Are you exploring alternatives to traditional, sugary soda? If you are rethinking what you put in your glass, use this practical guide to answer your bubbling questions.
For more than 100 years, soda has been a common household beverage. Soda fountains started out as a sweet treat where people shared the joy of the fizz socially. Nowadays, the idea of soda has evolved into a part of everyday life as a refreshing companion for meals and an exciting friend who is invited to every party. We even use soda alternatives as a crutch to aid some sicknesses.
But how do we still get the satisfaction of our bubbly friend without all of the side-effects of the sugar? Is there a healthy soda alternative and, most importantly, does the healthiest soda taste good?
Traditional soda can contain a lot of added sugar, but because it’s a liquid, people can consume a significant amount of it quickly without feeling as full as they might after eating an equivalent amount of calories from solid food. In other words, soda can be an easy, somewhat “hidden” way to consume extra sugar and calories.
How do we choose healthy carbonated drinks without missing those things we enjoy about our beloved sodas? Do the healthiest carbonated beverages still have the fizz, the sweetness and let's not forget the caffeine of our dear old friends? By the end of this article, you should know what to look for in a healthy soda and have options for healthy alternatives to sugary sodas.
Summary
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Carbonation adds bubbles, fizz, and a crisp feel.
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Reading labels helps you spot added sugar and high calories.
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The healthiest soda choices are low in calories, low in sugar and still taste good.
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Some functional drinks add extras like herbs, amino acids, and probiotics.
What makes a beverage carbonated?
A beverage is carbonated by adding Carbon Dioxide (CO2) to it. This creates the bubbles we love and even produces a fizzing sound. Carbonation can happen by natural fermentation or by artificial carbonation.
The reason we find bubbles so satisfying is because they enhance the flavor of the drink. They also create a mouthfeel which increases the refreshment we receive when drinking. Bubbles are often also used to balance the acidity of our favorite sodas. Handy little fellas!
What are the different types of carbonated beverages?
Before we learn how to choose the healthiest fizzy drinks, it’s important to understand all of the different types of carbonated beverages.
The main categories of carbonated beverages are:
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Carbonated soft drinks:These are all our familiar sodas, diet, fruity or otherwise.
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Carbonated waters and mixers: Soda water, seltzer and tonic water all fall under this category. They offer the satisfaction of bubbles but not much flavor.
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Energy drinks: These are carbonated beverages with added caffeine specifically intended to give a quick energy boost.
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Functional beverages: Drinks formulated with added active ingredients designed to provide more than just normal hydration ie. probiotic sodas for gut health or adaptogen beverages that help support relaxation and mood, sometimes called mood boosting sodas.
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Fermented beverages: Good examples of fermented beverages are kombucha and beer. The fermentation process naturally creates the bubbles.
What to look for in a healthy soda.
Now that we’ve looked at the types of carbonated beverages, let’s talk about healthy soda alternatives.
For some people, hearing the term “healthy sparkling beverages” sounds boring and unappetizing. Are carbonated drinks with no added sugar still good? Will I still want to invite them to the cookout? Healthy sparkling beverages can be delicious and just as much fun as their sugary counterparts. So, the short answer is, yes.
Healthy soda alternatives are all over the market now but it can be difficult to choose between sparkling water vs. flavored soda or carbonated water vs. soda. What are the true differences? Unfortunately, it’s not as easy as simply selecting this low-calorie sparkling drink over that low-sugar carbonated beverage.
The best way to make decisions on the healthiest carbonated drinks, we first need to understand how to read and understand food labels.
Understanding Food Labels
The first thing to understand about food labels is that ingredients are listed in order of quantity. So, the first ingredient will be in the highest quantity. If the first ingredient of your drink choice is sugar, or one of its many variations, then it would most likely not be considered a low-calorie drink option. See this food label guide.
Calories are a common concern for those searching for healthy drink alternatives. This unit of energy can be a valuable tool for measuring what is needed to fuel your body. However, serving size is just as important as calorie count, and the two things should be considered in tandem.
A normal daily diet of 2,000 calories is recommended. If one serving of your beverage choice is 100+ calories, it may be difficult to adhere to the recommended daily dietary intake.
A good rule of thumb for understanding grams of sugar on a food label is to divide by 4 or “the teaspoon trick.” Most sodas average 38 to 46 grams of sugar. That’s 10 teaspoons of sugar! Sounds like a toothache!
The healthiest carbonated beverages with the highest acclaim on the market average 0 to 5 grams of sugar. Sounds much nicer, no? These no sugar added beverage alternatives can still be sweet and tasty. No sugar added means they only have naturally occurring sugars, usually coming from plant or fruit sources.
Healthy alternatives to sugary sodas
The best and healthiest alternatives to sugary sodas should still give us the satisfaction of our old familiar friends without also massively increasing our sugar intake. Soda water is great but can be unappealing if you're looking for flavor. Adding seltzer water or tonic to your favorite fruit juice can give you that desired flavor but can also carry a heavy calorie or sugar count.
Finding the middle ground is important for every day sipping. The best and healthiest carbonated beverages should combine flavor with low calories, little to no sugar added and possibly adding functional ingredients with added benefits. Functional mood boosting sodas like Moment ticks all the boxes of healthiest sodas (you can purchase them directly from our website or on Amazon).
Q&A
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Question: What makes traditional soda less ideal for daily use?
Short answer: Traditional soda often has a lot of added sugar. Because it is a liquid, it is easy to drink a lot fast without feeling full. -
Question: How can I tell whether a carbonated drink is a better choice?
Short answer: Read the food label. Check the ingredients, serving size, calories, and sugar. If sugar is near the top, it is less likely to be a smart pick. -
Question: Are no sugar added carbonated drinks still flavorful?
Short answer: Yes, many drinks with no added sugar still taste sweet and fun. They may use natural sugars from fruit or plant sources. -
Question: What is the difference between soda water and functional beverages?
Short answer: Soda water mainly gives you bubbles. Functional beverages are made to do more than hydrate. They may include probiotics or adaptogens and can fit the good mood drinks idea. -
Question: What should the best healthy soda alternatives offer?
Short answer: They should still bring fizz, flavor, and refreshment. The best ones also keep calories and added sugar low.
Disclaimer: The information on this blog is for general informational and educational purposes only. It is not professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions about a medical condition. Never ignore professional medical advice or delay seeking it because of something you read on this site. The statements used are not evaluated by the FDA and the products mentioned do not intend to diagnose, treat, or prevent any diseases.
