What Drinks Have No Sugar or Artificial Sweeteners? A Complete Guide

According to the Centers for Disease Control and Prevention, nearly half of all added sugar in the American diet comes from sugary drinks. Fortunately, countless delicious and refreshing options are available if you are searching for what drinks have no sugar or artificial sweeteners to improve your health and cut back on intake.

Quick Summary

This guide explores a wide array of delicious beverages that are naturally free of both sugar and artificial sweeteners, from simple infused waters and refreshing unsweetened teas to more unique options like herbal sparkling waters. It details the benefits and preparation methods for each choice, helping readers find healthy, flavorful alternatives to sugary drinks.

Key Points

• Infused water is a simple solution: Add fresh fruits, herbs, and vegetables like lemon, cucumber, or mint to plain water for a delicious, sugar-free beverage.

• Unsweetened teas offer variety: Choose from a wide range of options, including green, black, herbal, and rooibos teas, all naturally free of sugar and artificial sweeteners.

• Sparkling water replaces soda: Opt for plain or naturally fruit-essenced sparkling water to satisfy cravings for carbonation without the sugar and calorie content of soda.

• Check labels carefully: Many store-bought beverages, like nut milks or vegetable juices, have hidden sugars, so always choose unsweetened varieties.

• Embrace new flavors: Experiment with beverages like hop-infused sparkling waters or warm broths to expand your palate and find new favorites.

• Stay hydrated for overall wellness: Drinking enough unsweetened fluids is vital for maintaining a normal body temperature, joint lubrication, and preventing dehydration.

The Best Unsweetened Beverages for Optimal Health

Transitioning away from sugary drinks and artificial sweeteners can significantly improve your health. These beverages are naturally delicious and help you stay hydrated without the downsides of added sugars or chemicals. Staying hydrated is crucial for numerous bodily functions, including maintaining normal temperature, lubricating joints, and protecting sensitive tissues.

Infused Waters: A Simple and Flavorful Solution

Infusing water with fruits, vegetables, and herbs is one of the easiest ways to add flavor without any sugar or artificial additives. This method not only makes drinking water more enjoyable but also allows you to customize your drinks to your personal taste.

• Cucumber and Mint: A classic, refreshing combination perfect for a hot day. The cucumber provides a subtle, clean taste, while the mint adds a fresh aroma.
• Lemon and Ginger: This is a great choice for a drink with a little more zest. The lemon provides a bright, citrusy flavor, and the ginger adds a spicy, warming kick, which is also great for digestion.
• Berries and Lime: For a naturally sweeter and more colorful infusion, combine your favorite berries, such as strawberries or raspberries, with a few slices of lime.
• Watermelon and Basil: A surprisingly delightful pairing. The sweet, juicy watermelon is complemented by the slightly peppery, aromatic basil leaves.
• Orange and Cinnamon Stick: A warm and comforting flavor profile, especially for colder months. The orange provides a hint of citrus, while the cinnamon adds a subtle, spicy depth.

Unsweetened Teas: Hot, Cold, and Versatile

Unsweetened teas offer a vast spectrum of flavors, from earthy and robust to delicate and floral, without containing any sugar. Both caffeinated and caffeine-free options are widely available.

• Green Tea: Known for its antioxidants and mild, grassy flavor. It can be enjoyed hot or brewed as an unsweetened iced tea.
• Black Tea: Offers a stronger, more robust flavor than green tea. It is excellent hot or cold and can be flavored with a squeeze of lemon.
• Herbal Teas (Tisanes): These are naturally caffeine-free and come in a huge variety of flavors. Popular choices include chamomile (calming), peppermint (refreshing), and hibiscus (tart and fruity).
• Rooibos Tea: A caffeine-free tea from South Africa with a naturally smooth, slightly sweet, and earthy flavor. It's often enjoyed as a refreshing iced tea.
• Matcha: A powdered green tea that offers a concentrated flavor and higher antioxidant content. Can be whisked with hot water for a traditional preparation or served iced.

The Rise of Herbal and Plain Sparkling Waters

For those who enjoy carbonation, plain sparkling water is a perfect choice with no sugar or artificial sweeteners. For added interest, several brands offer naturally flavored options without additives. Some innovative options even incorporate herbs or hops for a unique taste experience.

• Unflavored Sparkling Mineral Water: From brands like Gerolsteiner or Topo Chico, this offers natural carbonation and minerals from its source.
• Fruit-Essence Sparkling Waters: Brands like Bubly and LaCroix infuse their waters with fruit essences to provide flavor without any sugar or calories.
• Herbal Sparkling Waters: Innovative brands such as Aura Bora use natural herbs and flowers for unique flavor combinations.
• Hop-Infused Sparkling Waters: Offer a subtle, hoppy bitterness reminiscent of beer but without the alcohol or calories. Brands like Hoplark provide several options.

Other Unique Unsweetened and Low-Sugar Options

Beyond the staples, there are other beverages that can add variety to your routine without relying on sugar or artificial sweeteners.

• Unsweetened Nut Milks: Almond, soy, or cashew milks are great alternatives, but it is critical to select an unsweetened version, as many flavored options contain significant amounts of added sugar.
• Homemade Vegetable Juice: Juices made from vegetables like cucumber, spinach, or kale can provide nutrients without the high sugar content found in many fruit juices. Always check labels on store-bought versions to ensure no sugar has been added.
• Broth: A warm, savory broth made from vegetables, chicken, or beef can be a comforting and hydrating option, especially during colder weather or when feeling unwell.

Comparison of Unsweetened Beverage Types

Drink Type	Flavor Profile	Preparation Method	Primary Benefit	Considerations
Infused Water	Customizable (fruity, herbaceous)	Add fresh ingredients to still or sparkling water; steep	Hydration, natural flavors, easy customization	Can be less intense than commercial options
Unsweetened Tea	Wide range (earthy, floral, fruity)	Brew tea bags or loose-leaf; serve hot or iced	Antioxidants, natural flavor, energy boost (if caffeinated)	Brewing time affects flavor intensity; some have caffeine
Sparkling Water	Crisp, effervescent, plain or flavored with essence	Purchased bottled or made with a home carbonator	Carbonation, satisfying alternative to soda, zero calories	Flavored versions use essences, not actual fruit juice
Homemade Veg. Juice	Earthy, savory, nutrient-dense	Blend vegetables in a juicer; drink fresh	High in vitamins and minerals, very low sugar	Requires time and equipment; flavor is an acquired taste
Unsweetened Nut Milk	Creamy, nutty	Purchase unsweetened version; check labels	Calcium and vitamin D (if fortified), creaminess for coffee/tea	Read labels carefully for added sugars; can contain additives

Conclusion

For those seeking to avoid sugar and artificial sweeteners, a wide variety of hydrating and delicious beverages are readily available. From the customizable simplicity of infused waters to the rich complexity of unsweetened teas and the satisfying fizz of sparkling waters, there is an option to suit every taste and preference. By exploring these natural alternatives, you can significantly improve your hydration habits and overall health. Making these simple swaps not only reduces your daily sugar intake but also helps you develop a palate that appreciates the subtle, natural flavors of whole foods. The key is to experiment and find the perfect sugar-free drink that you genuinely enjoy, making healthy hydration an effortless part of your daily routine. For more information on the health benefits of staying hydrated, the CDC offers a wealth of resources on the importance of water for health.

Frequently Asked Questions

What is the best all-around drink with no sugar or artificial sweeteners?

Plain water is the best all-around drink, with no calories, sugar, or additives. You can enhance its flavor naturally with fruits, vegetables, or herbs if you desire.

Are diet sodas and drinks with zero-calorie sweeteners a good alternative?

While diet sodas and drinks with artificial sweeteners contain no sugar, many health experts advise caution. Some studies suggest artificial sweeteners can affect satiety and may contribute to cravings.

Can I drink fruit juice if it says 'no added sugar'?

Pure 100% fruit juice contains natural sugars that can be as high as in a sugary soda and contribute significantly to your daily sugar intake. It is better to eat the whole fruit for the added fiber and to drink water instead.

What kind of herbal tea should I try for a sugar-free option?

For a sugar-free herbal tea, consider options like chamomile for a calming effect, peppermint for a refreshing taste, or hibiscus for a tart, fruity flavor. Rooibos tea has a naturally sweet profile.

Is flavored sparkling water sugar-free?

Many brands of flavored sparkling water, such as Bubly or LaCroix, are infused with fruit essences and contain no sugar or artificial sweeteners. Always check the ingredients list to be sure.

How can I make my own sugar-free flavored water at home?

To make flavored water, simply add sliced fruits like lemon, lime, or cucumber to a pitcher of still or sparkling water. For deeper flavor, allow it to steep in the refrigerator for a few hours.

Is it safe to drink black coffee or unsweetened tea?

Yes, unsweetened black coffee and tea are both excellent, sugar-free options. Just be mindful of caffeine intake and consider decaf or herbal alternatives if you are sensitive to it.