10 Best Healthy Drinks | UK Dietitian Reviewed

High-fructose corn syrup (HFCS) often used to sweeten fizzy drinks is, as the name suggests, high in fructose and has been shown to have an adverse effect on the liver, and may even lead to non-alcoholic fatty liver disease. 

However, lots of fizzy drinks now, especially in the UK and other countries with a so-called 'sugar tax' have reduced the amount of HFCS and replaced it with sweeteners like stevia.

Drinks that have a long shelf-life will tend to have more preservatives added. Other additives commonly seen are flavourings and colourings. Naturally coloured and flavoured drinks are likely to have fewer adverse health effects than manufactured ones, although all additives go through strict processes to check they are safe in the amounts used. 

However, this doesn't account for multiple products containing the additives being consumed. There may be cumulative effects if you consume these things regularly.

Consuming one to two cups of tea or coffee during the morning is unlikely to have too much of an effect on sleep, however, traces of caffeine can stay in the body for up to two weeks so if you drink multiple cups all through the day it is easy to see how it can build up. 

If your sleep isn’t as good as you’d like, try to avoid caffeinated beverages after lunch otherwise the health benefits of the drinks may be outweighed by the drawbacks of not getting enough sleep.

The antioxidants in tea are anti-inflammatory and this is why they are protective against cancer, heart disease and other inflammatory conditions. 

Additionally, some of the rituals around tea drinking in some cultures can induce a sense of calm which is also anti-inflammatory as it can reduce stress hormones in the body. So when you are having your cuppa, take a moment to appreciate the moment and add a bit of stress-relief to your day!

We need a significant amount of calcium in our diets every day - around 800mg. A third of this can be provided by 200ml of cow's milk. If you are choosing a dairy-free option, look for one that is fortified with calcium. Most will say if they are on the front of the carton, but check the ingredients list on the back if not.

Smoothies do still contain the fibre from the fruit and vegetables which is a better option than juices as they tend to have a lower glycaemic index so don’t spike blood sugar as much. The fibre is also good for the bacteria that lives in your gut. 

Fruit juices still do contain good vitamins and minerals though, but stick to around 150ml at a time. Diluting juice with water or fizzy water makes for a refreshing drink that will increase your fluid intake without too much sugar.

Do look for the sugar content of kombucha though as some can be very high, partly because the fermentation requires sugar, but also because the taste can be slightly sour, it can also be added at the end to make it more palatable. 

Drinking it alongside meals rather than drinking it by itself can reduce the likelihood of it spiking your blood sugar and also reduce the impact of the sugar on teeth, as saliva production when eating helps to return the mouth to its usual pH.

Choose the unsweetened versions if possible so you get all the benefits without the negatives of too much sugar. It naturally contains some fibre, so consider using it instead of water in your smoothies, you will get a big fibre hit and your smoothie will have a delicious flavour as well as being really nutritious!