Top 14 Healthy Soda Alternatives

There's something so refreshing about a cold, sweet soda -- right alongside a burger and fries...

After learning how much sugar and artificial, processed ingredients get added to soda, I knew I had to find a better, cleaner alternative to my beloved soda. Fortunately, there are a ton of healthy soda alternatives that are just as refreshing and delicious -- and don't leave you with a sugar crash afterward!

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What’s So Bad About Soda?

Let's first remind ourselves why soda is not a good option. Below is a list of several awful results that have been associated with soda drinking.

• Increased risk of dementia: Sugar-sweetened beverages make your blood sugar spike. And increases in blood sugar are associated with illnesses like dementia.
• Risk of gout: Excess sugar can increase uric acid levels, leading to inflammation and to gout.
• Danger to dental health: This is a given. We all know how bad sugar is for our teeth. The acids in soda don’t help either.
• Risk of cancer: Yep, it’s true. Studies have shown that cancers like colorectal, pancreatic, and endometrial can be more prevalent in soda drinkers.
• Risk of heart disease: Heart disease is linked to sugar.
• Development of diabetes: There are numerous studies linking sugary drinks to type 2 diabetes. A study recorded that giving up one sugary drink daily (and replacing it with something equally tasty like tea or coffee) can reduce the risk of diabetes.
• Belly fat accumulation: Visceral fat is a health danger and sugary drinks can increase your girth.
• Weight gain: Soda does not fill you up. You’ll drink it when you don’t even want or need it, and the calories add up.
• Fatty liver disease: Sugary drinks have a lot of fructose. Fructose can overload the liver and turn into fat, leading to fatty liver disease.

More thoughts on why soda is so bad

Sugar Addiction

Sugar is also an addictive substance, meaning your brain will tell you it wants more and more of it over time. When we drink soda, our brain releases dopamine, which makes us feel good. When the soda is gone, our brain starts telling us we need more soda for more dopamine hits.

No Nutritional Value

There is also no nutritional value in soda. That means, you're not getting any vitamins, minerals, fiber or even healthy fats when you drink soda. Just a shot of sugar to the body, which has so many negative effects.

Is Diet Soda Better Than Regular Soda?

You may think that you are doing yourself a favor by eliminating sugar in your soda. But, did you know that the fake sugars and chemicals added to diet sodas are also related to weight gain in some people? A large scale study showed that the body mass index actually crept up in people who drank soda with artificial sweeteners. (To take a short detour – if you want to learn all about sweeteners, read my post!)

What Is A Healthier Alternative To Soda?

A healthier soda alternative will have little to no added sugar, no additives, and no artificial ingredients, like coloring and flavoring. There are many excellent options and we’ll look at those below. 

14 Healthy Soda Alternatives

Let’s get you informed on the choices:

1. Infused water: I’m a big fan of water infused with flavors like watermelon, cucumber, mint, and more. For delicious ideas, take a look at my infused water recipes. I also enjoy Lemon Water as a soda alternative, which has a ton of benefits.

2. Coconut water: Coconut water comes from the middle of the young and green coconut. It’s a great potassium source and really refreshing. Look for coconut water that has no added ingredients.

3. Mineral water: Also known as spring water, mineral water comes from natural springs, making it higher in electrolytes. Mineral water brands, like San Pellegrino, offer the fizz that soda drinkers like. My fave is Topo Chico.

4. Coffee: Coffee can work! I’ve got a great coffee smoothie that’ll do the trick. And while we’re on the topic of cutting out sugar, when you are having a morning cup of joe, switch out traditional sugary creamers for healthy homemade creamer.

5. Milk or milk alternatives: Here me out – I know, soda versus milk? But if you try a nice glass of cold milk or almond, cashew, or coconut milk. Think healthy fats (so good for you and can help you lose weight) and protein to fill you up, and keep you away from snacks like chips and cookies.

6. Kombucha: Fermented food is awesome. Kombucha is a great source of probiotics. Some say the flavor takes a little getting used to, but I think it’s super tasty. Look for options with little to no added sugars, as some options can get very high in sugar.

7. Sparkling water: Sparkling water, also known as “seltzer water” or “carbonated water,” is water that has carbon dioxide bubbles in it. In some studies, carbonated water improved even satiety (feelings of fullness). Add a little squeeze of lime for a flavor boost.

8. Iced tea: I love iced tea - both black and green. Tea is a great alternative to soda because it is calorie-free, and easy to make. Here are some great iced tea recipes to try.

9. Juice: Opt for a juice like pomegranate or cranberry juice, and enjoy in a small serving. While I don't recommend drinking tons of juice, the sweet drink can help satisfy a soda craving - especially when combined with a fizzy water, like seltzer water.

10. Lemonade: Make lemonade with a healthier sweetener, like stevia or monkfruit or raw honey. This will allow you a refreshing sweet drink, but will be much lower in added sugar.

11. ACV Tonic: I like to mix 1-2 tablespoons apple cider vinegar into cold water for a great, healthy ACV Tonic. For even more anti-inflammatory benefits, add in a little cayenne pepper, ginger, and cinnamon. I share this recipe along with all the benefits of ACV in this video.

12. Homemade soda: Yes, you can make your own soda! Homemade soda tastes SO good! Fruits, like strawberry, orange, and even blackberry, give you sweet and delicious healthy soda alternatives. Find the recipes here for How to Make Homemade Soda.

13. Store-bought soda alternatives: There are TONS of these out there nowadays, but if you don’t read the label, you can still fall into the trap of drinking sugar and additives. Here are a few brands I’ve seen out there that don’t have a ton of caffeine or sugar, and would be a great place to start when moving away from soda:

• OLIPOP Vintage Cola - 2 grams of sugar with stevia
• Spindrift - 1 gram of sugar and real squeezed fruit
• Zevia - 0 sugar using stevia
• Bubly - 0 sugar and 12 flavors
• Polar Seltzer - No sweeteners and lots of flavors
• La Croix - Bubbly and light, 0 grams of sugar