What are some healthy drinks with no sugar?

November 27, 2025 •

4 min read

The American Heart Association estimates that sugary drinks are the leading source of added sugars in the average American's diet. Quitting these high-calorie beverages is a vital step toward better health, but what are some healthy drinks with no sugar that can take their place? There are many delicious alternatives available, from simple infused waters to flavorful herbal teas, that support hydration without compromising your well-being.

Quick Summary

This guide covers multiple zero-sugar beverage options, including infused waters, teas, plant-based milks, and DIY alternatives to soda. It details the benefits and preparation methods for each, outlining which are best for hydration, flavor, and avoiding artificial ingredients. Health considerations and tips for transitioning away from sugary drinks are also discussed.

Key Points

Start Simple: Infused water with fruits like lemon and berries is an easy, flavorful, zero-calorie way to replace sugary drinks.
Explore Tea Varieties: Unsweetened green, black, and herbal teas offer diverse flavors and a host of antioxidants for improved health and digestion.
Go for the Bubbles: A homemade soda alternative made with sparkling water and a splash of unsweetened juice provides fizziness without empty calories.
Embrace Creaminess: Unsweetened plant-based milks like almond or soy are great for coffee and smoothies, offering a creamy texture without added sugar.
Read Labels Carefully: Always check the nutrition label for hidden sugars, even on products that seem healthy, like flavored waters or some juices.
Hydrate First: Make plain water your go-to for thirst, and use other zero-sugar options for variety, a strategy that boosts hydration and curbs cravings.
Limit Artificial Sweeteners: While zero-calorie, some studies raise concerns about the long-term health effects of artificial sweeteners; prioritizing naturally unsweetened drinks is a safer bet.

The Case Against Sugary Drinks

Regularly consuming sugary beverages is linked to a higher risk of weight gain, obesity, type 2 diabetes, and heart disease. They provide empty calories that don't satisfy hunger, making it easier to overconsume and gain weight over time. By replacing these drinks with unsweetened alternatives, you can significantly reduce your daily sugar intake and support long-term health goals. The good news is that kicking the sugar habit doesn't mean sacrificing flavor or variety. Below are several categories of delicious, healthy, and sugar-free beverage options.

Refreshing Infused Waters

For those who find plain water boring, infusing it with natural ingredients can add a delightful flavor without any calories or sugar. This simple method helps you stay hydrated and can be customized endlessly with different fruits, vegetables, and herbs.

Method: Fill a pitcher or bottle with water. Add your choice of washed, cut ingredients, and let it infuse in the refrigerator for 2 to 4 hours. The longer you infuse, the stronger the flavor will be. Straining the solids out before drinking can prevent bitterness.
Flavor Combinations: Try classic pairings like cucumber and mint for a spa-like feel, or a sweeter mix like strawberry and basil. Other popular options include ginger and lemon for a zesty kick, or watermelon and lime for a taste of summer.

The Versatile World of Tea

Unsweetened tea, whether hot or iced, is a fantastic calorie-free drink rich in antioxidants and other beneficial compounds. Different types of tea offer unique flavors and health benefits.

Green Tea: Known for its potential to boost insulin activity and aid in blood sugar management, green tea offers a gentle energy lift from its caffeine and L-theanine content.
Herbal Teas: Naturally caffeine-free, options like hibiscus and rooibos are rich in antioxidants, while chamomile is celebrated for its calming properties. Peppermint tea can aid digestion, and ginger tea is known for its anti-inflammatory effects.
Black Tea: A robust option with slightly more caffeine than green tea, it contains flavonoids that can support heart health by helping to relax blood vessels.

Nutritious Plant-Based Milks

Unsweetened plant-based milks are a creamy, satisfying option for those seeking a sugar-free alternative to dairy or sweetened versions. They can be enjoyed on their own or used as a base for smoothies and coffee.

Unsweetened Almond Milk: A low-calorie option with a subtle, nutty flavor.
Unsweetened Soy Milk: Provides a good source of protein and can be a dairy-free way to stabilize blood sugar levels.
Oat Milk: Offers a creamy texture, but always check the label for added sugars, as many brands add them to plain versions.

DIY Sparkling Soda Alternatives

For those who love the fizziness of soda, making your own at home is a healthy way to get that bubbly sensation without the artificial sweeteners or high-fructose corn syrup.

Ingredients: Start with sparkling water or use a home carbonation machine. Add a squeeze of fresh citrus, such as orange or lime, and muddle some mint or berries for flavor.
Flavor Boosters: A splash of unsweetened fruit juice can provide flavor with less sugar than a full fruit drink. Other additions can include cucumber slices, fresh ginger, or a sprinkle of spices.

Natural vs. Artificial Sweeteners

When transitioning to a no-sugar diet, you may wonder about the difference between diet drinks with artificial sweeteners and naturally unsweetened beverages. The current evidence on artificial sweeteners is mixed and has raised some concerns. Many naturally unsweetened drinks offer additional health benefits from their whole ingredients, like antioxidants and vitamins.


Feature	Naturally Unsweetened Drinks	Artificially Sweetened Diet Drinks
Sugar	Zero added sugar	Zero added sugar
Calories	Often zero or very low	Zero
Sweetness	No sweetness, or mild natural sweetness from ingredients	Strong, synthetic sweetness from artificial additives
Additives	None; based on whole food ingredients	Chemical additives, flavors, and artificial colors
Health Impact	Generally positive, offering vitamins and antioxidants	Controversial; some studies link to potential health issues
Gut Health	Can support a healthy gut microbiome via prebiotics in some teas	May negatively impact gut bacteria in some studies

The Power of Habit and Hydration

Making the switch from sugary beverages to healthy drinks with no sugar is a simple but impactful habit change. Many people find that after a few weeks of avoiding added sugars, their palate adjusts, and they begin to appreciate the subtle, natural flavors in unsweetened drinks. This change not only reduces empty calories but can also lead to more stable energy levels and better overall health.

Conclusion

Moving away from sugary drinks offers significant health advantages, and a wide world of delicious, sugar-free alternatives awaits. From refreshing, fruit-infused water to antioxidant-rich herbal teas and creamy plant-based milks, there is a perfect healthy, zero-sugar drink for every taste and occasion. By embracing these natural choices, you can effectively manage your sugar intake and enjoy improved hydration and well-being. A simple, gradual approach can make this a sustainable and rewarding lifestyle change, one healthy, sugar-free sip at a time.

Frequently Asked Questions

While diet sodas contain no sugar or calories, their health effects are debated. Some studies suggest potential links to metabolic issues and changes in gut bacteria, so many health experts recommend prioritizing naturally unsweetened beverages over artificially sweetened ones.

Instead of adding sugar, use naturally sweet and flavorful ingredients like cinnamon sticks, fresh or frozen berries, or a few drops of monk fruit extract. Be cautious with fruit juices, as even 100% juice contains natural sugars that can impact blood sugar levels.

You should limit fruit juice. Even 100% fruit juice contains concentrated natural sugars and lacks the fiber of whole fruit, which can cause blood sugar spikes. It's better to dilute it with sparkling water or choose whole fruit instead.

Water is the best drink for weight loss, as it has zero calories and can help manage hunger. Unsweetened green or herbal teas are also excellent options that can support weight management due to their low-calorie and antioxidant content.

Opt for black coffee and add a sprinkle of cinnamon for flavor instead of sugar. Other options include unsweetened herbal teas like ginger or lemon tea for a caffeine-free boost. You can also add a splash of unsweetened almond or soy milk for creaminess.

Gradually reduce your intake of sugary drinks and replace them with flavorful, unsweetened alternatives like infused water or herbal tea. Your taste buds will adjust over time, and you will begin to find the natural sweetness in whole foods and unsweetened beverages more satisfying.

Unsweetened coconut water is a great post-workout drink as it naturally replenishes electrolytes like potassium. Homemade electrolyte drinks can also be made with water, a squeeze of citrus, and a pinch of Himalayan salt.