Choosing the healthiest non-alcoholic beverages can be tricky when you’re trying to cut down on sugar. Sugary drinks like soda, fruit punch, and energy drinks can contain a lot of added sugar and are linked to weight gain, diabetes, heart disease, and other health issues. The American Heart Association recommends limiting added sugars to no more than 25 grams or 6 teaspoons for women and 36 grams or 9 teaspoons for men per day. Finding lower sugar options that are still flavorful can ensure you stay hydrated and satisfied without overdoing it on the sweet stuff. Here’s an overview of some of the best non-alcoholic drink options low in sugar.
Water
Plain water is naturally calorie-free and contains no sugar. It should be your go-to when you’re looking for a zero-sugar beverage. Plain water can come from the tap or in bottles. Some bottled brands add natural flavors or carbonation for taste, but avoid any with added sugars like high fructose corn syrup. Flavoring your water at home by adding sliced fruit, vegetables, or herbs can provide flavor without sweeteners.
Sparkling Water
Sparkling or carbonated water contains carbonation added during the bottling process but no sweeteners. Popular unsweetened brands include LaCroix, Perrier, San Pellegrino, and Polar Seltzer. Sparkling waters come in a variety of natural flavors from lemon to berry, allowing you to get more taste without extra calories or sugars. Be sure to choose unsweetened varieties that have 0g sugar on the label.
Tea
Both iced and hot teas contain antioxidants and typically have little to no calories or sugar. Opt for unsweetened varieties without added syrups or sweeteners. Green, black, white, and herbal teas are flavorful on their own. To add sweetness, use a small amount of honey, stevia, or monk fruit. The following teas are sugar-free options:
- Pure green tea
- Pure black tea
- Herbal teas like hibiscus, peppermint, chamomile
- Unsweetened iced tea
Coffee
Plain black coffee is calorie-free. Adding a splash of milk or creamer adds minimal calories, but avoid the fancy sweetened coffee drinks which can pack in added sugars. Sugar-free coffee options include:
- Black coffee
- Cold brew coffee
- Coffee with a splash of milk or unsweetened plant milk
Kombucha
This fermented tea drink contains probiotics, vitamins, enzymes, and trace amounts of alcohol from the fermentation process. Many commercial brands of kombucha add fruit juice or other sweeteners which boosts the sugar content. However, there are some brands that offer unsweetened or low-sugar kombucha with only 1-2g of sugar per serving.
Some low-sugar kombucha options include:
- Health-Ade Kombucha
- GT’s Enlightened Organic Raw Kombucha
- Brew Dr. Clear Mind Kombucha
Check labels and aim for kombuchas with 2g of sugar or less per serving. You can also control sweetness by brewing kombucha at home using tea and a kombucha scoby without adding juices.
Coconut Water
The naturally occurring liquid from inside coconuts contains electrolytes like potassium and magnesium. Plain coconut water has a light sweet taste with little added sugar. An 8-ounce serving of coconut water contains between 3-6 grams of sugar depending on the brand. Opt for unsweetened varieties to get the refreshing flavor without a lot of added sweeteners.
Some unsweetened coconut water brands include:
- Harmless Harvest
- O.N.E. Coconut Water
- Taste Nirvana
Vegetable Juice
Fresh vegetable juices made with low-sugar vegetables like cucumbers, celery, spinach, kale, or carrots can provide hydration with essential vitamins and minerals. Go for low-sodium vegetable juices without added sugars or syrups. Limit fruit juices which tend to contain more natural sugar. Making your own vegetable juice at home lets you control the amount of sweetness added.
Dairy and Non-Dairy Milks
Milk and nut milks contain calcium, protein, vitamins and minerals. Opt for unsweetened varieties over flavored milks which often contain added sugar. Sugar-free options include:
- Skim or low-fat milk
- Unsweetened almond milk
- Unsweetened coconut milk
- Unsweetened cashew milk
- Unsweetened soy milk
Other Low-Sugar Options
- Seltzer with lemon or lime
- Unsweetened cranberry juice
- Sugar-free energy drinks
- Unsweetened protein shakes
Worst Non-Alcoholic Drinks for Sugar
It’s best to avoid or limit the following drinks which tend to be highest in added sugars:
- Soda
- Fruit punch
- Sweetened iced teas
- Sports drinks like Gatorade
- Flavored coffee drinks
- Sweetened juice drinks
- Sweetened protein shakes
Daily Sugar Recommendations
Here’s a look at the recommended daily sugar limits for adults according to the American Heart Association:
| Gender | Daily Sugar Limit |
|---|---|
| Women | 25g or 6 tsp |
| Men | 36g or 9 tsp |
To stay under these amounts, be sure to check labels and choose beverages with little to no added sugars. Water should make up the majority of your daily fluid intake. Going for unsweetened teas, coffee, milks, and juices in moderation can help satisfy your taste buds without overdoing it on sugar. Limiting sugary drinks is an easy way to improve your overall diet.
Tips for Choosing Low-Sugar Drinks
Follow these helpful tips when selecting non-alcoholic beverages to reduce your sugar intake:
- Read nutrition labels and choose options with 0g or very low grams of sugar
- Avoid drinks with ingredients like high fructose corn syrup, honey, sucrose, dextrose, and fruit juice concentrates
- Choose plain water flavored with lemon, lime, cucumber, or mint
- Look for unsweetened teas, coffees, and juices
- Limit fruit juice portions to 4-6 ounces per day
- Use artificial sweeteners like stevia or monk fruit sparingly
- Dilute sugary juices with plain or sparkling water
- Opt for low-sugar kombucha with less than 3g sugar per serving
Health Benefits of Cutting Sugary Drinks
Here are some of the top health perks associated with decreasing sugar-sweetened beverages according to research:
- Aids weight loss and maintenance – Less excess calories from sugar
- Lowers risk of type 2 diabetes – Can improve insulin sensitivity
- Improves heart health – Linked to lower LDL cholesterol and blood pressure
- Reduces tooth decay – Less exposure to sugary drinks that feed oral bacteria
- May decrease fatty liver disease – Sugary drinks contribute to fatty liver
- Improves nutrition – Allows you to get fluids from healthier sources
Choosing low or no-sugar drinks along with an overall healthy diet rich in whole foods can have tremendous benefits for your health and waistline. Cutting back on sugary beverages is an effective way to control calories and reduce your risk for chronic diseases.
Making the Switch to Low-Sugar Beverages
Transitioning from high-sugar to low-sugar drinks may take some time to adjust to less sweetness. Here are some tips that can help:
- Gradually reduce added sugars in your drinks over time
- Combat cravings by adding small amounts of juice to sparkling water
- Try different unsweetened flavor combinations like lemon ginger tea
- Use naturally sweet fruits like berries to add flavor without a lot of sugar
- Satisfy a sweet tooth after meals instead of sugar-bomb drinks
- Drink low-sugar options from a fun glass to make it feel special
Rather than going cold turkey, take small steps to cut back your sugary drink intake while continuing to hydrate with more low and no-sugar beverages. Over time, your taste buds will adapt to enjoy the more subtle sweetness and flavors. Your body will thank you.
The Bottom Line
Cutting out sugary beverages can do wonders for your health and waistline. Save sodas, juices, and fancy coffee drinks for an occasional treat. Opt instead for unsweetened coffee and tea, sparkling water, kombucha with less than 3g of sugar per serving, unsweetened coconut water, skim or low-fat dairy milk or unsweetened non-dairy milk, vegetable juices, and good old-fashioned H2O. Read labels closely and aim to stick within the recommended daily limits of no more than 25-36g of added sugar for women and men. Making better beverage choices provides hydration without excess sugar and calories while giving your health a boost.