What is the healthiest drink in the world?

We’ve all heard about green tea, black coffee, and pomegranate juice: these are some of the healthiest drinks known to mankind. But what if someone asked you to name a beverage that is also completely free of sugar, calories, or unhealthy ingredients, but also has no calories?

The answer might shock you! For instance, one of the oldest beverages on this list is actually made with very little sugar and calories – milk! However, it’s not just your average cup of milk that is so good for the digestive system; it’s also Greek yogurt which contains high amounts of both protein and calcium. (Here’s how much each serving of plain Greek yogurt should contain.) As an added bonus, Greek yogurt is rich in probiotics – a type of bacteria that has been linked to reduced risk of colon cancer. (Read more about why Greek yogurt may be beneficial.)

If you’d like to see the full nutrition facts of any food or drink before making any purchase, find out which ingredients are found in those products (what you eat), or go online and check out our guide for the best foods to avoid. Or, get started by using the tips above! We’ll help cut the fat and eliminate sugar from your favorite drinks. Plus, we’re sure you’ll find a few great ideas for recipes – especially when there are plenty of dairies to throw in the mix!

We suggest checking out:

• Greek Yogurt
• Kefir
• Unsweetened Coconut Milk (without lactose)
• Mint-Lime Lassi
• Protein Shakes
• Nectars
• Vitamix Nectar-Sweetened Fruit Juice
• Yogurt & Dairy Alternatives And More…

To make things easy for you, here’s a handy guide on 20 common substitutions for sugary foods in recipes:

1. Oat milk

One of the most popular substitutes for regular milk is oat milk. It’s great for adding flavor – and it even has zero cholesterol! Simply replace the regular white creamer in a can of unsweetened almond milk with butter. Then add 1 tablespoon of maple syrup. This means you’ll only need 300 calories, which is pretty impressive!

2. Soy (or plant-based) Butter

Soy is great at keeping everything together when making a recipe. If you have a lot of hard-boiled eggs, try replacing half of them with soy cream cheese instead. Make another batch and substitute half with ricotta cheese.

3. Dijon Cooking Oil

For quick cooking, you can’t beat Dijon oil! Just place 1 pinch of salt in a 2 oz can and whisk it until dissolved. When you get ready to bake – pour it into pans. Add onions to the pan and cook until they start to caramelize. Then add peppers and mushrooms and simmer. Reduce heat. Let mixture cool. Once the mixture is set, remove the chicken breasts from the pan and slice them thinly. Drizzle over vegetables and sauce, and toss to coat. Cook in the oven at 350 degrees for 2 hours. Toss potatoes with egg mixture and top with herbs. Bake at 450 degrees F for 15 minutes then serve. Easy peasy!

4. Homemade Ketchup

The next time you’ve got a bottle in the fridge, give homemade ketchup a shot. You can use store-bought tomato sauces as well, but homemade ones offer a better taste. Substitute whole eggs and vinegar for the liquid part, and stir thoroughly. Put a spoonful of paste on your salad. Pour the liquid into the bread and dip it. Top with avocado if desired. Slice it into wedges and enjoy!

5. Tomatillo Sauce

Tomato sauce is always a hit with vegetarians. Take away sour cream and you’ll end up having quite a bit fewer calories! Also, it works really well in soups and stews! So if you’re making sausage or beans, pickle, or sauerkraut, then stick to tomato sauce for added flavors. Use whatever brand you prefer, though – I use fresh paprika – as far as sodium is concerned.

6. Tomato Salsa

You must’ve been eating it every day when you were a kid, but it looks good enough to eat straight. You can add spices such as cilantro, red pepper flakes, sesame seeds, garlic powder, oregano, onion powder, and chili powder to create your own version of classic salsa. Alternatively, save the pulp for guacamole and make vegan versions!

7. Cream Cheese

If you’re looking for something easier to digest, cream cheese is probably your best bet! Just make yourself some real cream cheese to munch on while reading or watching TV. Skip the sweetener (like jam) and omit the preservatives. If you’re looking for cream cheese alternatives that taste close to the originals then look no further: greek yogurt and Swiss. Both have the same amount of saturated fat as their counterparts, but are thicker, creamy, and have less sodium. They all pack in the same amount of protein – about 8 grams per 8-ounce serving – but because they are so similar it’s almost impossible to tell the difference between them. Go ahead and let us know how you get on!

8. Yoghurt

Yogurt is often thought of as an alternative to cottage cheese, but you could also call it “plain” yogurt. Basically, any yogurt contains the exact same amount of active cultures as its main ingredient. A 1 cup of plain nonfat yogurt contains 4 to 5 different types of live cultures, including lactic acid-producing bacterium. Because plain yogurt is made without added sugars or pre-digested whey – a complex carbohydrate – it’s considered one of the most nutritious yogurts around. Therefore if you want low-calorie yogurt that’s packed with protein you’re in luck. Try using Greek yogurt or blueberry yogurt or another variety to give the body the extra boost it needs.

9. Hard Cheese or Parmesan Cheese

If you love pizza, there’s nothing better than melted cheese on your favorite plate. If you’re a savory eater, try adding some mozzarella to sandwiches. If you want something else, swap mozzarella for grated parmesan, feta, goat, or Colby cheese. To make more from scratch, you can use shredded cabbage, cucumbers, carrots, or celery and add it to salads or to yogurt – as long as it’s mild, so you don’t get sick!

10. Mozzarella

Mozzarella sticks out to me as an unexpected star in my life. Not only do they come in fun shapes – like hearts – they’re also delicious. While other cheeses work well whether grilled, baked, steamed, or fried, mozzarella goes really well with toppings such as olives, anchovies, ham, or prosciutto. Think steak, veal, pork chops, lamb, pork loin, venison, etc, if you’re feeling fancy.

11. Pestos

Pesto is a popular street food with many variations. There’s Mexican curried cheese, Italian basil pesto, Spanish churrascaria, Mediterranean hummus, French tzatziki (which you can buy frozen), or sushi rice. Another way to make pesto involves combining tomatoes with various oils and sprinkling paprika and parsley flakes onto the mixture. Store-bought pesto is fine – it makes enough for two weeks with no refrigeration required. Find your own and please share it with your friends!

12. Cheddar

Cheddar and Swiss cheese are my kids’ favorites. These savory and melty snacks are incredibly versatile, so just take a bite and add some mustard or olive oil to add some kick. Either way, these cheeses are tasty and will fill you up for hours. Do try substituting raspberries for cherries, which can be used seasonally, as well as replacing cow’s milk with rice milk.

13. Gorgonzola

Gorgonzola has a bright yellow hue to it and tastes amazing. This staple Italian dish is stuffed with spinach and topped with meat, potatoes, and cheese – and that’s basically all you need. Although typically served cold, you can easily warm a few slices and add some bacon, provolone, and sage flavor. Don’t forget the crusty bread for dipping purposes (and keep it warm!).

14. Quinoa

Quinoa isn’t exactly new – it was first discovered in Hawaii back in 1987. An American original, quinoa is extremely nutrient-dense and gluten-free with a perfect texture – thanks to the flax seed which adds fiber and nutrients. Be warned if you consume large quantities, as it quickly turns into bran and can leave you feeling bloated. However, unlike wheat, quinoa does not contain gluten, which helps keep it from absorbing into your bloodstream, making it much healthier than wheat!

15. Peanut Butter

You won’t believe it, but peanut butter is actually edible! One of the most popular peanut butter brands is Nature Valley, which sells four types for $5 and provides five free servings per package. Get yourself one packet and add it to your favorite sandwich. It even comes in small packages like individual cups! Plus, it’s loaded with protein, antioxidants, essential fatty acids, and vitamin E!

16. Almonds

Almond oil is the clear winner of any snack! Just drop it directly in water and you have almond milk and almond pudding, a smoothie, a base for ice cream and cookies, and so much more. Use it in baking goods (for example, banana bread) or use it straight to spread on toast in seconds. Whatever you use, it’s a