How to Kick the Soda Habit

From vending machines to takeout counters, soda has long been a go-to drink in American culture. While it may seem refreshing and convenient, regularly drinking soda is associated with long-term health risks. 

According to the CDC, sugar-sweetened beverages are one of the leading sources of added sugar in the American diet. A typical 12-ounce can of regular soda contains about 39 grams of sugar, which is nearly 10 teaspoons. That exceeds the American Heart Association's recommended total calories from added sugar of no more than 25 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men each day.

"Frequent consumption of sugar-sweetened beverages, such as soda, is associated with weight gain, obesity, type 2 diabetes, heart disease, kidney disease, liver disease, and cavities," says Jamie Leskowitz, RD, a registered dietitian and certified diabetes care and education specialist at Columbia's Metabolic and Weight Control Center. "There's no nutritional benefit to soda, and many people drink it far more often than they realize."

Why is it so hard to quit soda?

To successfully cut back, it helps to understand why soda has a hold on you. Is it the caffeine? The sweet taste? The cold temperature or the fizz? Or the daily soda habits many people have gotten used to?

"Knowing what draws you to soda is key," Leskowitz explains. "If it's the caffeine, switching to an unsweetened iced tea or black coffee might help. A flavored seltzer can be a great substitute if you prefer the fizz or flavor. Becoming aware of your habits and understanding your reason makes it much easier to find an alternative you'll enjoy." 

Soda also triggers a quick reward cycle—delivering sugar, energy, and a satisfying sensation. This makes it easy to form a habit and harder to break it. 

How to start cutting back

Begin by replacing just one soda daily with a healthier, lower-calorie, lower-sugar beverage. Gradually reduce the sweetness level by adding ice, watering down soda, or alternating with water or seltzer.

"The colder the drink, the more satisfying it may feel," Leskowitz says. "Some people associate soda with an ice-cold refreshment, but you can have that experience without the sugar."

Better beverage alternatives

Here are some satisfying soda substitutes Leskowitz suggests trying:

• Flavored sparkling waters (zero- or low-calorie): These provide fizz without sugar or artificial ingredients. Look for options that contain only carbonated water, natural flavor, or a touch of fresh fruit. They're refreshing and convenient.
• Ready-to-drink flavored still waters: For those who prefer non-carbonated options, try lightly flavored waters with minimal ingredients and no added sugars (e.g., store-brand flavored waters, or brands such as Hint or Waterloo). They're hydrating and help transition away from sugary drinks.
• Herbal iced teas (unsweetened): Caffeine-free teas like peppermint, hibiscus, or rooibos can be brewed and chilled. These offer flavor and aroma without calories and can replace the taste ritual of soda.
• Infused water: Add slices of citrus, cucumber, berries, or herbs like mint to still or sparkling water. These infusions add natural flavor and a visually appealing twist.
• Unsweetened iced coffee or tea: If caffeine is part of your habit, unsweetened iced coffee or black or green tea can offer an energy boost without sugar. Choose caffeine-free options if you're trying to avoid both sugar and stimulants.

Soda might be a tough habit to break, but better options can still be satisfying—whether you're after the cold temperature, fizz, or flavor. By identifying what appeals to you about soda and choosing alternatives that meet those needs, you can shift to healthier choices without feeling deprived.