If you're seeking healthy beverage options to round out your summer picnics, you might have begrudgingly decided against soda – but don't despair.
Although not the healthiest of beverage choices, there are better carbonated alternatives to regular sodas – tasty organic options that use the sweetness of pure cane juice or honey, rather than sweeteners like high fructose corn syrup and aspartame.
A main ingredient in almost any conventional cola, and in many fruit juices, is high fructose corn syrup. This highly processed ingredient is criticized by doctors, nutritionists and scientists for being one of the main causes of obesity and diabetes in our society, and is related to other health concerns. i
Made from corn starch, high fructose corn syrup is cheaper to produce and sweeter than regular granulated sugar and therefore gained popularity among soft drink and fruit juice manufacturers in the 1970s. ii
You can now find colas and other carbonated beverages that don't have all the artificial flavors and scary sweeteners that you might like to avoid. Some are made with many organic ingredients; others use cane juice rather than corn syrup, and you can even find sodas sweetened with honey or maple syrup. Most can be found in health food stores.
Refined or processed sugar should also be avoided. When sugar is refined, nutrients are stripped from the product. iii This type of sugar is so unhealthy for you that it is considered nutrient lacking, meaning your body must use some of its own store of nutrients in order to digest the sugar. This, along with processed flour, is also thought to be contributing to the epidemic of obesity and diseases in the United States. iv
Unlike processed sugar, cane juice, honey and maple syrup all have nutrients, so are a much better option should you choose to consume sweeteners. But nutritionists and health care professionals recommend limiting all types of sugar in your diet, even fruit juice.v
A great way to get your fizzy drink without the sugar load is by mixing fresh or 100% fruit juice with seltzer water or sparkling mineral water. Or simply add a squeeze of fresh organic lemon or lime to your chilled water, either plain or fizzy.
Healthier Sweeteners
Cane juice can provide a sweet flavor without the health concerns that come with a highly processed ingredient such as high fructose corn syrup. It is made from squeezing the juice from sugarcane, usually within 24 hours of the harvest.
Honey as a sweetener in sodas provides sodium, calcium and potassium in addition to its natural flavors.
Maple syrup is by far the most nutritious sweetener (other than molasses), though perhaps the hardest to find in a soda pop.
Agave nectar comes from the agave cactus (the same plant used to make tequila), was once used in Aztec celebrations, is sweeter than sugar, yet has a lower glycemic index (does not quickly raise blood sugar levels). It's mainly sold in health food stores and is becoming very popular so often sells out – if you can't find any, ask your local store to stock it. It can replace sugar in all your recipes and has a wonderful sweet taste.
A great way to get your fizzy drink without the sugar load is by mixing fresh or 100% fruit juice with seltzer water or sparkling mineral water. Or simply add a squeeze of fresh organic lemon or lime to your chilled water, either plain or fizzy.
Tea
If you're looking for another type of healthy beverage option, look no further than the tea bags sitting in your cupboard. Next to water, tea is the most commonly consumed beverage. White, green, black and red (oolong) teas are the four main teas, and they originate from the leaf of an evergreen known as Camellia sinensis. The difference between them is based on how they are processed.
But all teas contain a powerful antioxidant called polyphenol, which helps prevent heart disease and/or cancer. vi Organic tea can provide even more benefit, because the production methods guarantee that chemical pesticides are not used.
Experts have found a variety of benefits from tea, including:
- Strengthening the immune system
- Lowering blood sugar levels
- Preventing cavities and tooth decay
- Slowing the aging process
- Helping reduce the risk of cancer
- Lowering cholesterol
- Preventing arthritis and can reduce the inflammation if arthritis is present
- Reducing the risk of heart disease
- Reducing the risk of stroke
- Lowering the risk of blood clots
- Flavonoids (antioxidants) may also be bone builders. vii
A potential side effect from drinking too much tea is dehydration, which can be caused by tea's naturally occurring caffeine, so make sure to dilute your tea with plenty of water or make sure to drink water along with it. Studies have also shown that the antioxidants in tea can reduce the amount of iron absorbed from plant sources (though iron absorption from animal products is not affected). To counteract this effect, simply squeeze some lemon into your tea.
Also, make sure not to leave your tea in the cupboard for longer than two years. Many teas now have expiration dates so please check your box. You can extend the shelf life by placing teas in airtight containers.
Experts don't know yet if decaffeinated teas have the same polyphenols and health benefits as regular tea. A point to remember about decaffeinated teas is that they still contain caffeine, though in much much lower doses. But for anyone allergic or sensitive to caffeine, herbal teas might be a better option.
Herbal “teas” are actually not teas at all – they consist of a variety of twigs, leaves and flowers, so their health benefits may differ from regular tea. But herbal teas are naturally decaffeinated and are an excellent beverage choice if you're looking for a low (or no!) calorie tasty drink option. Many, such as raspberry tea, are so flavorful when iced that they don't need any type of sugar.
So help yourself to herbal iced tea, regular tea or good old fashioned water as you enjoy your summer picnic feasts.
Here are some great tea recipes to try at home:
Sun Tea
Ingredients:
4 to 6 of your favorite tea bags
1 ½ quarts cold water
Honey or agave nectar to taste
Thin lemon slices to taste
Directions:
- Place 4-6 tea bags in a clear glass container.
- Add 1 ½ quarts cold water.
- Let the tea stand in sunlight for 2-3 hours, until it reaches desired strength. (Be aware that sunlight shining through glass and liquid can concentrate a beam of light that may start a fire – move papers and other flammable materials away from your tea.)
- Remove tea bags. Serve tea over ice with honey or agave nectar and lemon slices.
Lavender Lemonade
Ingredients:
2 cups water
6 organic lavender leaves
½ cup fresh squeezed organic lemon juice
1 quart water
½ cup honey, or less agave nectar to taste
Directions:
- Boil the 2 cups water and add lavender leaves.
- Remove from heat, cover and steep for ½ an hour.
- With 2 quarts of water in a pitcher, add ½ cup of the lavender mixture, ½ cup lemon juice, and honey. Stir thoroughly.
- Place in the refrigerator for at least an hour before serving
- Add ice and more lavender for garnish when serving.
Ginger-Mint Limeade
Ingredients:
½ cup chopped fresh mint
1/3 cup minced fresh ginger
1/3 cup honey or less agave nectar to taste
2 cups boiling water
1/3 cup fresh squeezed organic lime juice
1½ cups cold water
Directions:
- Add boiling water to mint, ginger and honey and let steep for ½ an hour.
- Strain into pitcher, adding lemon and water.
- Refrigerate for at least an hour before serving.
- Serve over ice.
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