Green Tea: The Antioxidant Powerhouse
Drinking green tea is a healthy habit, especially if it’s a replacement for sugary beverages, Fung said. “You’re drinking fluids, and when we are getting our fluids from tea, hopefully we are not getting it from soda.” Green tea stands out as one of the most researched healthy beverages on the planet. Tea contains polyphenols, a type of antioxidant linked to reduced risk of cardiovascular disease. The dominant polyphenols in green tea, called catechins, may reduce risk of some types of cancer, although evidence is limited. Fung said that green tea may help reduce blood sugar, and surprisingly, help prevent tooth decay as it naturally contains fluoride.
The numbers are impressive when it comes to longevity benefits. Research from Japan found that those who drank five cups or more per day had a lower chance of death from all causes than those drinking one cup or less. Studies have shown that higher green tea consumption is associated with reduced mortality risk, particularly among those with cardiovascular conditions. Simply swapping in unsweetened green tea for sugary sodas, lattes, and fruit juices helps slash hundreds of calories per day from your diet.
Kombucha: The Fermented Fighter
Kombucha has a relatively low sugar content and numerous benefits, so it’s a natural replacement for sugary sodas. Kombucha’s relatively low sugar content and health benefits make it a natural replacement for sugary sodas. This ancient fermented tea has exploded in popularity among health-conscious consumers. “Good” bacteria are essential for your gut microbiome to thrive – and fermented foods such as kombucha contain probiotics to help keep those levels high. “Kombucha can really help feed and increase that good, healthy gut bacteria, which can help decrease any bad bacteria,” says Zumpano. “Maintaining that balance can have positive benefits on your digestive system and overall health and longevity.”
Many store-bought varieties contain about 30 calories and 2-8 grams of sugar for every eight-ounce serving, according to the USDA’s food products database. While juices and sodas often contain far more sugar than kombucha, every gram of sugar counts. Switching from soda to kombucha can quickly boost your gut and encourage immune cells to improve their response. Although kombucha isn’t enough to maximize gut health on its own, it’s an excellent step in the right direction from sodas with little to no nutritional value.
Sparkling Water with Natural Flavors
If it’s carbonation you’re after, give seltzer or sparkling water a try. Even flavored varieties are likely to have zero sugar and zero calories, Susie says, but it’s still good practice to look at the nutrition label to be sure. Plain sparkling water represents the closest thing to soda without any of the downsides. Plain sparkling water is always going to be the healthiest option because it’s just carbonated water, but here are options when you’re sick of your Spinrdrift and staring blankly at the above aisle in the grocery store.
The market has responded with increasingly sophisticated options. Some varieties of sparkling water contain a splash of real fruit juice, which ups the flavor but also the calories. Still, these are “going to have much less added sugar than any sugar-sweetened beverage or soft drinks,” Gentile says. You’ll notice a small amount of sodium in Topo Chico drinks, and that’s because they use mineral water to create their fizzy beverages. You’ll also find a small amount of calcium in this sparkling mineral water – something you won’t find in many of the other drinks on this list. Although they offer fewer flavor varieties than other sparkling water brands, many consumers enjoy Topo Chico for its extra bubbly texture.
OLIPOP: The Prebiotic Soda Revolution
Made with a small amount of added sugar, OLIPOP gets most of its sweetness from a combination of cassava root syrup and stevia leaf extract. You’ll also find 9 grams of fiber per can, a rarity amongst soda. The Vintage flavor contains caffeine, but you won’t find this in OLIPOP’s 15 other flavors, including Cherry Vanilla, Lemon Lime, Cream Soda, and Classic Grape. This innovative beverage represents a new category of functional sodas that actually benefit your digestive system.
OLIPOP represents a novel approach to gut health by offering a prebiotic soda alternative. The drink combines delicious flavors with the benefits of prebiotic fibers to support a healthy digestive system. Prebiotics, such as chicory root extract, Jerusalem artichoke, and cassava root fiber, along with 2-5g sugar, set OLIPOP apart from traditional sodas. A 12-ounce can of Olipop has 2 to 5 grams of sugar, compared with about 39 grams in a 12-ounce can of Coke.
Zevia: Zero-Calorie Natural Sweetness
Another fun play on traditional soda flavors, Zevia Cherry Cola captures flavor without added sugar. Stevia leaf extract is the main source of sweetness in Zevia beverages and is a non-chemically made sugar alternative. You’ll also find about 38 milligrams of caffeine in some of the Zevia drinks, allowing them to mimic the flavor, sweetness, and energy found in soda. This brand has been pioneering the healthy soda movement for years.
Zevia This is like the OG “healthy” diet soda. These have been around for a long time. They are sweetened with stevia (instead of aspartame like Diet Coke) and contain zero calories or sugar. The use of stevia instead of artificial sweeteners makes this a more natural option for those seeking to avoid synthetic chemicals while still enjoying familiar soda flavors.
Poppi: The Instagram-Famous Prebiotic Drink
Poppi We always have Poppi in our house. We get a cases from Costco and orange is my favorite flavor. I’ll sometimes mix my magnesium powder into a cherry lime one while cooking dinner in the evening. With only 25 calories and 4 grams of added sugar per can this is a pretty good option. This trendy beverage has captured the attention of health-conscious millennials and Gen Z consumers.
This soda alternative doesn’t just contain only 5g of sugar, but it’s also a prebiotic soda, containing fibers from cassava root and agave insulin that boost healthy bacteria in your gut. The marketing success of Poppi demonstrates how functional beverages can appeal to younger demographics who prioritize both health and taste in their beverage choices.
Liquid Death Flavored Sparkling Water
Liquid Death OK hear me out. At first I never gave these drinks a second glance because they looked like crazy energy drinks. They have a very intimidating name and label; however, nutritionally they are pretty legit for their flavored sparkling water. With 20 calories, and 4 grams of added sugar, this is a good alternative if you don’t want a probiotic soda drink. They have a flavored sparkling water in lime, melon, and mango flavors.
Despite its edgy branding, Liquid Death offers a surprisingly clean nutritional profile. The company has successfully marketed water as an alternative to energy drinks, proving that creative packaging and messaging can help healthier beverages compete with traditional sodas for shelf space and consumer attention.
Culture Pop: Sophisticated Flavors Meet Health
Available in inventive, sophisticated flavors like Orange Mango Chili & Lime and Pink Grapefruit Ginger & Juniper, Culture Pop appeals to health conscious sippers who still want a bold, exciting beverage. While it’s not sugar-free, its use of fruit juice and spices offers a more natural option. Ideal for those looking for a low-calorie pick-me-up or a boost in digestive wellness, Culture Pop may just be the healthiest soda to drink for a flavor-forward experience.
This brand represents the evolution of functional beverages toward more complex, adult-oriented flavor profiles. The incorporation of herbs and spices demonstrates how healthy beverages are moving beyond simple fruit flavors to create more sophisticated drinking experiences.
Wildwonder: Functional Wellness Drinks
Wildwonder I had a chance to try these at the Food and Nutrition conference I attended last year and really enjoyed the taste. These are a little on the $$ side though. They are 40 calories and 5 grams of added sugar, and 5 grams fiber per can. This premium beverage brand focuses on functional ingredients that go beyond basic nutrition.
The higher price point reflects the inclusion of adaptogenic herbs and other wellness-focused ingredients. While more expensive than traditional sodas, Wildwonder appeals to consumers who view beverages as part of their overall wellness routine rather than just refreshment.
Spindrift: Real Fruit, Real Flavor
If you’re craving something fizzy but want to keep your ingredients clean, Spindrift Soda is a refreshing choice. This brand has built its reputation on using real squeezed fruit instead of natural flavors or artificial additives. The commitment to transparency in ingredients appeals to consumers who want to know exactly what they’re drinking.
Ruby Hibiscus Water is made with just three ingredients: organic Concord grape juice, hibiscus, and water. With absolutely no non-nutritive sweeteners, this drink demonstrates how simple ingredient lists can create complex, satisfying flavors. The use of real fruit means slightly higher calories than purely artificial alternatives, but provides actual nutritional value.
The beverage landscape has transformed dramatically over the past decade. Decades ago, the beverage category might have been known for overly sweet sugary soda – but brands and consumers alike have driven the category into a much better place. Consumers are much more clued into health and wellness – and expect brands to be so as well. And they’re much more discerning about the beverages they drink: asking key questions about what’s healthy – and what’s not.
These healthier alternatives prove that you don’t have to sacrifice taste for health. Whether you’re drawn to the probiotic benefits of kombucha, the antioxidant power of green tea, or the clean simplicity of sparkling water, there’s a healthy option that can satisfy your cravings while actually benefiting your body. What’s your favorite healthy soda swap going to be?
