Are aguas frescas unhealthy? The key to making them a nutritious part of your diet

November 2, 2025 •

4 min read

According to a study on beverage intake among Mexican and Mexican-American adults, aguas frescas contribute a notable amount of added sugars to their daily diets, highlighting the importance of understanding the ingredients. So, are aguas frescas unhealthy? The answer lies in how they are prepared and sweetened.

Quick Summary

The healthiness of aguas frescas depends heavily on the preparation method, particularly the amount of added sugar. While homemade versions made with fresh fruit and minimal sweetener can offer valuable vitamins, fiber, and hydration, many commercially prepared and street vendor options contain excessive sugar, diminishing their nutritional value. Customization is key to enjoying this refreshing beverage as a healthy dietary choice.

Key Points

Source Matters: Commercial aguas frescas often contain high levels of added sugar, artificial flavors, and preservatives, diminishing their health benefits.
Homemade Is Healthier: Preparing aguas frescas at home allows you to control the amount of sweetener, ensuring a healthier beverage that retains the natural vitamins and minerals from fresh ingredients.
Fiber is Key: Leaving the pulp in your homemade agua fresca provides valuable dietary fiber, which aids digestion and helps regulate blood sugar levels.
Excess Sugar Risks: High sugar intake from sweetened beverages is linked to weight gain, obesity, type 2 diabetes, and heart disease.
Use Natural Sweeteners: For sweetening homemade versions, opt for natural alternatives like blended dates, agave, or low-calorie options such as stevia or monk fruit.
Hydration Benefits: Aguas frescas can be an excellent way to increase your water intake, especially when made with hydrating fruits like watermelon or cucumber.

The Traditional Appeal of Aguas Frescas

Aguas frescas, which translates to "fresh waters," are light, non-alcoholic beverages beloved across Mexico and Central America. Historically, they were made by simply blending ripe, seasonal fruits, seeds, flowers, or grains with water and a touch of sweetness. These refreshing drinks were a natural way to use seasonal produce and stay hydrated in warm climates, often sold by street vendors in large glass dispensers called vitroleros. Popular varieties include watermelon (sandía), hibiscus (jamaica), tamarind (tamarindo), and rice-based horchata.

This traditional approach, using whole, natural ingredients, offers several nutritional benefits. When not strained, aguas frescas retain the fiber from the fruit or grain, which aids digestion and can help regulate blood sugar levels. They are also a great source of vitamins, minerals, and antioxidants, depending on the main ingredient. Agua de jamaica, for instance, is rich in vitamin C and antioxidants.

Are Aguas Frescas Unhealthy? The Added Sugar Dilemma

The perception of whether aguas frescas are unhealthy stems primarily from the amount of added sugar. While a modest amount of sweetener might be used in a traditional recipe, modern and commercial preparations often add excessive amounts of sugar to enhance flavor and appeal. This turns a potentially healthy, hydrating beverage into a sugar-sweetened beverage (SSB) with significant drawbacks.

The Health Risks of High Sugar Intake

Numerous health organizations, like the CDC and American Heart Association, warn against excessive sugar consumption, which is linked to a variety of chronic health issues.

Weight Gain and Obesity: Liquid calories from sugary drinks do not provide the same satiety as solid food, making it easy to consume excessive calories, which can lead to weight gain.
Type 2 Diabetes: High-sugar diets can lead to insulin resistance, causing blood sugar levels to rise and increasing the risk of type 2 diabetes.
Heart Disease: Excessive added sugar intake has been associated with increased risk of heart disease, primarily by raising blood pressure and triggering chronic inflammation.
Dental Health: The high sugar content provides fuel for bacteria in the mouth, which produce acids that erode tooth enamel and cause cavities.

Commercial vs. Homemade Aguas Frescas

The nutritional profile of your agua fresca can vary drastically depending on where you get it. This comparison highlights the key differences.


Feature	Homemade Aguas Frescas	Commercial or Street-Vendor Aguas Frescas
Sweetener	Controlled; can use little to none, or healthier alternatives like stevia, dates, or agave.	Often contains large amounts of refined sugar or high-fructose corn syrup, sometimes more than soda.
Fiber Content	High fiber, as the whole fruit or grain is often blended and not strained.	Typically strained to remove pulp, significantly reducing or eliminating the beneficial fiber.
Nutrient Density	Rich in vitamins, minerals, and antioxidants from fresh, whole ingredients.	May contain some vitamins but often has lower overall nutrient content due to processing and filtering.
Additives	Generally free of artificial flavors, colors, or preservatives.	Bottled or powdered versions often contain artificial additives and preservatives.
Ingredients	Use fresh, high-quality, seasonal fruits, grains, or flowers.	Ingredients can be lower quality, or consist of powdered mixes that lack the natural benefits.

Tips for Making Healthy Aguas Frescas at Home

The good news is that you have full control over the healthiness of your agua fresca. By making it at home, you can easily create a refreshing and nutritious beverage. Here are some tips:

Reduce the Sugar: Use ripe, in-season fruits that are naturally sweeter, and add less sugar than the recipe calls for. Taste as you go—you may find you need very little, if any.
Use Natural Sweeteners: If you need extra sweetness, opt for natural alternatives. Blended, soaked dates, a small amount of agave or honey, or non-nutritive sweeteners like monk fruit or stevia are all options.
Keep the Fiber: Don't strain the pulp after blending. The retained fiber can slow sugar absorption and promote better digestion.
Experiment with Ingredients: Combine fruits with other healthy additions. Try cucumber with mint for a refreshing twist, or add chia seeds for a boost of fiber and omega-3s.
Use Coconut Water: For a hydrating, subtly sweet, and electrolyte-rich base, substitute some or all of the plain water with coconut water.
Infuse and Chill: Make a concentrate and then add more water or sparkling water to dilute it, creating a less intense flavor with fewer calories. Freezing leftover agua fresca in ice cube trays is also a great way to keep your drink chilled without diluting the flavor.

Conclusion

The verdict on whether aguas frescas are unhealthy is not a simple yes or no. The core of this vibrant drink, when prepared traditionally with whole fruits and minimal sugar, offers a host of nutritional benefits, including hydration, vitamins, and fiber. However, the modern commercialization of aguas frescas has introduced versions loaded with added sugars and artificial ingredients, which carry significant health risks. By choosing to make your own at home, you can embrace the spirit of this culturally rich beverage and transform it into a genuinely healthy, guilt-free delight.

For more information on the impact of added sugars on health, consult the American Heart Association website for valuable resources.

Frequently Asked Questions

Some aguas frescas are considered unhealthy because commercial and street-vendor versions often contain excessive amounts of added sugar or high-fructose corn syrup to enhance sweetness and flavor. This can contribute to high calorie intake, obesity, and other health issues associated with excessive sugar consumption.

Yes, homemade aguas frescas are generally much healthier because you control the ingredients. Using fresh, whole fruits and minimal or no added sugar ensures you get the vitamins, minerals, and fiber without the detrimental effects of excessive sweetness.

While many flavors offer benefits, options like agua de jamaica (hibiscus) and cucumber-lime are often cited as particularly healthy. Hibiscus is rich in antioxidants, while cucumber provides great hydration with minimal sugar.

You can use healthier, natural alternatives to sugar, such as soaking and blending dates with the fruit. Other options include a small amount of agave nectar, honey, or zero-calorie sweeteners like monk fruit or stevia.

From a nutritional standpoint, it is better not to strain the fruit pulp. Retaining the pulp ensures you consume the fruit's beneficial dietary fiber, which promotes balanced blood sugar levels and better digestion.

Yes, homemade aguas frescas are predominantly water-based and can be a delicious way to boost your fluid intake. The added water content from the fruit itself also contributes to overall hydration.

Yes, frozen fruit can be used, especially when fresh produce is out of season. Frozen fruit is often picked and frozen at its peak, locking in flavor and nutrients. Using frozen fruit can also help thicken the drink and keep it colder longer.