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Skip the lemonade: Create your own low-sugar drinks to cool off

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By TotalHealthRD.com Nutrition Team

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Quick Summary: Low-Sugar Beverage Guide

Topic: Educational guide for creating homemade low-sugar drinks and mocktails
Key Ingredients: Club soda, cold-brewed tea, fresh fruit, citrus, mint, sparkling water, cacao nibs
Price Range: Not disclosed
Health Benefits: Reduces empty sugar calories, supports weight management, lowers obesity and disease risk
Best For: Anyone seeking refreshing summer beverages without added sugars or alcohol.
Key Takeaway: Sugar-sweetened beverages contribute to weight gain and are linked to 12 different cancers; water and unsweetened beverages are recommended by national health organizations.

Instead of reaching for a beer or lemonade, quench your thirst without the added empty calories.

As temperatures heat up and summer arrives, so do pool and patio parties, outdoor concerts, family camp-outs and many other special events enjoyed by both kids and adults. Summertime equals fun time!

Whether you are working hard in the yard or just finishing a hike or walk in the park, reaching for a cold and refreshing beverage is a satisfying way to cool off. Instead of choosing a beer or lemonade after that round of golf, consider ways to quench your thirst without the added empty sugar calories.

There is scientific evidence that sugar-sweetened beverages, including those with alcohol, cause weight gain and contribute to obesity. Obesity is not only a risk factor for heart disease, it’s linked to 12 different cancers.

National health organizations like the American Institute for Cancer Research, as well as the current Dietary Guidelines, suggest we drink mainly water, along with dairy and unsweetened beverages to optimize health and avoid excess sugar. Sugary beverages like sports and energy drinks, sweetened waters and iced teas, cordials and specialty tea and coffee drinks are often loaded with sugar.

When you are at the grocery store, check the labels before buying ready-to-drink beverages for names like sucrose, honey, syrup, fruit juice, concentrated fruit syrup, high fructose corn syrup or agave syrup.

It’s easy to create your own healthy drinks, including fabulous mocktails — cocktails without the alcohol.

Create your own healthy drink

Use the following three lists as a base recipe to creating an exciting and refreshing drink without sacrificing your health. Simply mix together your choice of beverage base, healthy enhancer and extra flavor. Reference the Create Your Own Healthy Drinks Matrix on the American Institute for Cancer Research website for even more ideas.

Beverage bases: Club soda, flavored sparkling water, seltzer water, cold brewed tea or coffees, mineral water, vegetable juice.

Healthy enhancers: Fresh or frozen fruit chunks, citrus slices (lime, lemon, grapefruit), citrus peels or zest, cacao nibs.

Extra flavors: Fruit juice or nectar, flavored ice cubes, ground spices (cayenne, cinnamon, vanilla).

Here are a couple of recipes for incredible summer mocktails that I will be serving regularly on my deck this summer! These recipes are from Briana Hardy of the Women’s University Club of Seattle. I hope you enjoy them, too. Cheers to better health!

Mixed berry mocktail

  • 4 blackberries
  • 4 raspberries
  • 4 strawberries, plus more for garnish
  • 10 sprigs of mint, washed, stems removed
  • 1 cup cold-brewed green tea
  • 1-2 ounces coconut-flavored zero-calorie sparkling water

Muddle blackberries, raspberries, strawberries and mint. Fill a cocktail shaker with ice, followed by your favorite cold-brewed green tea until it is about half full. Add the muddled ingredients, shake for a few seconds, then strain into a martini glass. Top with sparkling water and garnish with a strawberry half.

Pomegranate mocktail

  • Juice from ½ lime, plus slices for garnish
  • 3 ounces Pom pomegranate juice
  • 2-3 ounces coconut-flavored zero-calorie sparkling water

Pour the lime and pomegranate juices into a cocktail shaker. Shake for a few seconds, then strain into a champagne flute. Top with sparkling water. Garnish with a half slice of lime.

Disclaimer: This is for information only and not intended as personal medical advice.

First published in The Daily Herald

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional before starting any new supplement or health program, especially if you have existing medical conditions or take prescription medications.

This article is for general information purposes only and does not constitute medical advice. Consult your doctor or qualified healthcare provider before making changes to your health routine.