Just walking through a drinks aisle reveals beverages with claims to improve health in many ways, from relieving stress to increasing immunity or energy production. These “functional drinks” often contain nutrients-rich ingredients such as probiotics, prebiotics, hibiscus and ashwagandha as well as safe levels of caffeine for an invigorating boost.
Drinks that support healthy eating patterns and meet fluid recommendations can play an essential role in meeting fluid recommendations. Try these nutritious alternatives to sugary soda:
Water
Water is one of the healthiest beverages, as it is free from calories, prevents dehydration and may help lower high blood pressure (hypertension). Water can also help you consume fewer calories when watching your weight.
If plain water becomes monotonous, try adding flavor with lemon squeezes or cucumber slices for a tasty boost without increasing sugar intake. Other tasty yet healthy beverages that might interest you include green, black or white tea as well as herbal tea.
Avoid coffee drinks that contain high amounts of calories and artery-clogging saturated fat, and energy drinks laden with sugar, artificial sweeteners and caffeine. Although energy drinks claim to provide an energy boost, their use can actually cause you to crash later. Drinks made with natural sweeteners like Stevia may be healthier alternatives; however they shouldn’t be consumed regularly.
Milk
Milk is an abundant source of essential nutrients, such as calcium for bone health, vitamin D, protein and potassium – plus B vitamins! Low-fat and fat-free milk products offer healthier choices to anyone trying to lower caloric intake.
Evaporated and condensed milk are richer forms of milk that have had water removed, making them perfect for use in both baking and cooking applications.
Milk alternatives provide an appealing option for those who would rather avoid dairy products, yet still offer an assortment of flavors. Unfortunately, however, they tend to contain more sugar and less nutrition than their dairy counterparts; look out for unsweetened varieties and read nutrition facts labels carefully to make sure you’re getting enough calcium.
Herbal Tea
Herbal teas offer many health promoting properties, such as anti-aging benefits, digestive relief, calming effects, immunity boosting properties and sleep aid. Furthermore, they make an excellent alternative to caffeinated beverages for those looking for the same flavor without extra calories or caffeine intake.
Herb teas can be defined as infusions of various herbs steeped for three to five minutes in boiling water. Common examples of herbal teas are nettle leaf, lemon balm, ginger root and chamomile flower infusions.
Researchers funded by ARS are investigating the scientific basis behind folklore that herbal drinks offer health benefits. Please see the March 2011 issue of Agricultural Research magazine to gain more information. The benefits only become evident when tea consumption is combined with other healthy habits like exercise, good nutrition and stress management.
Kombucha
Kombucha is a fermented drink containing acetic acid bacteria and yeast. These organisms work together to produce acids, enzymes, and vitamins that reduce inflammation while improving gut health – according to one study, kombucha was shown to significantly lower blood sugar levels among diabetic participants.
Kombucha is also packed with probiotics, healthy bacteria that aid digestion and boost immune function. Although kombucha boasts numerous health claims, research on its consumption remains limited; home-brewed varieties may contain bacteria or yeast that could lead to infection for immunocompromised or pregnant individuals; commercially produced versions, however, are usually pasteurized to minimize infection risks; they typically also contain lower alcohol contents of 0.5% or below, making it suitable as nonalcoholic beverage options.
Hot Chocolate
Cocoa may seem indulgent, but when made properly it can actually be beneficial to health. Cocoa powder contains plenty of antioxidants that help reduce inflammation, lower cholesterol and boost immunity – so enjoy your treat guilt-free!
Drinking chocolate is a favorite beverage across cultures worldwide, from Latin America’s thick cioccolata calda to its thin equivalent found here in America.
DIY coffee drinks offer an alternative that’s free from sugar and fat by mixing milk, honey and/or maple syrup for your beverage of choice. Add adaptogenic superfoods like maca and reishi for optimal stress response support; and adding a pinch of black pepper enhances absorption of curcumin, the main active component in turmeric.
