Beneficial Beverages: Experts explain what drinks should (and shouldn't) be part of one’s diet
When it comes to hydrating, water is king. But there are some other beverages that, because of the compounds they contain, provide some additional health benefits.
Experts highlight a few to make part of one’s diet — and a few things to avoid.
Coffee
Dr. David Culpepper, the clinical director of LifeMD, says both tea and coffee have been shown to have “extraordinary health benefits.”
The U.S. Centers for Disease Control and Prevention include plain coffees and teas — along with sparkling water, seltzers and flavored waters — among the low-calorie drinks that can be part of a healthy diet. The CDC notes moderate caffeine consumption (up to 400 mg, or 3-5 cups of plain coffee, per day) can be part of a healthy diet.
Dr. Emma Laing, a registered dietitian nutritionist and clinical professor at the University of Georgia, says whether caffeinated or decaf, instant or ground, coffee contains antioxidants and other substances that have been linked to health benefits such as lowering the risk of cardiovascular disease, Type 2 diabetes, Parkinson’s disease and mortality.
“Coffee also has a modest dose of nutrients, such as potassium, niacin, magnesium, choline, and phosphorus,” Laing says. “Depending on the type of milk that is added, coffee can also provide a source of calcium and vitamin D.”
Tea
“Tea has also been associated with a reduced risk of stroke,” Culpepper says. “Green tea, in particular, is also quite rich in antioxidants, which can reduce the risk of cancer.”
Laing says green tea provides polyphenols (antioxidants), amino acids, and modest amounts of potassium, magnesium and sodium.
“The list of the health benefits associated with green tea is lengthy, yet more research is needed,” Laing says.
Recent studies have shown that green tea consumption has the potential to reduce anxiety, increase attention span and improve memory; lower the risk of dementia, Alzheimer’s disease and cognitive impairment; reduce levels of total and LDL cholesterol in the blood; decrease fasting blood sugar and hemoglobin A1c concentrations; decrease blood pressure; decrease incidence of certain types of cancers; protect against urinary stone formation; and decrease risk of all-cause mortality, according to Laing.
Nut Milks
Almond milk is a healthier alternative to cow’s milk, according to DJ Mazzoni, a registered dietitian who serves as a medical reviewer for Illuminate Labs.
“It’s less inflammatory for most people, and it’s high in minerals like magnesium and potassium,” Mazzoni says. “I recommend finding an almond milk without added synthetic vitamins and minerals, because many commercial brands contain these.”
The CDC notes that low- or fat-free milk, unsweetened and fortified milk alternatives, or pure fruit or vegetable juice all contain important nutrients such as calcium, potassium and vitamin D. People should enjoy them within recommended calorie limits, though, according to the CDC.
Kombucha
Kombucha is a probiotic drink, according to Mazzoni.
“Think of it like a healthier soda,” Mazzoni says. “It’s carbonated and made from black tea, fresh-squeezed fruit and beneficial yeast culture. It’s a much more cost-effective way to achieve probiotic intake than dietary supplements, and provides phytonutrients from the tea and fruits, as well.”
Drinks to Avoid
While fresh-pressed fruit juice may offer some benefits, Culpepper suggests avoiding too much because of the high sugar content.
“It takes several pieces of fruit to make one glass of juice, so juice drinkers are often taking in far more sugar than they think,” he says. “If you are going to juice, mix in some vegetables like kale, cucumber, spinach and parsley that are low in sugar and add beneficial vitamins and nutrients to the mix.”
The CDC says sugary drinks such as regular soda, fruit drinks, sports drinks, energy drinks, sweetened waters, and sweetened coffee and tea contain calories, but offer little in the way of nutritional value. But drinks with sugar alternatives (often labeled “sugar-free” or “diet”) probably use high-intensity sweeteners such as Sucralose, aspartame or saccharine, about which questions remain regarding long-term weight management and health implications.
Flavored sports drinks often contain carbohydrates, minerals, electrolytes and sometimes vitamins, but the average person should choose water to hydrate rather than sports drinks, the CDC says. People who choose to drink alcohol should only do so in moderation, according to the CDC.
Laing recommends sticking to a limit of 400 milligrams of caffeine per day for most adults.
“Certain populations, such as those with hypertension, may be at a higher risk for negative side effects of caffeine and therefore should consider limiting their intake,” she says. “Older adults, as well as people who are pregnant or breastfeeding, will likely need to limit caffeine and should discuss their intake with a health care provider.”