What to Drink When Cutting Sugar: 10 Healthy Alternatives

November 26, 2025 •

4 min read

According to a 2025 study published in Nature Medicine, the consumption of sugar-sweetened beverages is responsible for more than 330,000 deaths annually from cardiovascular disease and type 2 diabetes. Learning what to drink when cutting sugar is a crucial step for your overall health, offering significant benefits for your weight and metabolic wellness.

Quick Summary

This guide provides a comprehensive list of delicious and healthy beverages for a low-sugar diet. Learn about infused water, unsweetened teas, healthy coffee options, and more to satisfy cravings and support a balanced lifestyle.

Key Points

Prioritize Water: Plain or fruit-infused water is the best, zero-calorie choice for hydration and overall health.
Embrace Unsweetened: Unsweetened coffee and teas (green, black, or herbal) offer antioxidants and flavor without sugar.
Swap Soda for Sparkling: Use plain sparkling water with a squeeze of citrus or berries to replace sugary sodas.
DIY Flavors: Create your own delicious, sugar-free drinks at home using herbs, spices, and fruit infusions.
Read Labels Carefully: Always check for added sugars, even in seemingly healthy drinks like kombucha or bottled vegetable juice.
Choose Healthy Milks: If you use milk, opt for unsweetened plant-based versions or low-fat dairy milk to minimize sugar intake.
Use Natural Sweeteners: Use stevia or monk fruit extract for sweetness instead of sugar when making homemade drinks.

The Best Unsweetened Options for Cutting Sugar

When eliminating sugar, the best place to start is with beverages that contain zero calories and no added sweeteners. These options are perfect for keeping you hydrated and satisfying your thirst without derailing your diet.

Water: The Ultimate Sugar-Free Drink

Plain water is the most fundamental and effective beverage for anyone cutting sugar. It is calorie-free, helps your kidneys flush out excess sugar, and keeps you hydrated. To make it more appealing, you can create delicious infusions:

Cucumber and Mint: Adds a spa-like freshness to your water.
Lemon and Ginger: Provides a zesty, spicy kick and can help with digestion.
Berries and Basil: Offers a subtle, naturally sweet flavor.

Unsweetened Teas and Coffee

Unsweetened tea and coffee are packed with antioxidants and can be enjoyed hot or cold. They are naturally calorie-free and can even offer health benefits for managing blood sugar levels.

Unsweetened Tea Options:

Green Tea: Contains antioxidants like EGCG, which may help lower fasting blood sugar.
Black Tea: Studies suggest it can improve insulin resistance.
Herbal Teas: Choices like hibiscus or chamomile offer flavor without sugar.

Coffee Tips:

Black Coffee: Drink it black, or add a dash of cinnamon or nutmeg for flavor.
Alternative Milks: Use a small amount of unsweetened almond or soy milk instead of sugary creamers.

Sparkling Water: The Fizzy Fix

For those who crave the fizz of soda, sparkling water is an excellent substitute. Choose plain seltzer or mineral water, as many flavored brands contain hidden sugars.

DIY Flavored Sparkling Water:

Add a squeeze of fresh citrus like lemon or lime.
Muddle fresh mint or a few berries at the bottom of the glass.

Beyond the Basics: Fermented and Fortified Options

If you're looking for more robust flavor or nutritional benefits, several other low-sugar beverages can be part of a balanced diet. Read labels carefully, as sugar content can vary widely between brands.

Kombucha: This fermented tea contains gut-friendly probiotics, but some brands can be high in sugar. Look for low-sugar varieties or make your own.

Vegetable Juice: Opt for low-sodium vegetable juice, such as tomato or cucumber, which offer nutrients with less sugar than fruit juice.

Protein Shakes: A great way to feel full, but be sure to choose brands with no added sugar or those sweetened with natural, low-calorie options like stevia or monk fruit.

Low-Fat Milk: Dairy milk contains natural sugars (lactose), but its protein and calcium content can help stabilize blood sugar. Stick to low-fat or skim versions.

Comparison of Low-Sugar Drinks


Beverage	Sugar (per 8oz)	Best For	Pros	Cons	Notes
Plain Water	0g	Daily hydration	Free, natural, no additives	None	Hydrates and flushes toxins
Unsweetened Tea	0g	Flavor and antioxidants	Variety of flavors, health benefits	Caffeine (for some), can be bitter	Choose green, black, or herbal
Unsweetened Coffee	0g	Energy boost	Calorie-free, improves focus	Caffeine sensitivity	Avoid sugary additions
Flavored Sparkling Water	0-4g	Soda replacement	Fizzy, refreshing, many flavors	Watch for added sugar	Add your own citrus for control
Low-Sugar Kombucha	Low	Gut health	Probiotics, unique flavor	Some residual sugar, can be pricey	Check labels carefully
Vegetable Juice	Low	Nutrient boost	Vitamins, fiber (if pulpy)	High sodium in some brands	Choose low-sodium and non-starchy veggies
Unsweetened Almond Milk	Low	Creamy addition	Low-carb, magnesium-rich	Less protein than dairy milk	Check for added sugars
Unsweetened Coconut Water	Low-Moderate	Electrolyte boost	Potassium, hydrating	Contains natural sugar	Limit intake, choose unsweetened

Recipes for Flavorful Sugar-Free Beverages

Getting creative at home lets you control ingredients and avoid hidden sugars. Here are some simple recipes.

1. Berry and Mint Infused Water

Fill a pitcher with cold water.
Add a handful of fresh or frozen berries and a few mint sprigs.
Refrigerate for at least 2 hours to let the flavors infuse.

2. Iced Turmeric-Ginger Tea

Simmer grated ginger and turmeric root in water for 15 minutes.
Strain, let cool, and serve over ice with a slice of lemon.

3. Cucumber-Lime Mocktail

Muddle a few cucumber slices and lime wedges in a glass.
Top with plain sparkling water and ice.

4. Low-Sugar Hot Cocoa

Mix unsweetened cocoa powder with hot low-fat milk (dairy or almond).
Sweeten with a few drops of stevia or monk fruit extract to taste.

Conclusion

Navigating what to drink when cutting sugar doesn't mean sacrificing variety or flavor. The key is to make mindful choices, prioritize unsweetened options like water and tea, and become a pro at reading nutrition labels. By opting for natural infusions, herbal teas, or sparkling water with a twist, you can find satisfying and healthy alternatives that support your wellness goals without the sugar crash. Consistency is the most important ingredient in making these healthy beverage habits stick. For further research on healthy eating, consider exploring resources from the British Heart Foundation, such as their guide on sugary drinks, for more in-depth information.

Frequently Asked Questions

Diet soda, which uses artificial sweeteners, can help curb sweet cravings but maintains the habit of drinking sweet beverages. Some studies suggest it doesn't always lead to weight loss and may contribute to tooth erosion. It is a better choice than regular soda, but water and unsweetened options are healthier overall.

It is best to limit or avoid most fruit juices, as they concentrate the fruit's sugar without its fiber. A small amount (150ml or less) of 100% fruit juice can count toward your daily fruit intake but should be consumed in moderation due to its high sugar content.

Unsweetened coconut water is a natural source of electrolytes and can be hydrating. However, it still contains natural sugar, so it should be consumed in moderate amounts (1–2 cups daily) while checking for added sweeteners.

Transitioning gradually can help. Start by reducing the amount of sugar you add to drinks, then try sugar-free alternatives like infused water or herbal tea. Over time, your taste buds will adjust to less sweetness.

No, unsweetened black coffee is a great option. Studies have shown that it may be associated with a lower risk of type 2 diabetes due to its phytochemicals, which can support insulin function.

Many of these drinks are purely marketing terms. It's important to scrutinize the labels, as some can contain hidden sugars despite being marketed as 'healthy'. Stick to simple, whole-food based beverages where you know the ingredients.

There are many ways to naturally flavor water. You can add slices of fruits (lemon, lime, orange), vegetables (cucumber), or herbs (mint, basil) to a pitcher of water and let it infuse. You can also use unsweetened water enhancer drops.