Healthy Alternatives to Soda: Easy Swaps That Stick

If soda is part of your day, you are far from alone. It is cold, sweet and fizzy, and it often comes with a meal or a long afternoon. The trouble is that the sugar in it adds up quickly.

You do not need to give up flavor or bubbles to drink less of it. This guide shows how much sugar a typical soda holds, which drinks make good swaps, and a simple herb and citrus sparkler you can keep in the fridge.

How much sugar is in a can of soda?

The CDC says a regular soda of 355 ml (12 fl oz) has more than 10 teaspoons of added sugar, about 42 g, which comes to roughly 150 calories from sugar. The NHS puts a can of regular cola at about 7 teaspoons, or 35 g. Can sizes differ, so the numbers vary.

For comparison, the NHS advises that adults and children from age 11 have no more than about 30 g of added sugar a day. A single can can take you past that. The CDC also points out that sugary drinks are the top source of added sugars in the US diet, and the NHS says they provide nearly a quarter of the added sugar people eat.

Soda is not the only one. In the CDC's comparison of 355 ml (12 fl oz) servings, brewed sweet tea has about 115 calories, an energy drink about 162 and a fruit juice drink about 186, while plain water and unsweetened tea have none.

Easy swaps that still feel like a treat

Sparkling water is the closest match for the fizz. On its own it can taste flat, so add slices of lime, lemon or cucumber, a few berries or a handful of mint leaves. The CDC also suggests plain sparkling water with a small splash of 100% juice.

Unsweetened iced tea, hot or iced coffee without syrups, and herbal teas are other good choices. The NHS suggests trying herbal teas, or simply hot water with a slice of lemon or ginger. Plain milk is another option the CDC lists when you want something more filling than water.

Fruit juice and smoothies are trickier. The NHS says that together they should be no more than 150 ml a day, about a small glass, because the sugar released when fruit is juiced can damage teeth.

What the evidence says

The CDC reports that adults who often drink sugary drinks have higher risks of weight gain, obesity, type 2 diabetes, heart disease, cavities and gout. These are links seen in large groups of people, so they show a pattern rather than proof that soda alone causes each problem.

What is simple arithmetic is the calorie difference. The CDC estimates that dropping two regular sodas a day cuts about 2,100 calories a week. That does not guarantee a set amount of weight loss, because the rest of your eating, sleep and activity matter too. The NHS suggests aiming for a steady 0.5 to 1 kg (1 to 2 lb) a week if you are trying to lose weight, and swapping sugary drinks for water is one of its first tips.

No herb in your glass burns fat or speeds up weight loss. Mint, citrus and ginger are here for flavor, which makes the swap easier to keep.

Making the switch last

Change one thing at a time. The NHS notes you do not have to change everything at once, so you might replace the lunchtime soda first.

Make the better choice the easy one. The CDC suggests keeping a jug of cold water in the fridge, not stocking sugary drinks at home and carrying a refillable bottle. At a cafe, skip the flavored syrups and whipped cream.

Questions people ask

This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.