How to Choose Low or No Calorie Beverages

The beverage industry is massive, with selections galore from bubbly, fizzy, fruity, energy-infused, different kinds of milks, designer dairy, sodas, and specialty waters. Many of us are not strangers to the high-calorie beverages on grocery shelves. A newer trend that is exciting to see on shelves is the no and low-calorie selections. I remember many years ago, a family member telling me that bottled water would never take off! In 2019, the sale of bottled water hit 14.4 billion dollars, according to Statista 2021. Not only did it take off, now the reach for sparkling and mineral water is on the rise as well. According to Grand View Research, “the global sparkling water market was valued at 24.51 billion USD in 2019 and is expected to grow at a compound annual growth rate (CAGR) of 11.8% from 2020 to 2027.” Those items are now growing with expanded flavors with caffeine, vitamins, minerals, immune-supporting ingredients, sleep aids, and numerous other properties.

Specialty waters, teas, and sodas that claim no or low calories are a win. We as consumers benefit from the wide selections to fit our taste and improve health outcomes. However, the water and soda aisle can be overwhelming and may need some consideration.

How to choose low-calorie beverages?

Start with qualities that matter to you in your daily life. Here are a few areas to consider:

Calories– When looking for low or no-calorie options, do remember to read the nutritional label and ingredients. Excessive sugar in the diet could increase the risk for obesity, high blood pressure, diabetes, higher levels of Triglyceride levels (TG), a blood lipid (fat) that supports energy in the body. When TGs are too high, they can negatively impact the body and lead to an increased risk of stroke and heart disease. Low-calorie beverages will not increase TGs, which may be an alternative.

Flavor- Flavor is likely the most crucial factor. Purchase single-serving options to sample and find flavors that you enjoy. Keep in mind that there is a plethora of sugar-free and reduced-sugar sodas and water choices. Flavor ideas are citrus, cream soda with sugar-free soda flavors, fruit-infused sodas, waters with tropical fruit, energy beverages, traditional zero-calorie items. It appears that every major brand of soda has a low or no-calorie option to try.

How about the water add-ins? There are mini flavored squeezy bottles to add to tap and bottled water. Products such as Propel, Mio, Stevia Liquids, Sweet Leaf, or even Chrystal light may be familiar. Some of these commercial products may contain aspartame, an artificial sweetener that not all people can tolerate. When looking for a different kind of non-calorie sweetener, products that contain stevia may be better tolerated.  One of my favorite unsweetened flavorings is the True Lemon products. These are dried lemon and citrus juices in powder form that can be added to drinks and food items.  Try True lemon/lime/orange/grapefruit with stevia for a non-calorie flavored drink.

Some of your favorite coffee shops have fruit-filled, flavored low-calorie options as well. When hitting your favorite café, look for options that are full of flavor and lower in calories. What you add to specialty drinks can crank up the sugar and calories. Try your favorite coffee blend with fewer pumps of syrup, or choose a sugar-free syrup. An option on campus that students enjoy is the Refreshers at Starbucks _ä. These drinks combine fruit and tropical flavors with fewer calories compared to sodas and sweetened beverages. Refreshers are a great option when the weather begins to heat up. These drinks are light, refreshing, cold, with little calories, and bright colors, perfect for summer! These options can be purchased in aluminum cans or powder form, convenient for traveling.

Fizz factor- The fizz factor in sodas and other drinks results from added Carbon Dioxide gas (CO2).  These are also known as carbonated beverages. Sparkling water, sodas, mineral and seltzer waters, provide many non-calorie selections that can replace your sugary drinks. Flavored mineral water in a recyclable aluminum can is my personal go-to. These waters can also be an alternatives for cocktail mixers that are typically packed with sugary calories.  Flavors such as citrus, lime, watermelon, or coconut mineral waters may fit your cocktail menu. Sparkling water can also provide hydration and minerals for added benefits. The negative side to carbonation is that excessive intake of carbonation in sodas and other beverages could alter tooth enamel hardness. Moderate intake is key to ingesting these kinds of drinks.   

Recyclable vessels- What are the options? Boxed water comes in a cardboard carton. Mineral water and low/no-calorie sodas are available in aluminum cans, plastic, or glass. Plastic containers are options when purchasing water, sodas, coffee, and dairy drinks. Glass is used for specialty waters such as mineral and sparkling water.       

these suggestions will give you some insight on how to select your favorite lower-calorie beverages while keeping your health in mind.

Mindy Diller, MS, RDN, LD     Registered Dietitian Nutritionist       http://www.Smartchoices@ttu.edu