With warmer weather finally setting in, you may feel more inclined to reach for a refreshing beverage on a regular basis. However, many of the most popular drinks out there are packed with sugar and should be avoided for your overall health, especially if you’re trying to lose weight. Luckily, though, there are tons of low-sugar options out there that can still please your sweet tooth.
To discover a few of the best ones, we spoke to health experts 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. Learn more about the benefits of each below!
1. Kombucha
Looking to boost gut health and shed pounds? It's time to swap your go-to soda for kombucha. This probiotic-rich fermented tea is carbonated, slightly sweet, a little tart, and so delicious. "Kombucha is a sweet, fermented tea beverage that may help you with weight management as it contains probiotics from the fermentation process," Thompson says.
Kombucha contains B vitamins, probiotics, enzymes, and antioxidants—all of which can provide weight loss benefits and boosts gut health and, in turn, can aid weight loss.
However, while there are plenty of low-sugar options out there, it's important to check the nutrition label to make sure you're choosing the healthiest option possible. "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," Thompson suggests. Noted!
2. Kefir
Here's another delicious, low-sugar fermented beverage to quench your thirst this spring. Kefir is traditionally made with cow's or goat's milk and kefir grains. "Kefir is a sweet, dairy-based drinkable yogurt beverage that is often naturally sweetened with fruit or fruit puree," Thompson explains. "The added benefit of protein and healthy fat in the beverage helps slow down absorption and keep you feeling full longer." It has about 104 calories, 11.6 grams of carbs, and 2–3 grams of fat, depending on the type of milk used. All in all, it's perfect for weight loss!
Additionally, kefir is high in nutrients and probiotics, so like kombucha, it can benefit your digestion and gut health. Plus, there are dairy-free options made with coconut milk and other varieties for those who don't consume dairy. Amazing!
3. Coconut Water
Get those electrolytes this spring with some refreshing coconut water. This tasty beverage is made of about 95% water, so it's super-hydrating and healthy. It's slightly sweet but low in sugar. And for an added bit of sweetness, Krømcke suggests adding a splash of pineapple juice. Sounds delicious!
"Coconut water is low in calories and is fat-free," he tells us. "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. (P.S. it's great for hangovers.)
Bottom line
Of course, it's important to remember that at the end of the day, healthy weight loss is about more than just the food you eat or beverages you drink. There are a number of healthy habits to follow while you're on your fitness journey. However, your diet certainly plays a crucial role in your weight loss efforts, and swapping out sugar-loaded beverages for these healthy alternatives is never a bad idea.
