Everyone knows that soda is bad for our health, but choosing healthy beverages can be a confusing job. I used to be a diet beverage addict. I loved my Diet Dr. Pepper, any diet sodas really, diet iced teas, pretty much any “diet” drink would be my go-to. I never, ever drank water. I lived on these diet drinks, coffee, and energy drinks (the zero calorie ones- aka “diet”). When I look back now I wonder how I was even alive (I was also a cigarette smoker). Even my first year eating paleo I continued to drink diet drinks and diet energy drinks- I didn’t really think anything was wrong with them. As I continued with my paleo journey, I was learning more about health and nutrition. I discovered that diet beverages are actually very harmful to our health. You’re actually better off drinking the regular versions of these drinks (although those aren’t good for us either). These days the only beverages I enjoy are: water, organic coffee, kombucha, organic wine, and tea. But mostly water.

Contrary to popular belief, artificial sweeteners (aspartame, NutraSweet, Splenda, Equal, Sweet n Low, etc) are actually even worse than sugar. They’ve been shown to cause cancer and contribute to a host of other problems, including:

  • Migraines
  • Nausea & Vomiting
  • Sugar Cravings
  • Insomnia/Sleep problems
  • Memory loss
  • Seizures
  • Depression
  • Irregular heartbeat
  • GI discomfort
  • Diarrhea
  • Abdominal pain
  • Joint pain
  • Vision problems
  • Weight gain
  • Brain lesions
  • Buzzing in ears
  • Dizziness
  • Vertigo
  • Chills
  • Shooting pains
  • Birth defects

artificial-sweetenersArtificial sweeteners are neurotoxins. If we use common sense, anything artificial should not be consumed. We are designed to eat real foods from nature, not man-made, food-like products. If you need to use a sweetener use natural ones, such as:

1. Raw Honey: Raw honey is a great sweetener to use and it actually has many health benefits. It’s full of vitamins, minerals, and enzymes. It’s helpful in immunity/healing also, as it contains some antimicrobial properties. It also gives a natural boost in energy and soothes sore throats.Raw honey

2. Coconut Sugar: Coconut sugar is made from the sap of coconut palm trees. It contains some minerals & antioxidants. It also contains inulin, a type of fiber, which helps slow the absorption of the glucose & fructose that it contains. It is not a low calorie food and is very similar to cane sugar, but made in a more natural way. coconut-sugar-processed

3. Coconut Nectar: Coconut nectar is also made from the sap of coconut palm trees, but is less processed than coconut sugar and has a low fructose content. It contains amino acids, enzymes, vitamins, and minerals. coconut nectar

4. Stevia: Stevia is a natural, zero-calorie sweetener made from the stevia plant. It is a strong sweetener, so a little goes a long way. Stevia has a number of health benefits. It may be helpful in lowering blood pressure & blood sugar. Stevia has become very popular and there are many refined versions on the market. When using stevia, it is important to use the right quality. You may want to consider growing your own stevia plant or use SweetLeaf Stevia. stevia_plant

 

5. Maple Syrup: Maple syrup is made from the sap of maple trees. The sap is extracted from the trees and heated to make the syrup. Maple syrup has some antioxidants & minerals. It is still pretty high in sugar content- but less than table sugar. When using maple syrup, always make sure it is 100% pure maple syrup- not just maple-flavored syrup. maple-syrup

 

It’s important to note that the above mentioned sweeteners should always be consumed in moderation. They are healthier alternatives to sugar, corn syrup, and artificial sweeteners, but still should not be considered healthful foods to be consumed on a daily basis. Added sweeteners should be considered a treat, only to be eaten on occasion. Sugar can become highly addictive. If you feel like you need to eat sugar everyday, you might want to consider doing Diane Sanfilippo’s 21-Day Sugar Detox.

When it comes to beverages, water should be the top choice. If you need some flavor, you can add in lemon wedges or frozen fruit. fruit in water

To stay properly hydrated, you should drink half your body weight in oz of water. So divide your body weight in half- that number is how many oz of water you should drink per day. If you are also drinking diuretics (coffee, tea, alcohol, soda) than you will need to drink more water (although you should keep diuretic consumption to a minimum). Diuretics contribute to dehydration. To calculate: (oz of diuretic x 1.5) + body weight divided by 2 = how many oz of water to drink.

Early Signs of Dehydration

  • Fatigue
  • Anxiety
  • Irritability
  • Depression
  • Cramps
  • Cravings
  • Headaches

Signs of Full-Blown Dehydration

  • Heartburn
  • Back pain
  • Joint pain
  • Migraines
  • Fibromyalgia
  • Constipation
  • Colitis

glass of waterIt is best to take sips of water throughout the day, rather than chugging a lot of water at once. When you chug a lot at once, you inevitability just pee it out. When you take sips throughout the day, your body holds on to the water better.

 

Was this information useful to you? Let me know in the comments!

 

See also:

The Problem With Grains and How to Properly Consume Them
Agave Nectar is Not a Health Food
Saturated Fat Does NOT Make You Fat