The study found that individuals who drank diet iced tea lost more weight than those who drank zero calorie soda. Diet iced tea was also found to be more satisfying and have a longer-lasting effect on weight management than zero calorie soda.
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How to Replace Soda With Tea
- Start tasting different types
Not all teas are the same. If you switch to lose leaf, you will have hundreds of thousands of flavours to choose from. Out of all minty, fruity, earthy, light, full bodied, sweet, chocolaty or smoked blends, it’s impossible not to find the one you will like.
If you have a sweet tooth, choose blends that contain licorice. Licorice is naturally sweet and may provide many health benefits. Blends such as Lemon Zest are both refreshing and sweet, but contain no sugar or artificial sweeteners.
Try brewing tea using different water temperatures and steeping times to get the flavour you like the most. If you are not a regular tea drinker, there are many naturally sweet teas that you can try first.
- Go sparkling
Although there is some controversy linked to sparkling or carbonated water, some studies suggest it may be beneficial – if drank in reasonable amounts. A study on 19 healthy young women showed that drinking sparkling water may induce a feeling of fullness, thus reducing the overeating and intake of unnecessary calories.
To enjoy a flavoured sparkling tea, brew a stronger cup of flavoured tea, let it cool down and mix with sparkling water. Serve with ice and lemon (optional, depending on the tea).
- Avoid milk and sugar when possible
If you are not ready to cut off drastically on sugar, adding a teaspoon may not be as bad as drinking a can of sugary soda.
One can may hide anywhere between 5-13 teaspoons of sugar. That’s a huge amount of sugar, well beyond daily recommendations. 1 teaspoon holds about 4 grams, which is 10% of a recommended daily sugar allowance for women, and 10% for men. Or, learn 20 different ways how to make tea taste better without adding any sugar.
- Start cold-brewing
Cold brewing is the easiest way to incorporate calorie free flavoured drinks into your life. They are refreshing and taste great, and you won’t be getting as much caffeine as you would normally get from a cup of hot tea.
Just add a spoon of flavoured tea into a big 1-1 ½ liter glass teapot or a pitcher, lukewarm or cold water and let it brew for at least 3-5 hours in the fridge. The best pure tea for cold brewing is Chinese sencha.
You can brew it pure, or add fresh mint, slices of unwaxed organic lemons or oranges and other fruits and herbs.
- Make a home-made iced tea
Commercially available bottled iced teas rarely contain any tea at all. By making your own iced tea, you can control exactly what you are drinking, which ingredients you are using and add replace sugars and empty calories with antioxidants and vitamins.
Make a stronger cup of tea of your choice. Add a bit of honey and drink it ice cold. Black teas are a great for making iced tea. By hot brewing a stronger cup first, you will get a drink that will not only provide a caffeine boost, but refreshment and enjoyment too.
- Brew it with fruit
Brewing tea leaves in a put full of chopped fresh fruit is like getting a cup of best naturally made iced tea in the world – only hot. Fill the pot with fresh, washed and chopped fruits, add tea leaves and hot water. Pay attention to the water temperature if you are brewing green tea.
While this isn’t a calorie free drink, it’s one you are likely to enjoy the most if you are a soda addict. Find out what are the best fruit and tea pairings here.
- Make your own tea soda
And finally, make your own tea soda with home-made fruit juices. Use a fruit of choice and appropriate pure loose leaf tea as a base. Brew ½ cup of strong tea, strain and let it cool down. Wash and cut the fruits, blend them into a puree or squeeze the juice.
Use a mesh strainer to remove the pulp. Mix it together with cooled tea and cold carbonated water. Serve with ice. Fresh fruit contains natural sugars too, so pay attention to the calorie and sugar intake. Make fruit brews a treat, rather than an everyday habit.
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