Millions of Americans guzzle gallons of soda every year. Sodas have gone from being an occasional treat to becoming a beverage that is consumed daily, even replacing water for many people. A typical can of regular Coke contains over 9 teaspoons of sugar, that is 39 grams of sugar. The recommended daily allowance of sugar, according to the American Heart Association, is 6 teaspoons for women and 9 teaspoons for men. Just a single can of Coke takes you over your daily allowance. “According to the USDA, 16% of calories in the typical American’s diet come from refined sugars and half of those calories come from beverages with added sugar.”
Diet Sodas are not a better option. UK pharmacist, Niraj Naik, exposed Diet sodas in a recent blog post. He says, “They make you crave more sugar and will not quench your thirst but instead leave you dehydrated.” The sugar substitutes used in the diet versions are often more harmful than sugar and could be linked to a variety of health problems.
Recent research tells us that soda consumption not only causes obesity, it also leads to heart disease, Type 2 diabetes, and several other health issues such as kidney problems, osteoporosis, asthma, and teeth decay. According to the Harvard School of Public Health, “People who consume sugary drinks regularly, 1 to 2 cans a day or more, have a 26% greater risk of developing type 2 diabetes than people who rarely have such drinks.”
So it’s high time you ditched that soda can and switched to water. However, for some of us making the switch from sugary drinks to water is tough. Initially, some find the taste of water too bland.
Fruit infused water is a great alternative to add flavor to your beverage without added sugar. Vitamins from fruit are an added bonus. Flavored water is a better option to juice, which again is high in sugar. You can easily make your own fruit infused water at home on a daily basis. This will also help use up that fruit sitting in your fruit bowl. It is also much better than buying the commercially available ones which might have added sugar.
Here are 15 delicious recipes to help get you started.
1. Orange, Strawberry & Mint Flavored Water (Recipe)
2. Peppermint Grapefruit Detox Water (Recipe)
This citrus, mint, and cucumber water is a perfect detox beverage. Grapefruit is low in sugar and packed with nutrients. It is great for your skin. It also has many positive effects on your health and is even considered to help in losing weight. Peppermint suppresses hunger and soothes the digestive system. It is effective against indigestion and other related conditions such as irritable bowel syndrome. Cucumbers help reduce water retention.
3. Day Spa Apple Cinnamon Water (Recipe)
Apples are the original super food. They are very low in calories and chockablock with essential nutrients – Vitamin C, polyphenols, and antioxidants.
According to Diabetes UK, cinnamon may lower blood sugar in people with type 1 or type 2 diabetes. It is also said to increase your metabolism and help with weight loss.
4. Blueberry, Lemon & Peach Flavored Water (Recipe)
This recipe comes from a blogger who used to drink up to 3 diet sodas a day, but one day decided to give it up and switched to fruit water. She promises that this recipe, which became a favorite, is much more flavorful than soda.
5. Mango, Lime & Basil Refresher (Recipe)
This fruit water combines mango with blackberries, lime, and basil. Blackberries (owing to their color) have the highest antioxidant level of all fruits. They are rich in bioflavonoids and Vitamin C. Mango is the king of fruits, not just in taste but also in nutritional value. A cup of chopped mango gives you 25% of your daily Vitamin A requirement. 25 different carotenoids are found in mango. It is rich in iron and calcium and antioxidants. Basil is highly valued in traditional medicine in many countries. A mix of these ingredients gives you a delicious and healthy drink.
6. Vitamin-Infused Water (Recipe)
Digestive Aid Beauty Water
- 8 ounces coconut water kefir or sparkling water
- 2 tablespoons raw apple cider vinegar
- 2-inch piece of ginger
- juice from one lemon
Cool Calm Beauty Water
- 20 ounces water
- 1 cup fresh berries
- 1 handful fresh mint
- 2 tablespoons honey or 3 drops stevia (optional)
Weight Loss Flush Beauty Water
- 20 ounces water
- 1/2 grapefruit slices (ruby red is preferred)
- 2 tablespoons vitamin C powder or Camu Camu powder
- 2 tablespoons honey or 3 drops stevia (optional)
7. Chia Fresca (Recipe)
Chia seeds are the newest superfood on the block. They make you feel full longer, thereby making you consume much less food. They are said to lower blood pressure, regulate blood sugar, and are filled with omega 3 (which is an anti-inflammatory). They contain double the potassium of bananas, twice the protein of any grain, iron, thrice the antioxidants in blackberries, and calcium. Neat for a tiny seed! Berries add flavor and aroma. Shake your bottle and pour yourself a nice tall glass. To your good health, chin chin!
8. Turmeric and Ginger Lemonade (Recipe)
Ginger and turmeric both have anti-inflammatory properties. Curcumin, which is found in turmeric, is a potent antioxidant. Ginger soothes the digestive system. You can sip this ginger turmeric lemonade recipe throughout the day to boost your immunity. This concoction helps to ease pain in your joints, inflammation, and ward off seasonal sickness. It’s delicious and can be served hot or cold.
9. Detox Water for Craving Control & Beautiful Skin (Recipe)
10. Blackberry & Sage Water (Recipe)
It tastes as beautiful as it looks. The blackberries lend a lovely purple color to the water. The sage adds a subtle and refreshing flavor to it and has anti-inflammatory, anti-fungal, and antimicrobial benefits.
11. Watermelon, Cucumber & Mint Infused Water (Recipe)
This makes a great summer drink. Bring it to a picnic or serve it at your barbecue to beat the heat. Watermelon has lycopene which helps improve heart health. It also contains the amino acid citrulline, a phytonutrient that converts to the amino acid arginine. These amino acids promote blood flow, leading to cardiovascular health and improved circulation.
12. Berry Detox Water (Recipe)
This delicious water is a fabulous health drink. You can snack on the berries as you sip it through the day. Cranberries are great to prevent Urinary tract infections (UTIs) and are loaded with antioxidants and phytonutrients. Black currants have been used popularly in herbal medicine to treat coughs, bladder stones, and stomach ailments.
13. Iced Green Tea Mojito (Digestive Aid & Liver Detox) (Recipe)
This refreshing beverage is a great drink on a hot summer’s day and is good for you too. Green tea increases metabolism and helps stabilize blood sugar levels. Lime is anti-inflammatory, helps weed out toxins, and helps stimulate the digestive system.
14. Lemon Aloe Water (Recipe)
Aloe is not only the best burn remedy, but it’s also great for your health. Aloe promotes circulation, helps you recover from fatigue, and aids digestion.
Please Note: The Whole Foods Companion cautions pregnant women and diabetics not to take aloe vera internally.
15. New Year Detox Water (Recipe)
A perfect antidote to the excesses of the holiday season. Start the year off with a fruity concoction to nourish your body. Combine raspberries, peeled grapefruit, sliced cucumbers, sliced pears, and fresh mint in a large pitcher of spring water. Chill and enjoy!