The Healthier Beverage

Did you know that indulging in one regular, mainstream soft drink per day equates to over 23kgs of sugar per year?

And it’s clear we love a refreshing drink. In 2018, Australia ranked as 6th in the list of countries by soft drink consumption, with on average, over 128 litres consumed per person, per year.

A US study showed, that as a category, these beverages are the single largest source of calories and added sugar in the U.S. diet.

These staggering statistics are directly linked to the increasing prevalence of obesity, diabetes, weight gain, liver disease and tooth decay across Australia today.

Even in the pandemic. With COVID-19’s lockdowns, other stay at home restrictions and limited socialisation, the Australian sale of bottled water fell by almost 5%, whilst soft drinks increased by 7.5%, as well as fruit juices, energy drinks and cordials, all showing increased market share.

That said, in 2020, approx. one third of soft drink purchased nationally, was of the sugar-free variety showing an increasing preference for options deemed to be healthier.

There are 17 tsps of sugar in a 600ml sports drink.

Empty calories! Empty calories come from food and drinks deemed to have limited or no nutritional value. It is reported that a typical adult male, can consume over 900 ‘empty calories’ per day.

A 600mL bottle of soft drink can contain up to 17 teaspoons of sugar (69g). Energy drinks come close, and sports drink whilst better, can contain up to 9 teaspoons of sugar (36g) per 500mL serve. Even many mainstream ice teas and flavoured waters hold around 6 teaspoons of sugar (24g).

47% OF CHILDREN 2-16 yrs consume sugar-sweetened drinks daily!

If 1 teaspoon is 4g of sugar, a daily 600mL cola is approximately 285% of the WHO (World Health Organisation) recommended daily intake of sugars at 24g for women and 36g for men.

Understanding this along with the health benefits of your beverage selection, helps you to make healthier choices.

So let’s discuss some great ‘better for you’ beverage options on the next page…

Cheers to...

Cheers to HEALTH!

Protein As we know, protein can come from a variety of sources, however quick, easy options are egg protein, along with pea or hemp protein.

Try: Googys Good Energy Protein Shake – available in Vanilla, Vanilla + Probiotic or Chocolate. Easily absorbed by the gut, this dairy free shake is blended to provide a complete protein while also supporting and nourishing a healthy microbiome.

Kombucha Kombucha, the fermented and naturally carbonated green tea drink, is enriched with beneficial bacteria and yeast and claims to aid digestive health along with blood pressure. Similar in nature to probiotics, Kombucha boasts B vitamins and has a slightly sour taste, however many brands now offer flavoured options such as ginger, fruits and berries.

Try: Soda Press Organic Kombucha Concentrate – Passionfruit & Mandarin

Soda Press Kombucha

Freed Tea Soda

Aloe Natural Aloe Vera Juice has been known to enhance detoxification, act as a regulator of the intestinal tract, and can aid in stimulating digestion and other vital systems of the body. Just 50mL twice daily can aid in wellbeing and vitality.

Monks Chai

Try: Aloe Vera of Australia Aloe Juice Pulp

Vegetables, Herbs & Spices Many beverages highlight spices & vegetables for flavour, but their health benefits cannot go unnoticed. For example, ginger for anti-inflammatory and warming, celery for digestion and bloating and tomato, a rich source of lycopene and great for liver health.

Try: Lakewood Organic Carrot, Ginger & Turmeric Juice

Cheers to CONVENIENCE!

Tempted to grab a chilled sugar-laden fizzy drink enroute? Instead, opt for healthier options on-the-go, with iced teas and juices.

Tea Low-sugar iced-tea sodas with natural flavours, no sugar or sugar sweeteners is rich in antioxidants, antiinflammatory and can help with focus.

Try: Freed Tea Soda Apple & Ginger

Juice Opt for low-sugar, high quality ingredients, preferably cold-filled to prevent loss of natural nutrients. Steer clear of artificial colours, sweeteners or preservatives.

Try: Wild One Organic Banana, Mango & Apple Juice

Cheers to being SOCIAL!

Life is for friends, family and fun. Whether it be family-friendly sparkling sodas at park picnics, or BBQs for the adults, there are healthier options available to reduce the intake of sugar and guilt! With the invention of Soda Stream came the home generation of soda brewers and syrups are now commonplace for at-home flavourists. Reach for your lower-sugar options, for soft drink and cocktail mixers.

Try: Soda Press Organic Soda Syrups – various flavours available.

Cheers to nourishing your SOUL!

First thing in the morning, many reach for a coffee, and last thing at night, a cup of tea, but warm drinks nourish our soul and comfort us, giving a perfect pick-me-up at any time of day. Herbal teas, black teas, blends, coffees and chai are favourites, along with the growing plethora of dairyfree nut and plant milks.

Milk Alternatives Milk now comes from a variety of sources including, oats, almonds, coconut, rice, soy and the list goes on. Whilst many are unsweetened, some also boast a small amount of natural sweetening such as rice syrup. These milks are ever growing in popularity due to their suitability for vegans and those with lactose intolerances.

Try: PureHarvest Unsweetened Almond Milk

Coffee A smooth, rich roast is a daily must-have for many, but with many traditional coffee blends, comes chemical laden coffee granules. If you can, opt for an organic single source such as 100% Arabica as organic coffee farming tends to support environmental sustainability and local, smaller communities.

Try: Nature’s Cuppa Organic Freeze Dried Coffee

Herbal Tea Herbal teas are jam packed full of vitamins and antioxidants, helping to calm the mind and body. Many herbal teas are naturally caffeine free and have unbleached bags, meaning less chemicals leaching into your brew.

Try: Red Seal Relaxing Tea

Chai Try the blissful, spicy blend of chai with black tea, cinnamon, cardamom, cayenne, ginger, star anise and more. Steep in your favourite regular or nut milk for a comforting cup of heaven.

Try: Monks Chai Organic Specialty Chai

Thirsty yet? Enjoy & cheers.

By Lindsay Spencer

References 1. www.rethinksugarydrink.org.au, visit for more information. 2. Australia Bureau of Statistics, www.eatforhealth.gov.au 3. https://www.statista.com/forecasts/763162/per-capita-volume-sales-in-the-soft-drinks-market-worldwide-by-country 4. USDA Agricultural Research Service report “Snacking-associated-with-increased-calories-decreased-nutrients” 5. Hu FB, Malik VS. Sugar-sweetened beverages and risk of obesity and type 2 diabetes: epidemiologic evidence. Physiology & behavior. 2010 Apr 26;100(1):47-54.