watermelon, mint or cucumber with ice water for a refreshing drink. Another great option can be chopped fruit in a tray, adding water, then freezing. Now you can place these colorful and tasty fruit cubes in your drink for instant color and flavor.
Go with hot or iced natural green tea
Previous research on green tea has found that it can help you reduce the risk of heart disease, cancer, obesity, liver disease, and other type 2 diabetes. researchers note that green tea is naturally quite high in antioxidants which are available in many varieties.
Fresh fruit juice
There are many fresh fruit juices that one can consume to rejuvenate in the morning. Grape juice and pomegranate juice are good sources of antioxidants that can help protect your blood vessels and your brain. A study found that pomegranate juice may help improve memory problems in older people.
Grape juice can help protect your heart, according to several studies conducted. The benefits of different flavonoids which are disease-fighting compounds present in grape juice could be said to be present in just 1 cup of Concord grape juice.
Whatever juice you have, you don’t want to consume too much with this drink. It is a common misconception that juice is very good for humans because it is made directly from fruit. Also, it has some nutritional benefits that soda does not provide, but on the other hand, it can also be high in calories and added sugar.
Juice fresh vegetables instead of chopping them
Vegetable juice gives you a quick, low-calorie way to get many of the benefits of vegetables, without the fiber. It also contains much less natural sugar than fruit juices. For example, according to studies, 1 cup of orange juice typically contains 25 grams of sugar, while 1 cup of tomato juice contains 7 g of sugar. But on the other hand, vegetable juice can be high in sodium because 1 cup of tomato juice contains 630 mg of sodium, or about 28% of your daily value, so you can opt for a lower sodium option. as far as possible.
If you can’t pair it with dairy, opt for soy milk
1 cup of skim milk provides you with 320 mg of calcium, about 25% of your daily intake, and about 2.7 mcg of Vitamin D, which is about 13% of your daily value, according to research. But for people who are lactose intolerant, soy milk can be a good option for their vegetable protein intake. It is available in different flavors, including vanilla and almond. Also, consuming soy protein can lower your bad cholesterol, as well as your blood pressure. Also, choose soymilk fortified with major nutrients like vitamin D and calcium, especially when consuming it as a dairy substitute.
Other plant based milks are Coconut, Almond, Coconut, Rice or even Oat – are potential and healthy dairy alternatives of which soy is the best.
To fill up on caffeine, have a coffee
A number of studies suggest that drinking coffee in moderation can be a very healthy option for your diet. If it is unsweetened coffee, black or with some low fat or skimmed milk, or even plant based milk like soy or almond would be the healthiest option you can choose . Coffee drinkers generally have a lower risk of prostate cancer, heart disease, endometrial cancer, etc. Additionally, the caffeine in coffee can provide you with greater mental alertness and great physical performance, but remember to reap all of these benefits, you should not overdo it as too much caffeine can leave you feeling anxious. That’s why many nutritionists suggest drinking only a few cups of coffee a day. According to studies, it is generally considered safe to consume 400 mg of caffeine per day. Pregnant women and those trying to get pregnant may want to avoid it. Coffee consumption is also linked to an increased risk of fractures in women, so if you’re prone to fractures, you should avoid coffee, according to a 2017 study.
Refresh with a glass of coconut water
Unsweetened coconut water is a good natural source of vitamins and minerals, and has the added benefit of being low in sugar. Additionally, coconut water contains electrolytes (minerals that maintain water balance), such as potassium, magnesium, and sodium, which are often reduced during long or intense exercise.
But don’t confuse coconut water with coconut milk. Generally, coconut water is for hydration, while coconut milk is used in cooking. Coconut water comes directly from the coconut fruit itself and is nearly 94% water. Meanwhile, coconut milk is made by grating the flesh of the coconut and is only 50% water – the rest is fat and protein.
Drinking too many sugary drinks like soda can have various negative effects on your health, such as increased risk of heart disease, dental cavities, low bone density, and other metabolic disorders such as type 2 diabetes.
Increased sugary soda consumption is also a powerful risk factor for obesity and weight gain.
So if you want to lose weight or build muscle or avoid having a chronic disease, and you want to live longer, limit your soda consumption.
Frequently Asked Questions
1. What are the harmful effects of cold drinks?
Drinking very sugary drinks, like soda, can have many negative effects on your health, ranging from an increased risk of tooth decay to an increased risk of heart disease and metabolic disorders such as type 2 diabetes.
2. Which drink is best for the heart?
Heart-healthy beverages (other than water)
- Sparkling water.
- Unflavoured milk.
- Plant-based milk with added calcium, such as almond, soy, oat and rice milk.
- Fruit or vegetable juice.
1. Effects caffeine on neuromuscular fatigue and performance during high-intensity cycling exercise in moderate hypoxia
2. Potential associations and population impact consumption of sugary drinks and type 2 diabetes, and effects of substitutions with alternative drinks