If you crave soda, try sparkling water with fruit, kombucha, herbal tea, coconut water, or water with a squeeze of lemon/lime to satisfy carbonation, flavor, and hydration needs, or opt for iced coffee for caffeine, as these offer healthier alternatives to sugary sodas. Start with plain water to rule out thirst, then move to flavored options for fizz and taste.
Reinagel said if you're looking for a way to satisfy soda cravings without drinking the stuff, she recommends drinking plain, carbonated water (seltzer) with a squeeze of citrus, like lemon, or a splash of cranberry juice or pomegranate juice.
Curb your cravings: Take your mind off soda by chewing gum or snacking on a sweet, healthy treat, such as apple slices, berries, grapes, yogurt, or a smoothie. Manage your stress levels: Stress can induce cravings for soda and other unhealthy food.
There's no single "number one" unhealthiest soda, as different ones rank poorly for different reasons (sugar, acidity, dyes), but Mountain Dew, Fanta Grape, and orange sodas often top lists due to high sugar, potent citric acid for enamel erosion, and potentially carcinogenic artificial dyes (like Red 40), making them particularly damaging for teeth and overall health, notes this article from Eat This, Not That! and this article from Fowler Orthodontics. Dark sodas (like Coke/Pepsi) are also very unhealthy due to sugar, caffeine, and caramel coloring, while clear sodas (Sprite/7Up) are generally less harmful but still packed with sugar, says this article from MEL Magazine.
Now, the most common deficiencies causing soda cravings are water and overall nutrition. If your body isn't getting enough water or nutrients, it will often crave sugary drinks like soda. This is because sugar provides a quick source of energy for the body.
The longer you go without soda, the more health benefits you may experience. That includes significant changes to your metabolism. That means a few weeks or months without drinking soda could help keep your blood sugar at healthier levels.
B12 deficiency can trigger specific food cravings, most notably for meat, fish, or eggs, as the body seeks animal-based sources to replenish the vitamin, especially in those on vegetarian/vegan diets or older adults. While cravings for sugary or salty foods can also signal general B-vitamin issues, the distinct urge for protein-rich animal products is a key indicator, but professional testing is crucial for confirmation.
It's no secret – too many soft drinks are far from good for our health, but did you know that drinking even just one soft drink a day could increase your risk of cancer – regardless of the size of your waistline?
7 Worst Drinks for Gut Health
1. Olipop. Olipop is a sparkling drink that delivers the sweet fizz of soda but is typically lower in calories and added sugar than traditional soda. It's a strong pick for anyone looking for the healthiest soda option that still feels like a treat.
Soft drinks contain large quantities of sugar which, when consumed, causes a 'rush' that is extremely addictive and leads to even bigger cravings. The reward centres of the brain are activated, releasing dopamine and other hormones to create a feeling of euphoria.
So, things like the quantity of caffeine that can lead to withdrawal symptoms, how you feel after withdrawal, etc., vary. However, in any case, caffeine withdrawal symptoms generally begin between 12 and 24 hours after the reduction and can last up to nine days.
Healthy Alternatives to Soda: A Guide
Whether you are talking about soda, diet soda, lemonade, adult beverages, or other canned and bottled drinks, iced tea is going to be healthier for your body. Most of these beverages listed are loaded with excess sugar, with some brands containing 33 (or even more!)
If you're frequently experiencing cravings for sweet foods alongside symptoms like fatigue, anxiety, stress, or lack of alertness, it may indicate deficiencies in crucial minerals such as calcium, magnesium, chromium, and B vitamins. It's necessary to consult a physician to consider supplementing with micronutrients.
The healthiest fizzy drinks are plain sparkling water or seltzer, offering carbonation without sugar or calories, with flavored versions or homemade infusions (fruit, herbs) as great next steps; for gut health, kombucha and kefir are excellent probiotic choices, but check labels for added sugar, while low-sugar sodas (like those with prebiotics/probiotics) or unsweetened iced tea are good alternatives to regular soda.
Non-alcoholic and low-ABV options: A defining trait of Gen Z drinking is openness to alcohol-free or low-alcohol alternatives. Over half of Gen Z drinkers report that they “often or sometimes” choose non-alcoholic beers, mocktails or low-ABV cocktails when socializing.
Nitro Pepsi Draft Cola by PepsiCo, the Most Unhealthy Soda
However, it's also the worst soda in the country. If you're wondering what soda has the most sugar, Nitro Pepsi Draft Cola ranks first on our list. It has the highest sugar content per 12 fl oz serving with 55 g [30].
The 1-2-3 drinking rule is a guideline for moderation: 1 drink per hour, no more than 2 drinks per occasion, and at least 3 alcohol-free days each week, helping to pace consumption and stay within safer limits. It emphasizes pacing alcohol intake with water and food, knowing standard drink sizes (12oz beer, 5oz wine, 1.5oz spirits), and avoiding daily drinking to reduce health risks, though some health guidance suggests even lower limits.
Despite these health risks, the occasional Coke Zero is ok. But as we have discussed, it is probably not something you should be drinking every day. For a healthier refreshing drink, you could try fruit-infused water, unsweetened tea, kombucha, or carbonated water without artificial sweetener or flavour added.
You Might Lose Weight
Soda is packed with empty calories that don't provide any nutritional value. Replacing soda with healthier drinks can help lower your overall calorie intake, contributing to healthier weight management.
Cutaneous manifestations associated with vitamin B12 deficiency are skin hyperpigmentation, vitiligo, angular stomatitis, and hair changes. A diagnosis of vitamin B12 deficiency is often overlooked in its early stages because these signs are not specific to vitamin B12 deficiency alone.
This constant feeling of hunger may be due to nutrient imbalances, particularly a lack of vitamins B1 and B3, which are essential for energy metabolism. In addition, a deficiency in essential nutrients such as protein, fiber, and certain minerals can also contribute to an increased appetite.