Soda is one of the biggest sources of hidden sugars in our diet. A single can of non-diet soda may contain a staggering 33 grams of sugar.

Sugar is devoid of nutrients and excess sugar can adversely affect your blood sugar levels and your hormones, leading to weight gain, brain fog, mood swings and many other problems.

If you are used to chugging soda every day, making the transition to drinking just water can be difficult. That’s why in this post I’m sharing some healthy, low sugar alternatives to soda that you can enjoy today. 

Green Smoothies

If you choose the right ingredients, you can easily create green smoothies that contain less than 10 grams of sugar and still have a subtle sweet taste. The great thing about green smoothies is that because they are packed full of fiber, vitamins and minerals, any sugar they contain will be released into your bloodstream slowly, so you won’t experience energy surges and crashes that usually come with sugar consumption.

Try this Chocolate-Almond Green Smoothie recipe!  Use unsweetened almond milk or any unsweetened non-dairy milk of your choice.

In addition, the sugar content will depend on the protein powder that you use.  The one I use is sweetened with Stevia which is a natural sugar substitute that won’t spike your blood sugar levels and has zero calories.

Fruit Infused Water

Fruit infused water contains no added sugar or calories, so it is perfect if you’re on a sugar detox. It shares the same benefits of standard water and will keep you hydrated, brighten your skin and enhance your energy levels. However, the fruit infusion gives it a subtle and sweet flavor, so if you find standard water too bland, give fruit infused water a try. 

To prepare fruit infused water, you’ll need a mason jar or a large pitcher and a cup of chopped fruit (around 2 – 3 different fruits) that you’d like to infuse into the water (hint … you can use frozen fruit).

Once you have the fruit ready, place them in a mason jar or large pitcher, fill it with water and then allow it to infuse in the fridge for at least 24 hours.  YUMMY!!

Fruit Tea

Like fruit infused water, fruit tea contains zero calories and sugar, and is just as healthy as standard water. However, even without any sugar, it has a surprisingly strong, sweet and satisfying flavor. 

There are lots of different fruit teas you can try and each one has a very distinctive flavor and offers differing health benefits. Your local store should sell a wide range of fruit teas, so try a few different teas until you find a favorite.

For an amazing tasting beverage, try this incredible infused water recipe! It will cure that thirst for something sweet and will keep you hydrated.


5 cups water

1 cup ice cubes optional

1 mango peeled and cubed or use frozen mango pieces

1/2 pint raspberries or frozen raspberries

1 (2-inch) piece ginger peeled and thinly sliced

Pour everything in a pitcher and refrigerate for several hours. Then enjoy!

Until next time!

Yours in health and wellness,

Francine Alleyne (RHNP™)

Holistic Nutritionist, Registered Holistic Nutrition Practitioner™



Join my Facebook Group, Midlife Healthy Daily!

Instagram: @wellness.with.fran

DISCLAIMER: Please consult your healthcare practitioner if you are experiencing any symptoms.  I am not a doctor. This post and anything else you find on my website is intended for informational, educational and self-empowerment purposes ONLY and is not intended to treat or diagnose any condition or disease.