:max_bytes(150000):strip_icc()/healthy-delicious-drinks-GettyImages-1455332144-fa7b73cc5abf41c59cd5334d4962c09d.jpg?w=1024&resize=1024,1024&ssl=1 "8 Healthy—and Delicious—Drinks Nutrition Experts Swear By")
It’s sad to admit, but some of the most delicious drinks are often the worst for us. This is because many of the ingredients used to make them so tasty don’t encourage overall health. However, this isn’t always the case—there are actually a range of beverages that are both satisfying and quite good for us. We spoke with two registered dietitians to determine what qualifies a beverage as a healthier option, and identify eight drinks that are not only thirst-quenching and delicious, but also healthier than you may have previously thought.
- Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna
- Eliza Whitaker, MS, RDN, LDN, CDN, CYT, registered dietitian and founder of Nourished Nutrition and Fitness
8 Healthy and Nutritious Drinks
100% Juice
Though juice is often sworn off due to its sugar content, certain 100% juice varieties, like pomegranate, tart cherry, and prune juice, can offer unique health benefits. “Pomegranate and cherry juices are rich in polyphenols—powerful antioxidants with anti-inflammatory properties—while prune juice provides fiber, which most Americans don’t consume enough of, for optimal gut and heart health,” explains Sapna Peruvemba, MS, RDN. And while many of these shelf-stable options are smart grocery store picks, refrigerated juices, or (better yet) fresh-pressed juices are equally fantastic choices. This is because they likely have been juiced more recently, retaining more of their overall nutrition, and often include nutrient-dense veggies.
Coffee
Cutting down on coffee consumption is a big health trend right now, potentially leading some to believe that this beverage is not good for you. However, this is actually untrue! “In moderation, coffee is rich in polyphenols and has been linked to a reduced risk of heart disease, certain cancers, and neurodegenerative diseases,” says Peruvemba. “Coffee contains antioxidants that reduce inflammation within the body,” add Eliza Whitaker, MS, RDN. But moderation is key with this popular beverage. “Consuming too much caffeine (more than four cups per day) or loading your morning latte with sugars, syrups, creamers, and heavy cream can diminish these benefits,” Peruvemba says.
Coconut Water
As a refreshing treat, some might assume that there are unhealthy ingredients in coconut water to make it taste so good. But plain coconut water without added sugars or other ingredients is a super healthy drink option. “Coconut water contains electrolytes including sodium, potassium, and magnesium that promote hydration and support healthy blood pressure levels,” Whitaker says. “While coconut water contains naturally present sugar in varying amounts, look for brands that do not contain any added sugar.” For those still concerned with the sugar content of coconut water, dilute it with still or sparkling water (this tip goes for fruit juices, too!).
Prebiotic Soda
While regular and diet sodas definitely don’t meet the criteria needed to earn a spot on this list, some of the new prebiotic soda varieties do. Many of these soda options are not only low in sugar but boast astonishing levels of fiber—some with upwards of five grams per can! Just be sure to check the ingredients and nutrition facts panel of these beverages to choose the brand with the lowest added sugar, artificial sweetener, and mystery ingredient content.
Kefir
As a less talked about dairy product, kefir is a drink that boasts major health benefits. “Kefir contains beneficial live bacteria that supports the gut microbiome—a collection of trillions of bacteria in the digestive system that plays a vital role in digestion, immunity, mental health, and even metabolism,” Peruvemba explains. Plus, research has found that the fermentation process involved in making kefir converts some of its original saturated fat content into heart-healthy unsaturated fat, making it a smart choice for those watching their cholesterol levels. And it’s even a high-protein product to boot! Plain, unsweetened kefir is the perfect swap-in for added sugar-rich yogurt in your homemade smoothies.
Tea
Some people begrudgingly consume tea for their caffeine fix while cutting down on coffee. However, it can’t be overemphasized just how good unsweetened tea is for our overall health. “Green tea contains catechins, which have been linked to anti-inflammatory benefits, while herbal teas offer a variety of plant compounds that promote relaxation, digestion, and overall wellness,” Peruvemba says. Whitaker agrees, adding, “green tea contains antioxidants and L-theanine that can reduce inflammation and improve cognitive function,” she explains. “Green tea may also boost metabolism and reduce levels of LDL (low-density lipoprotein or ‘bad’) cholesterol.” Plus, there are decaffeinated varieties of pretty much any tea you can think of, and herbal tea is inherently caffeine-free for those trying to cut down on the stimulant.
Smoothies
While smoothies are sometimes viewed as sugar-rich treats (and some certainly can be when made with added sugars), many options are wholesome and nutrient-dense. “Smoothies are one of the easiest ways to increase fruit and vegetable intake, providing a concentrated source of essential nutrients that many people lack,” Peruvemba says. “Unlike juice, smoothies retain the fiber from whole fruits and vegetables, giving us more of those gut health, blood sugar, and satiety benefits.” Plus, these trendy drinks are super easy to make at home, allowing you to choose your favorite produce items while limiting how much added sugar goes in.
Kombucha
And finally, we have kombucha! The health community is pretty divided when it comes to ‘booch…some swear by it, while others think it’s overrated. Kombucha is a fermented beverage full of gut-healthy probiotics, antimicrobial and metabolic health-supportive acetic acid, and all the antioxidant-rich plant compounds of the tea it’s made from. However, kombucha can also be super high in added sugar and, in some instances, alcohol, taking its health status down a few pegs. To choose a healthy kombucha, opt for the lowest sugar brand you can find or try jun, a kombucha-like probiotic tea beverage fermented through the action of honey instead of cane sugar (honey contains a range of beneficial phenolic compounds). On the alcohol front, make sure to purchase an ice-cold kombucha, as heat can speed the yeast fermentation process that produces alcohol, and also check the alcohol content on the bottle.
What Makes a Drink Healthy?
When it comes to sussing out whether a beverage is more or less healthy than the next, you mainly want to consider the nutritional value of the drink in question, as well as its ingredients. “Healthy drinks provide beneficial nutrients such as vitamins, minerals, phytochemicals, fiber, and/or probiotics,” explains Peruvemba. You’ll want to look for these nutrients while shopping for a healthy beverage. Whitaker agrees, adding, “they may also include electrolytes, antioxidants, fruits, vegetables, or protein, which support hydration, reduce inflammation, and provide essential nutrients the body needs to function.” Added nutrients like probiotics and fiber can also help support digestive regularity and gut microbiome health—an internal microbial community linked to several elements of overall health, from brain function to chronic disease prevention.
Meanwhile, a nourishing beverage will also be free from a variety of concerning nutrients and ingredients, including added sugars, excessive calories, artificial sweeteners, alcohol, dyes, and mystery additives. Certain dyes found in some popular beverages are linked to potential carcinogenicity and neurotoxicity, while any other additives or preservatives they may include generally don’t have enough long-term evidence to fully understand their overall health benefits.
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