Kicking the Soda Habit: Healthy Alternatives to Drink Instead

Want to kick the soda habit for good?  Take it from this had-to-have-my-Vanilla-Coke-every-morning girl…it can be done!  And the best part?  You won’t even miss it (promise!)!

Why You Need to Ditch the Sodas

If you’re reading this article, I’m guessing you already know that soda is bad for you.  You know it comes with negative health effects, but you love your daily soda habit. Step one to walking away from the sugary soda for good is to look at WHY they are so bad for you.  But hang on…I’m also going to give you some healthier options that you are going to love!

The first danger you need to recognize about sodas is the sugar content.  Coke and Pepsi contain 35 grams of sugar and 41 grams of added sugar, respectively.  That’s the equivalent of about 9 teaspoons!!

 The American Heart Association recommends that men consume no more than 36 grams of sugar per day and women only 25 grams per day .  Some health experts would argue that this recommendation is still too high, but either way, just one can of soda and you’ve maxed out for the day.

With these numbers in mind, the results of a study published in JAMA connecting soft drink consumption to Type 2 Diabetes won’t come as much of a shock. The study followed over 90,000 women for 8 years.  It found that consuming as little as ONE can of soda per day DOUBLED women’s risk of developing diabetes just during the course of the study!  Can you imagine if they continued their soda habits for another 8 years? Or 16 years? 

I’ll also remind you that sugar leads to weight gain because it offers empty calories. And sugar promotes tooth decay and cavities.  

Bottom line: Indulging in these sugary drinks comes at a high cost, no matter what your taste buds are trying to tell you!

The second danger is decreased calcium levels. There have also been numerous studies from the NIH that connect soda consumption with decreased calcium levels, decreased bone density, and higher rates of bone fracture.  

The third concern is increased blood pressure has also been tied to soda consumption. One study found an increase in both systolic and diastolic blood pressure within just 10 weeks. You can read more about that study here.

The fourth concern is an increase in the number of urinary or kidney stones. If you’ve ever experienced a kidney stone or know someone who has, you’ll agree that those are no joke! Studies show a connection between these stones and drinking soda (study here).

So, I think we can all agree that kicking you soda habit is an important step towards improving your overall health.

Some Healthier Alternatives to Help You Kick the Soda Habit

Going cold turkey just won’t work for some of us.  We need a soda alternative to help with those soda cravings! But what if I told you that there are options out there with health benefits, not health risks? It’s true!  Whether you want to improve your gut health, protect your tooth enamel, increase essential nutrients, or lower your risk of chronic diseases, there are so many good options out there to take the place of soda! Let’s look at a few alternate beverage choices.

*This post contains affiliate links. You can read more about my affiliate policy here.

1. Pure Boost

One of the reasons I was hooked on my Vanilla Coke was that I enjoyed a yummy caffeine boost in the mornings.  I’ve never been a coffee drinker, so Vanilla Coke was my morning wake-up juice.  As an elementary teacher and a mom, I needed to hit the ground running every morning.  Plain water would have been an excellent choice, but it just didn’t give me the boost I needed.  Which leads me to my FAVORITE soda replacement recommendation…Pure Boost

 Oh, how I love my morning Pure Boost!  If you’ve ever tried Arbonne Fizz Sticks or Plexus Active, these are very similar, only much more affordable.  Pure Boost is full of electrolytes for hydration, antioxidants from ginger and turmeric, and its naturally sweetened (no sugar or sucralose)! It contains 100 mg of caffeine, which is similar to what’s in a cup of coffee.  Pure Boost also contains B12, which also helps with energy levels. 

You can get Pure Boost most anywhere, like Wal-Mart, Amazon, Walgreens, and even Costco.  If you are a Costco shopper, pay attention to their Pure Boost sales because you can get it at almost half of what Amazon charges! 

2. Cold-Brewed Green Tea

Another good substitute for soda is green tea.  Now, please DO NOT think that those bottles of Lipton green tea are a good choice (before I learned to read labels, I used to buy those!).  The regular version contains 25 grams of sugar, including high fructose corn syrup!  It also contains several other ingredients I can’t pronounce, so it’s a no-go in my book.  

The diet version of Lipton’s green tea cuts the sugar, but it is replaces with aspartame.  And all of the other questionable ingredients are still there, making it still a no-go.  Not to mention, Lipton’s green tea is stored in plastic bottles, which can bring it’s own set of health concerns.

Never fear, there is a SIMPLE way to make your own, truly clean green tea at home.  I make a couple of batches a week for my family, and my kids even love to help.  By the time you buy the teabags (about 10 cents each) and the Sweet Leaf Stevia (about 12 cents worth per jar), you are looking at less than 25 cents per jar.  That’s a big savings over a can of coke or a bottle of Lipton!  

Here’s how I make ours:

1. Gather a dozen or so glass mason jars. You can even recycle old mayo or jam jars.
2. Drop one organic green tea bag into each jar (I use Prince of Peace Organic Green Tea)
3. Sprinkle a little Sweet Leaf Stevia in each jar.  I don’t measure, I just eyeball it.  I’d suggest starting with about ¼ teaspoon and adjusting to your desired sweetness.
4. Fill to the top with filtered water.  We use a ProOne filter in our Berkey.
5. Secure screw on lids.
6. Store in fridge for up to a week.  It will cold brew and be ready to drink within a few hours!

3. Soda Stream with Flavors

Another suggestion to help you kick the soda habit is to invest in a Soda Stream.  If you really miss the flavor of soda, you can make your own at home!  Simply use the machine make carbonated water. Then add your flavor of choice.  Bonus: If you have a water filter system, you can use your clean water in your drink.

When considering flavors, it can be lots of fun to combine multiple flavors to get something super-yummy (think Sonic-style drinks!).  You can bet that I combine cola and vanilla to reminisce about my beloved Vanilla Coke! Some of our favorites are:

1. Sweet Leaf Drops, Cola (I love that this brand comes in glass containers rather than plastic!)
2. Sweet Leaf Drops, Vanilla
3. Sweet Leaf Drops, Root Beer
4. Sweet Leaf Drops, Orange
5. Stur Fruit Punch
6. Stur Strawberry Watermelon
7. Stur Lemonade

4. Zevia

Another suggestion is to check out Zevia.  These are still very similar to traditional soft drinks, only they are sweetened with Stevia instead of sugar or aspartame.  And overall, their ingredients list looks a whole lot better than the traditional soft drinks. Whether you are a Dr. Pepper fan or a Sprite fan or a Coke fan, they have a matching Zevia soft drink for you to make the swap. If you just can’t bring yourself to walk away from your cans of soda, this might be the drink of choice for you.

5. Spindrift Sparkling Water

There are several options for sparkling water out there, but Spindrift is my favorite!  Spindrift’s ingredients only include carbonated water and fresh fruit juices.  Some of the other options, like Waterloo, include natural flavors, which I avoid when possible.  Other options, like La Croix, include “natural essence” in their ingredients, which is a somewhat unclear term.  Still, I think any of these sparkling waters would be a better option that traditional soda.

In addition, reaching for a sparkling water over a caffeinated option (especially in the afternoons or evenings) may lead to better sleep for some people.

Want more tips for healthy swaps? Visit my Nourish with Diligence page or Shop with Diligence page!

6. Olipop

Olipop is a fun option, too!  They are high in fiber and low in sugar (5 grams or less per can).  They also contain simple ingredients and even prebiotics which can benefit the gut.  What a wonderful contrast to those sugary beverages!  Olipop comes in classic flavors like cola or root beer, but they also offer some fun flavors like strawberry cream!

7. Poppi

Poppi is such a yummy treat! At 25 calories or less an 5 grams of sugar or less, diet soda drinkers have met their match!  It contains apple cider vinegar with “the mother”, which provides great prebiotic benefits. Poppi is non-GMO and sweetened with natural sweeteners.  I think you’ll quickly become a fan of this flavorful drink!

So, my soda-loving, yet diligent friend, you know kicking the habit is a step you NEED to take towards better health.  Let’s do it!!  I promise, if I can do it, ANYONE can do it! 

I encourage you to add one of the options above to your shopping cart right now (while you’re still thinking about all of the reasons you shouldn’t reach for another soda).  Then when it is delivered, you’ll be stocked up and ready to go with your new, much healthier habit!

Want more tips for healthy swaps? Visit my Nourish with Diligence page or Shop with Diligence page!