If you’ve ever felt guilty about drinking something delicious, knowing that its sweet taste could be counterproductive to your diet, don’t worry, you’re not alone. Feeling remorseful about drinking something with a little sugar is normal. Sugar rushes and insulin spikes are serious issues, and we must take care of our health. However, this does not mean that we have to limit ourselves to drinking water or carbonated drinks full of aspartame.
There are drinks that, despite having small amounts of sugar, have nutritional values that are very beneficial to our health. The real problem is not sugar itself, but where it is found. Added sugars, such as cane sugar, are not the same as sugars that occur naturally in the ingredients we use. In other words, a glass of juice concentrate with corn syrup is not the same as a glass of freshly squeezed ripe orange juice. The nutritional content of the two is not comparable. Here are six alternative drinks you can enjoy while continuing to take care of your health.
Orange Juice (100% Pure)
Fruit juice has always been a topic of debate. A glass of this drink tastes like elixir on a hot summer afternoon. However, because it lacks the whole pulp, many assume it should be avoided. However, a small amount of fruit juice offers a concentrated dose of vitamin C, which is essential for maintaining a healthy immune system. It also contains folate and potassium. To maintain its healthy properties, try to buy juice with a little pulp and always drink it with food, not on an empty stomach.
Fruit Smoothies
We know that smoothies can seem like sugar bombs, especially if they are creamy and look like ice cream. However, a good homemade smoothie retains all the fiber from the fruit and vegetables used as ingredients. Although blending the fruit breaks down the fiber a little, it doesn’t eliminate it, but makes it easier to digest than if you were to chew it. The key is the amount of smoothie you make. Look at the ingredients: would you be able to eat all those pieces of fruit in one sitting? No? Then you may need to make a smaller smoothie.
Agua Fresca
These drinks are very vibrant in color and sweet, but they are quite watered down. They are made from fruits such as watermelon (or hibiscus flowers) that are blended and diluted with a lot of water.
This way, you get all the flavor of the fruit with very little sugar if you buy the large size. Plus, it contains no added sugar, just the natural sweetness of the fruit. Watermelon agua fresca, for example, provides L-citrulline, which helps reduce muscle fatigue.
Kombucha: Asia’s Natural Soda
Kombucha is essentially a fermented tea that is naturally carbonated. Thanks to this fermentation, the live cultures of bacteria and yeast consume much of the sugar. Although it retains a tiny amount of sugar, this liquid is rich in probiotics and antioxidants. It is the perfect drink to support a healthy gut microbiome.
When buying it at the supermarket, make sure it has less than 5 g of sugar per serving and is unpasteurized (to ensure that the probiotics are still alive).
Freshly Made Green Juice
Yes, we know that kale went out of fashion a few years ago. But the reality is that smoothies made with lots of vegetables are still a powerful concentrated source of nutrients in a glass. If you drink a vegetable smoothie, you’ll get a direct supply of vitamins A, C, and K, as well as antioxidants that fight inflammation.
If you want to make it more palatable, stick to a ratio of three parts vegetables (e.g., spinach, celery, cucumber) to one part fruit (green apple or pineapple) to maintain a pleasant thickness and low fructose content.
Coconut Water
Although it looks like sugary water, this clear drink is naturally sweet. It is a great substitute for artificial sports drinks, as it is a natural source of electrolytes and is also rich in potassium and magnesium. If you need to restore fluid balance in your muscles after strenuous exercise, coconut water is an ideal choice.