Sugary drinks are really any beverage with added sugar or other sweeteners. And these sweeteners can include high fructose corn syrup, sucrose, fruit juice concentrates, and more. Some popular sweet drinks include soda, tonic, fruit juices, lemonade (and other “ades”), and energy drinks. And while these sugary beverages may be tasty, they are riddled with calories and virtually no nutrients so they can cause weight gain. Constantly drinking these sugar-loaded beverages can also increase the risk of type 2 diabetes, heart disease, and other chronic diseases. Also, higher consumption of sugary beverages has been linked with an increased risk of premature death. Yikes! That’s why the type of sugary beverages you drink is so important.
To learn more about three sweet beverages that you can drink every day without gaining weight, we spoke with Caroline Thompson, registered dietitian, and nutrition partner to OLIPOP, and Kevin Krømcke, a professional chef and blogger. They said that kefir, kombucha, and coconut water are sweet and beneficial for weight loss because they are low-calorie and rich in protein which will help keep you fuller longer. Find out more below!
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Kefir
Kefir is a staple food in many cultures around the globe and has recently become popular in the natural health community. It originated in parts of Eastern Europe and Southwest Asia. The name allegedly comes from the Turkish word "keyif," which means "good feeling." Isn't that nice?
This fermented drink is traditionally made with cow's or goat's milk and it's made by adding kefir grains to the milk. Then you let it sit for approximately 24 hours. The microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir. After the 24hours, the grains are removed from the liquid and can be used again. Kefir is the drink while kefir grains are the starter culture. Now you have a drink to sip on!
"Kefir is a sweet, dairy-based drinkable yogurt beverage that is often naturally sweetened with fruit or fruit puree. The added benefit of protein and healthy fat in the beverage helps slow down absorption and keep you feeling full longer," Thompson says. Kefir tastes sweet and sour like yogurt but it has a thinner consistency so it's easier to drink. It has about 104 calories, 11.6 grams of carbs, and 2–3 grams of fat, depending on the type of milk used.
This beverage is high in nutrients and probiotics, so it's very beneficial for digestion and gut health. And, if you have any dietary restrictions or just don't like milk, there are dairy-free versions of kefir you can make with coconut water, coconut milk, or other sweet liquids.
Kombucha
Kombucha is another fermented beverage that can be a healthy substitute for sodas. It's made from four ingredients: black or green tea, bacteria, yeast, and sugar. However, it will take a bit of time for the ingredients to work their magic. The tea acts as the base of this drink and then sugar, bacteria, and yeast are added. The bacteria and yeast use the sugar as their food, which starts the fermentation process.
After a few days to a month, the tea is transformed into kombucha and is ready to drink. The final product is a carbonated, slightly sweet yet somewhat tart, refreshing fermented beverage. "Kombucha is a sweet, fermented tea beverage that may help you with weight management as it contains probiotics from the fermentation process," Thompson notes. "Be sure to look for options that are low in added sugar so as not to exceed the recommended 24 g of added sugar per day for women (or 36 g per day for men), according to the CDC." Kombucha contains B vitamins, probiotics, enzymes, and antioxidants---all of which can provide weight loss benefits and boosts gut health. Sodas, on the other hand, contain excessive sugar and don't add any nutrients to your diet.
Coconut Water
Coconut water is the semi-translucent liquid found inside a coconut. It can be easy to confuse coconut water with coconut milk, but the two are not the same. Coconut milk is made by grating the inner flesh of the coconut, mixing it with hot water, and then straining it while coconut water is already in liquid form inside the young coconut. About 95% of coconut water is just water so it's a great beverage to prevent or treat dehydration. While coconut water is slightly sweet, Krømcke suggests adding a splash of pineapple juice for some added flavor.
"Coconut water is low in calories and is fat-free. It is also rich in electrolytes, which can help keep you hydrated and boost your metabolism. Also, add some Pineapple juice for more vitamin c and to enhance the flavor," he explains. Because of its high electrolyte content, many athletes opt for coconut water as an alternative to sugary sports beverages, like Gatorade.
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Healthy weight loss is about more than just the food you eat. It's crucial to consider the beverages you are drinking every day. While sticking to plain old water is always your best bet for staying healthy and hydrated, you may be tempted to indulge in some sweet drinks throughout the day. And, thankfully, there are still sweet beverages you can drink that can still help you shed some pounds. Experts like Thompson and Krømcke recommend kefir, kombucha, and coconut water as healthy weight-loss substitutes. So, next time you're craving something sweet, try one of these drinks. Your body will thank you for it!
