A drink can feel like a treat without much sugar if it has at least two of these: fizz, real fruit or herbs, warmth or creaminess, and a nice glass or mug. Sparkling water with citrus and herbs, caffeine-free herbal teas served hot or iced, and milk-based warm drinks with spices give you that “special” feeling for a fraction of the sugar in pop, sweetened specialty drinks or juice blends.
Here are easy combinations you can make at home, a quick way to judge store-bought drinks, and tips for cutting back on sweetness without missing it.
Why drinks are worth a closer look
Sugary drinks are one of the easiest places to cut added sugar, because they rarely make you feel full. Harvard Health lists soft drinks and fruit drinks among the most common sources of added sugar and notes that sweetened beverages are among the top culprits in how much added sugar adults take in. Canada’s Food Guide recommends you make water your drink of choice, lists sugary drinks as drinks to limit, and suggests adding fruit and herbs to hot or cold water for flavour.
Sparkling combos
Plain sparkling water is the base. Choose unsweetened varieties and check that “sugar” or “syrup” isn’t in the ingredient list. Then add flavour with real food.
The formula
- Fizz: plain or naturally flavoured sparkling water
- Fruit: a few crushed berries, a citrus wedge or a splash of 100% juice
- Aromatic: mint, basil, rosemary, thyme, ginger or cucumber
- Presentation: lots of ice in a nice glass
Six combinations to try
| Combo | How to make it |
|---|---|
| Strawberry basil | Crush 2–3 strawberries with a basil leaf, add ice and top with sparkling water. |
| Grapefruit rosemary | Squeeze in a little fresh grapefruit, add a rosemary sprig and top with sparkling water. |
| Cucumber mint | Add thin cucumber slices and a few mint leaves; let it sit five minutes. |
| Blackberry mint | Crush a few blackberries with mint so they release more flavour. Canada’s Food Guide suggests this pairing for flavoured water. |
| Ginger lime “ale” | Grate a little fresh ginger, add lime juice, strain and top with sparkling water. |
| Juice spritzer | Use about one part 100% juice to three parts sparkling water. You get the flavour with much less sugar than a full glass. |
Make a jug of infused still water in the morning and keep it in the fridge. Having it ready makes it far more likely you’ll reach for it. If plain water bores you, hydrating foods can help too.
Warm drinks that feel cozy
Many people’s daily “special” drink is a warm one. You can keep the ritual of a mug in your hands while cutting the sugar in sweetened café drinks.
Herbal teas, hot or iced
Herbal teas are made from herbs, flowers, fruit or roots rather than the tea plant, and most are naturally caffeine-free. They come in a huge range of flavours and need no sugar at all. Good ones to keep on hand:
- Peppermint: fresh and bright, good after meals.
- Rooibos: naturally a little sweet and nutty; lovely with a splash of milk and cinnamon.
- Hibiscus: tart and deep red; excellent iced with a slice of orange.
- Ginger or lemon-ginger: warming on cold days.
- Chamomile: mild and calming in the evening.
To make iced herbal tea, steep two tea bags in a cup of boiling water for five minutes, then pour over a full glass of ice. Top with sparkling water for an “iced tea soda.”
Spiced milk “steamers” and golden milk
Warm a cup of milk or unsweetened fortified soy beverage with a pinch of cinnamon, nutmeg or a drop of vanilla. Froth it with a whisk for a café-style drink. For golden milk, add a pinch of turmeric, ginger and black pepper. A teaspoon of honey or maple syrup is enough if you want sweetness. Milk and fortified soy beverage are both on Canada’s Food Guide list of healthy drink choices.
Lighter hot chocolate
Whisk 1–2 teaspoons of unsweetened cocoa powder with a little hot water into a paste, then add warm milk, a few drops of vanilla and a small amount of sweetener to taste. You control the sugar, unlike most packaged mixes. A couple of mini marshmallows on top still feels like a treat.
A note on caffeinated drinks
If you’re used to sweetened coffee-shop drinks, the warm options above are an easy swap for some or all of them. If you do have caffeinated drinks, Health Canada sets a maximum of 400 mg of caffeine per day for healthy adults and 300 mg for people who are pregnant. Caffeine late in the day can also affect sleep, which makes caffeine-free herbal teas a good afternoon and evening choice.
How to judge a store-bought drink
Turn the bottle or can around and check two things:
- Serving size: some bottles hold two or more servings.
- Sugars on the Nutrition Facts table and the ingredient list: look for words like sugar, glucose-fructose, cane syrup, honey or fruit juice concentrate near the top.
Drinks with no sugars and no added sweeteners are the simplest everyday choice. Bottled iced teas, vitamin waters, “lemonades” and juice blends often contain more sugar than people expect.
Easing off sweetness without missing it
- Cut gradually. If you add two teaspoons of sugar to a warm drink, try one and a half for a week, then one.
- Use flavour, not sugar. Cinnamon, vanilla, citrus zest and fresh herbs make drinks taste fuller.
- Dilute juice. A splash in sparkling water instead of a full glass.
- Keep it cold. Very cold drinks often taste less “flat” without sweetener.
- Make it look nice. A garnish and a proper glass do a lot of the work.
If you’re cutting sugar elsewhere, frozen fruit desserts without added sugar pair well with these drinks.
When to check with a professional
If you have diabetes, kidney disease or another condition that affects fluids or sugar, ask your doctor or a registered dietitian which drinks suit you, including whether drinks with sweeteners or added electrolytes are a good fit.
Takeaways
- Make water and sparkling water your everyday base and flavour them with fruit and herbs.
- Try one new sparkling combo this week, such as strawberry basil or grapefruit rosemary.
- Keep two or three herbal teas on hand for hot or iced drinks.
- Make your own steamers and hot chocolate so you control the sugar.
- Read labels for serving size and added sugars before buying bottled drinks.
- Reduce sweetness gradually so your taste buds adjust.
FAQ
Is 100% fruit juice a low-sugar drink?
Juice contains natural sugars and isn’t very filling. Diluting a small amount in sparkling water gives you the flavour with less sugar. Whole fruit is the more filling choice.
Are flavoured sparkling waters okay?
Unsweetened ones with no added sugar are a good everyday option. Check the ingredient list, because some “sparkling” drinks are sweetened.