Healthy alternatives to Soda and Fizzy drinks

Whenever you’re out and thirsty, what do you reach for
most of the times? Do you buy a water bottle or just replace it with a chilled
soda can? The later one, I know. This carbonated, sweetened, artificially flavored
drinks are so damn popular that people tend to miss the dark side of the tasty

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Aside from containing sugar
or corn syrup, they also contain preservatives and colorings. Soda or fizzy
drinks are just sugarcoated health hazards in shiny packaging. The
over-consumption of sodas is related to obesity, hypertension, type-II
diabetes, dental caries and low nutrient levels. The most commonly available
sodas also contain caffeine, the over consumption of which causes anxiety and
sleep deprivation. The most popular preservative, sodium benzoate, has been,
researched upon by University of Sheffield, and they found that there’s a good
chance sodium benzoate causes hyperactivity and damages DNA.

According to,
repeated consumption of colas causes hypokalemia, a condition where potassium
levels in your body becomes extremely low.

The colas and sodas generally
available contain high concentration of simple carbohydrates and simple sugars.
If the bacteria in our mouth ferment the carbohydrate, acids are formed that
dissolves the tooth enamel and promotes dental decay. This increases the risk
of dental caries.

According to American Heart Association’s Epidemiology and Prevention/Nutrition, Physical Activity and Metabolism
2013 Scientific Sessions by researchers at the Harvard
School of Public Health, sugar-sweetened liquid refreshments may be the cause
of 180,000 deaths per year, globally.

Scared much?
Thinking about alternatives to sodas and fizzy drinks? Fret not, ’cause I’m
here to write about some healthy and tasty drinks that aren’t hazardous at all!
Read on to find out how you can make yourself a delicious yet healthy beverage
that would both quench your thirst and please your tastebuds!


The healthy alternatives you’ve been waiting

I am about to reveal some fresh and natural recipes for
alternatives that you would like better than those sodas and colas. Devoid of
artificial flavorings and sweeteners, these will provide you with nutrients and
your required body energy. If you are on a healthy diet, these drinks will
definitely help you out in losing a few extra pounds. A few ingredients are
natural anti-oxidants, which is just an added bonus, really! Try out these 100%
natural, refreshing recipes for drinks that will blow your mind.


Lemon Mint Tea

This recipe is my
own favorite go-to recipe every time I something fresh and cool to drink. It
is, really easy to make and serves its purpose quite nicely.


Add 5­-6 teabags
in boiling water and let it seep for, like, 15-20 minutes. If you want to
sweeten, your tea, just add a tablespoon of honey. Now discard the teabags
without squeezing, as this tends to make the tea bitter. Finally, combine this
with cold water and fresh mint leaves and refrigerate. Serve over freshly cute
lemon slices and ice.


You can try out
this recipe with your favorite blend of tea. If you do not want to add any
sweeteners then try out the fruit-flavored tea blends like mango, peach or
passion fruit. They will naturally make your tea sweet.



Coconut water is an excellent choice, if you’re looking
for something that would keep you hydrated and which is low in carbohydrates.
Its high potassium content makes it a superb drink for lowering blood pressure.
It is, also known to avert cardiovascular diseases.

Additionally, coconut water contains both magnesium and
calcium that work together to reduce stress and help us stay calm. 

The best way to enjoy coconut water is from a fresh green
coconut. Packaged coconut water is not always 100% natural. Once you break open
the coconut, you will have to store the water in a cold, dry place, probably in
a refrigerator. The water needs to be, consumed, within 3-5 days. The next best
choice is cold-pressured coconut water. It is, only slightly processed by high
pressure to kill all the bacteria while retaining its natural level of
nutrients and mineral.

Avoid coconut water with added flavors or added
sweeteners. They are not good for health at all.



Kombucha is a fermented black tea drink that is specially
known, for its health benefits. Kombucha helps bring down inflammation. The
fermentation of black tea produces new anti-oxidants like glucaric acid, which
the black tea generally lacks. (Source:
The beverage promotes healthy gut and averts stomach ulcers. Kombucha, also,
helps in controlling diabetes, sustaining a healthy liver and to regulate
cholesterol, naturally.


Below, I am providing a recipe for Apple Kombucha drink.


Drop ice into a glass and pour limejuice over it. Add 2-3
wedges of lime and fresh mint leaves. Now, pour a bottle of kombucha in it.
Your drink is ready.


Fruit Juice with Seltzer

If you, miss the sodas too much try out this recipe.


Add ½ a cup of apple juice and cherry juice with ½ cup of
seltzer water and drink it immediately. If you leave it out in the open, the
fizzy will not last. So, you have to drink it pretty quickly.

I am providing another recipe of fruit juice with seltzer
water. This one is my personal favorite.


Make juice of a whole orange, ginger and lemon. Add
seltzer water. Stir a bit and drink up!



Now hear me out
before you throw me under the train. I am not asking you to drink just plain
milk (although that’s a healthy option too!); I am providing you with flavored
milk recipes that do no harm whatsoever.


Chocolate Milk: Add 1-2 teaspoons of cocoa powder in warm
milk to make chocolate flavored milk. If you want a shake, add a bit of chopped
bananas and 2 frozen coconut cream cubes and blend.


Spicy Milk: Pour, honey in a glass. Boil milk until
small bubbles appear. Remove from heat and add cloves and cinnamon. Cover it
with a lid and let it steep for about half an hour. Then, put the milk back on
heat and bring it to boil. Remove cloves and pour hot milk in a blender, until
it is halfway full. Blend it on high speed for half a minute. Pour this into
the honey-filled glass. Stir the milk to dissolve the honey. Garnish with
chopped almonds and serve.



Lemonade is a pretty, well known refreshment in every
household. I am, too, no stranger to lemonade. It is, really easy, to make and
tastes quite good.


So here is a simple lemonade recipe.


Keep juicing lemons until you have 2 cups of lemon juice.
Add water and sweetener. You can sweeten it with honey or agave, if you are
trying to avoid sugar. Finally, add ice and your drink is ready.


Iced Coffee

This is one of the tastiest drinks that I have ever
tasted. When you order this drink outside, you get a large dollop of added
sugars and preservatives and coloring and God know what! So why not make the
drink yourself at home? You can avoid the extra calories, if you avoid drinking
the costlier options that are so easily available.


Here is a low calorie iced coffee recipe.


Mix espresso powder and hot water and pour it in a
blender. Leave it like that for a minute or two. Add chopped bananas, milk and
honey to it. Cover with a lid and blend until you get a smooth consistency.
Slowly, add ice and blend until you get your desired consistency. Sprinkle with
cinnamon or you can add caramel sauce if you like.


Fresh fruit juice

When I say fruit juice, I mean juice that you make at
home with real fruits. Only and only with real fruits nothing else. The sugar
syrups that are marketed as ‘natural fruit juice’ are not right for your


Make sure you first wash all the fruits with warm water
because they are, grown in fields laden with pesticides and insecticides, which
are very poisonous.


My favorite kind of fruit juice is apple juice, and I am
about to share my mom’s recipe here.


Mom always uses apples that are low in acid content like
Fuji apples or Juliet etc. Wash the apples, spray vinegar on them and keep them
aside for like, 5-6 minutes. Then rub them with sea salt and wash them again.
Cut the apples into small pieces and remove the seeds and the core. Drop them
into the blender and add a few pieces of chopped ginger, juice of half a lemon,
one cup of orange juice (or any other juice you want), and a pinch of salt and
holy basil or mint leaves. Pass the blend through a strainer and serve


Vegetable Juice

These are the lesser known and lesser-loved variety of
juice. Nobody chooses vegetable juice over fruits. Unless of course you are a
health freak, in which case, good going! Nevertheless, let me tell you, that
vegetable juices are not just nutritious they are very delicious too. Let me
give you some recipes so that you can decide for yourself.


Put peeled cucumbers, hearts of romaine lettuce, chopped
apple without the core and seeds, celery and half a peeled lemon into the
juicer. You can drink it immediately or you can store it in an airtight mason


Pour three cups of washed spinach, one lemon (peeled if
desired), one pear, one apple (core and seeds removed) and one cucumber in the
juicer. Drink immediately.


Put purple kale, head red cabbage, red beet, two carrots,
one 1-inch ginger and one lemon in the juicer. Blend well and drink up. This
drink does remind me of Borscht, which is a traditional Russian beet soup.


Detox Water

Detox water is what we call water infused with fruits and
vegetables. It is a healthy drink and cleanses the body of the unwanted toxins
and wastes.


Making it is pretty simple. Just cut the desired fruits
and vegetables, drop in a pitcher or mason jar, and fill half of it with ice
and the rest half with water. Let in infuse in the refrigerator for an hour.
You can drink this throughout the day.


If you want to know more about detox water and their
recipes, check out this article –


Cranberry Punch

I discovered this drink while visiting one of the uncles
who has diabetes. My aunt served this to everyone and good God was it tasty! It
has zero fat and as you can guess, harmless for people with diabetes.


Bubble cranberry juice below boiling point with cinnamon
and nutmeg. Then chill it, mix with sparkling water, and serve.



The most noticeable effect of sodas or fizzy drinks is
the weight gain. One of the lead causes of obesity is over-consumption of
artificially sweetened, sugary colas.


If you are thinking that you will just replace your
ordinary sodas with diet sodas then stop right there. This is a misconception.
Diet sodas do not help you in any way. The sugar-substitutes that are present
in diet sodas confuse the body. They trigger insulin, which puts your body on
fat-reserve mode and ultimately leads to weight gain.


Drinking diet sodas regularly in associated with
increasing the chances of type-II diabetes. According to a study by the
University of Minnesota, consuming diet sodas per day was, related with a 36%
rise in the risk of metabolic syndrome and diabetes. Metabolic syndrome illustrates a group of conditions
(including high blood pressure, elevated glucose levels, raised cholesterol,
and large waist circumference) that put people at high peril for heart disease, diabetes and


Other risks of diet sodas include migraines and
headaches, depression and tooth erosion. All in all, diet sodas might not
provide you with any extra calories but will do you much harm in exchange for


The above-mentioned recipes of iced tea, iced coffee,
lemonade, fruit juice, vegetable juice, detox water and punch – are all
immensely healthy besides being tasty. They will provide you with essential
nutrients that you need to stay healthy.


So, try one of these recipes today and let me know which
one you liked best! Until the, stay healthy and abort those sodas!


I'm Erica!

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