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 * Food & Nutrition
   
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 * Healthy Drinks
   


8 SUPER HEALTHY DRINKS (AND 8 TO SKIP)

By Tamar Schreibman
and Abby Lerner
Published on April 11, 2019
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Discover what's good to gulp—and what's better left on the shelf.

01 of 17


YOUR ULTIMATE GUIDE TO HEALTHY DRINKS


mimagephotography/Shutterstock

When you think of healthy drinks, water likely immediately comes to
mind—especially since drinking water can have tons of benefits, and it has zero
calories. However, there are other healthy drinks worth adding to your menu.
"Some drinks have tremendous health benefits, from relieving minor ailments like
indigestion to protecting against serious ones like osteoporosis," says Dan
Nadeau, M.D., medical director of Exeter Hospital's HealthReach Diabetes,
Endocrinology and Nutrition Center in Exeter, New Hampshire.

On the other end of the spectrum, several sips are far from healthy things to
drink—and add unnecessary (and unsatisfying) calories, sugar, and artificial
ingredients to your diet.

Follow our easy-to-swallow guide ahead to discover the best and worst beverages
for your body.


02 of 17


BEST: GREEN TEA


Africa Studio/Shutterstock

The hype you've heard about green tea as a healthy thing to drink is legit.
Green tea contains a rich concentration of flavonoids and polyphenols, natural
antioxidants that may protect cells from carcinogens (cancer-causing substances)
and inhibit tumor growth by helping to neutralize free radicals in the body. The
tea's antioxidants may also guard against heart disease by relaxing blood
vessels, inhibiting the formation of blood clots that trigger heart attacks and
strokes. Green tea also contains fluoride, which strengthens teeth; the
flavonoids may build up bones as well, reducing the risk of osteoporosis and
tooth decay. (And then there's matcha green tea, which has even more health
benefits.)


03 of 17


WORST: JUICE DRINKS


marino bocelli/Shutterstock

Labels like "juice drink" and "juice cocktail" are almost always a euphemism for
brightly-colored sugar water. For a truly healthy drink, look for 100-percent
juice, like orange juice, cranberry juice, or aloe vera juice. Nothing else.


04 of 17


BEST: ONE-PERCENT REDUCED-FAT MILK


Moon Light PhotoStudio/Shutterstock

Milk is a great healthy drink choice because it has the components of a healthy
meal—carbohydrates, protein, and a little fat—so you absorb it slowly and stay
full longer, says Molly Pelzer, R.D., a nutrition educator in Tipton, Iowa. It
also stabilizes blood sugar, so you're less susceptible to cravings. Milk is the
ideal source of calcium because it contains vitamin D, which is needed for
maximum calcium absorption. It may also help your body stop storing fat. "The
calcium causes your body's cells to burn the fat instead of holding on to it,"
says Pelzer. "This makes it easier to reach and maintain your goal weight."


05 of 17


WORST: FANCY COFFEE DRINKS


AppleZoomZoom/Shutterstock

When blended with 2-percent milk and sugar, a large icy cup of Joe can contain
up to 800 calories and one-third of the maximum recommended intake for
artery-clogging saturated fat. And there's a reason why it tastes so sweet: At
170 grams of sugar in a typical drink, you get more of a sugar shock than a
caffeine buzz. Top it off with whipped cream and you have a drink that's far
from healthy. (

The Healthiest Things On the Starbucks Menu

06 of 17


BEST: SOY MILK


Pormezz/Shutterstock

Soy milk contains soluble fiber and soy protein, which lowers LDL (bad)
cholesterol levels and triglycerides, reducing the risk of cardiovascular
disease. If you're drinking it instead of cow's milk, buy soy milk fortified
with calcium and vitamins A and D. One caveat: Soy contains phytoestrogens,
which may be linked to an increased risk of breast cancer. Talk to your doctor
about this healthy thing to drink if you have a family history of the disease or
have had it yourself. (Here's everything you need to know about soy milk and
other soy foods.)


07 of 17


WORST: FLAVORED WATERS AND SPORTS DRINKS


GreenPimp/Getty Images

Flavored and infused waters may deliver a few extra vitamins—along with added
sugars. Next time you buy a bottle of water, check the label to see if it's a
healthy thing to drink: If you spot anything more than water and natural
flavors, leave it on the shelf.

In related news, many sports drinks on the market contain a mixture of natural
and artificial sweeteners, plus a laundry list unpronounceable additives. If
replenishing electrolytes is your goal, switch to zero-calorie SmartWater.


08 of 17


BEST: MINT TEA


Foxys Forest Manufacture/Shutterstock

"Mint is an antispasmodic, so it can relax muscles, which combats stiffness and
aches," says Susan Lark, M.D., author of The Chemistry of Success

It also aids in digestion by promoting the movement of food through the
digestive tract.


09 of 17


WORST: DIET AND REGULAR SODA


punsayaporn/Shutterstock

It's tough to find a single redeeming quality about soda: It's overloaded with
sugar and provides empty calories without satisfying your hunger. In fact, soft
drinks are the only food that has been directly linked to causing obesity. If
you're not willing to eliminate them from your diet entirely, consider one can
of full-sugar soda as an occasional treat—the same way you would a candy bar.

Diet soda may have zero calories, but it also has zero nutrition. Plus, if
you're guzzling Diet Coke all day, there's a good chance you're not drinking the
healthy drinks your body needs, particularly water and tea.


10 of 17


BEST: HOT CHOCOLATE


Liliya Kandrashevich/Shutterstock

Chocolate increases the production of the neurotransmitter serotonin, which is
responsible for regulating mood. (Low levels of serotonin have been associated
with depression.) Cocoa is also rich in polyphenols, plant-derived antioxidants
that may protect cells against oxidative damage that can lower HDL (good)
cholesterol levels, possibly putting you at higher risk for a heart attack. (

Why Chocolate Milk Might Be the Best Post-Workout Drink) Skip the processed,
pre-made packets and try these superfood hot cocoa recipes

11 of 17


WORST: FROZEN COCKTAILS


SARYMSAKOV ANDREY/Shutterstock

When it comes to happy hour calorie traps, the mixers are the real culprits.
Case in point: According to the USDA, a 16-ounce pina colada can clock in at a
whopping 880 calories—that's more than eight times the amount in a shot of rum.
Instead, try these simple healthy cocktails or check out this complete guide to
drinking alcohol on the keto diet.


12 of 17


BEST: LOW-SODIUM TOMATO JUICE


Goskova Tatiana/Shutterstock

Processed tomato products are the richest source of the antioxidant lycopene,
which has been associated with a reduced risk of lung and stomach cancer, as
well as pancreatic, colorectal, esophageal, oral, breast and cervical cancers.
Lycopene also appears to protect the lungs and heart against oxidative damage,
helping to ward off cardiovascular disease.


13 of 17


WORST: FRUIT SMOOTHIES


Rimma Bondarenko/Shutterstock

Yes, fruit on its own is good for you, but a 32-ounce smoothie can pack as many
as 700 calories with fewer than two grams of protein, thanks to the high sugar
content. (Especially if you get one from a fast-food chain.) That's like eating
a whole pineapple, entire mango, and one cup each of blueberries and
strawberries in a single sitting. Why is that bad? Calories from any food (even
healthy things to drink) get stored away in your fat cells if you eat more than
you can burn.

Not all smoothies are unhealthy, though; If you mix fruit with vegetables or
greens, healthy fats, and a source of protein, it can make for a super
nutritious meal. (For example, these 14 veggie smoothies are actually great for
you.)


14 of 17


BEST: CRANBERRY JUICE


  olepeshkina/Shutterstock

Research suggests that the same anti-bacterial properties present in cranberry
juice that fight off urinary tract infections may also protect against
periodontal disease. Experts theorize that a component of the juice called
nondialysable material (NDM) inhibits bacteria from sticking to the gums. Many
nutritionists are wary of fruit juices because of their sugar content, so limit
your intake to no more than one glass (six to eight ounces) daily. "Make sure
the label says 100-percent juice, not 'juice drink' or 'cocktail,'" suggests
Heidi Reichenberger, R.D., a spokesperson for the American Dietetic Association.


15 of 17


WORST: LEMONADE


JeniFoto/Shutterstock

Most store-bought versions are made from the same sweeteners used in soda,
combined with preservatives and artificial color. At 100 calories per cup, and
with the equivalent of six teaspoons of sugar and zero nutrients, you're
essentially drinking liquid candy. Definitely not refreshing.


16 of 17


BEST: ORANGE JUICE


Nitr/Shutterstock

An excellent source of vitamin C, orange juice is also a potent antioxidant that
may protect against a variety of diseases including cataracts (a clouding of the
eye's lens that can lead to blindness) and lung cancer. Vitamin C may prevent
oxidative damage that can cause cells to become cancerous, and it improves
immune-cell functioning, enabling your body to fight off infections more
efficiently. And this healthy thing to drink is a good source of folate, which
protects against neural-tube defects in fetuses. To get the extra benefit of
bone protection, try some calcium-fortified orange juice. (And remember, go for
100-percent juice—not a "juice drink" or "cocktail.")


17 of 17


WORST: ENERGY DRINKS


Africa Studio/Shutterstock

When people think about "energy" drinks, they're usually referring to products
that contain caffeine. The problem is that most "energy drinks" are loaded with
too much caffeine and sugar to be healthy things to drink. So while they may
give you a short-term burst of energy, you'll ultimately crash and just want to
zonk out. When you need a brain boost, you're better off sipping green tea or
snacking on a handful of walnuts.



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