What you drink can have a HUGE impact on your health. I mean, think about it: how much fluid do you drink per day? It adds up pretty quickly, so if you’re drink choices are less than ideal… well, that can add up quickly too!
Luckily, there are plenty of healthy options other than plain ol’ water (although I think you should get your body used to the taste of plain ol’ water, also)!
What makes a drink healthy?
Before we start our list of healthy drinks, we first have to figure out what exactly makes a drink “healthy.” If you’ve read my nutrition philosophy, you know that I follow a low-carb lifestyle (most of the time, haha), and so my definition of healthy may be different from some other folks’ definitions, although I think there are some universal things we can all agree on.
Here are my criteria for a healthy beverage:
- Contains no artificial sweeteners or added sugars
- Is not a less nutrient dense form of another food (bye-bye, fruit juice!)
- Does not contain food dyes, additives, or artificial flavors
- Is not a reduced-fat version (reduced fat = more sugar)
- Conditional: low in calories (ex, I’m trying to lose some weight so I’m leaning towards low- or no-calorie beverages; however, my hyperactive 4-year-old has more wiggle room)
So, let’s get into our list!
1. Coffee
Coffee is magic, and we all know it. Something about that first sip in the morning is just… perfection.
Luckily, coffee is actually pretty great for you too, as long as you’re not mainlining it or adding tons of sugar or coffee creamer.
Along with the caffeine – which can actually have some beneficial effects in small doses, like perking you up and slightly boosting your metabolism – coffee contains polyphenols (plant antioxidants), which can help neutralize unstable compounds in your body and decrease your risk of certain chronic diseases like type 2 diabetes and heart disease.
The sweet spot seems to be about 3-4 cups per day, as one large study found that those who drank 3-4 cups of coffee per day had the largest reduction in risk of heart attack, heart-related death, and death from any cause. However, this research was mostly based on observational data, so you have to take it with a grain of salt.
I typically drink two (admittedly large) cups a day and start to feel gross if I have any more than that, but the takeaway here is that your morning brew is good for you!
2. Tea
Tea is another super-healthy drink. There are three main types here in the States, but the varieties are literally endless. Here are the 3 types:
- Green: Green tea is made from fresh tea leaves (no further processing beyond drying) and has a light, floral flavor
- Black: Black tea is made from tea leaves that have been oxidized, resulting in a darker color and stronger flavor
- Herbal: Herbal teas are made from things other than tea leaves, such as herbs, spices, and fruits
Like coffee, all of these teas are generally great for you if you’re not adding a bunch of extras. Bubble tea and chai lattes and matcha frappes are great and all, but they are LOADED with sugar. There’s no pretending they’re healthy.
Tea, green tea in particular, contains compounds called catechins which are highly anti-inflammatory. A quick PubMed search shows me that they’re being studied for cancer prevention, infectious diseases, infertility, and anti-aging.
In addition, black tea (like my favorite hot teas, Constant Comment and Earl Grey, as well as the quintessential iced tea here in the South) contains antioxidants called theaflavins and thearubigins and has exhibited strong anti-cancer effects in non-human trials.
Herbal teas can also have a variety of health benefits, depending on the ingredients they’re made with. I recently wrote an article for Healthline Nutrition about the benefits of sage tea.
My recommendation for a dreary day: a homemade London Fog, which is a strong-brewed cup of Earl Grey with milk or cream, along with a little bit of sweetener (I recommend stevia or monk fruit) and vanilla.
3. Kombucha
Kombucha has gotten really popular over the past several years. It is made from green or black tea, but I felt that it deserved its own category because it is fermented.
Fermented foods and drinks really don’t get enough love, but they are so great for you. I’ll be the first to admit that I don’t incorporate enough fermented foods into my diet.
Kombucha is a great way to get them in though! Kombucha contains a very small amount of alcohol (a result of the fermentation) and sugar, which serves as the food source for the bacteria and mold that ferment the tea. This bacteria is known as a SCOBY: symbiotic culture of bacteria and yeast. Sounds appetizing, huh?
Luckily, the fermentation process also provides some natural carbonation. And many people actually really enjoy the taste of kombucha. There are PLENTY of options on the market in a million different flavors too, so you’re sure to find one that you like.
Kombucha is rich in probiotics, or healthy bacteria that can colonize in your gut. Little research has been done on the effects of kombucha in humans, but animal trials have found numerous anti-inflammatory and antioxidant benefits.
4. Full-fat and fermented dairy
Yes, unless you are lactose intolerant or have a milk allergy, FULL-FAT dairy is good for you.
An observational study in over 9,000 people found that full-fat dairy intake was associated with a 12% lower risk of metabolic syndrome (a precursor to type 2 diabetes and heart disease), while low-fat dairy intake didn’t decrease a person’s risk of developing metabolic syndrome at all.
Now we’ve discussed the drawbacks of observational studies before, so we have to approach these findings with some healthy skepticism. However, other studies have found similar results. Full-fat dairy appears to be healthier than low-fat dairy.
But let’s be real, we don’t need studies to confirm common sense: milk is naturally high in fat, and removing the fat (along with a good chunk of the nutrients) does not improve its health profile. In fact, low-fat milks are higher in sugar, which can cause an larger insulin response – potentially leading to weight gain!
Fermented dairy products like kefir (which is a drink you can now buy at most grocery stores) and Greek yogurt can also help improve your gut health because – like kombucha – they contain healthy bacteria. Be careful here: choose the full-fat version and avoid the sugary ones! Shockingly, most of the yogurt you can get at the grocery store is an absolute sugar-bomb (and better suited for the ice cream case than the yogurt section)!
If you’re trying to lose weight you may want to take it easy on the dairy, as it is very calorie-dense. Additionally, research points to a link between dairy intake and acne, so you may want to limit it if you’re trying to clear up your skin.
5. Plant milks
Soy, coconut, almond, macadamia, flax, oat… the plant milk options are becoming endless.
I personally like plant milks, except a lot of them are – again – loaded with sugar and less-than-ideal ingredients. I would also recommend everyone – low-carb, vegan, normal (;D), or none of the above – avoid soy milk because it is full of hormone-disrupting phytoestrogens.
My favorite is unsweetened almond milk. Macadamia nut milk is fantastic, but also really expensive! Luckily, these nut milks are also low in carbs and calories – making them the perfect substitute to a glass of milk for those of us who are trying to lose some weight.
Caveat: You may have recently read that almond milk production is killing bees. This is making me rethink my love affair with almond milk, because bees are awesome and important. I am still mulling this over and will definitely keep you updated. Luckily there are several “bee-friendly” brands on the rise!
6. Sparkling water
My last recommendation for a healthy drink other than water is, technically, still water. But it’s got BUBBLES! There are SO many sparkling waters on the market today, it’s really easy to find one that is either completely unsweetened or one that is sweetened with natural sweeteners rather than the artificial stuff.
I definitely recommend sparkling water if you’re trying to kick a soda habit too. Gotta get those bubbles somehow!
Key message
Plain water is great, and by far the healthiest drink you can choose. BUT there are plenty of other healthy drink options too!
Be sure to avoid added sugars and artificial sweeteners, as they can do more harm than good. In the case of dairy, you don’t have to fear the full-fat versions either.
What’s your favorite healthy drink? (Mine’s coffee… no question.) Do you have any other suggestions for healthy drinks besides water?
