Beverages

Guidance on daily beverage choices, focusing on filtered water, fruit juice, coffee, and tea options while highlighting drinks to limit or avoid for health.

It is important to drink water throughout the day to stay hydrated and consider the benefits of other beverages like fruit juice, coffee, green tea, and coconut milk. While some drinks should be limited or avoided due to contaminants and health risks, others like herbal teas and certain alcoholic beverages can be enjoyed in moderation. Always choose high-quality options and be aware of additives and flavorings.

This list prioritizes foods that are easiest to digest, most nutrient dense and least toxic. There will be factors that are unique to each person. Adjust slowly and experiment to understand which foods are best for you.

Best Beverages to Consume

Filtered Water or Mineral Water: begin your day with a large glass of water to rehydrate your body after sleeping. Throughout the day, pay attention to your body's natural thirst signals, as they effectively indicate when you need to drink water. Several factors influence your daily water needs, including temperature, physical activity level, and the moisture content of your food. While urine color is commonly used to gauge hydration, it is not always reliable. Clear urine might indicate overhydration or your body's attempt to flush out unwanted substances. For the safest drinking water, consider using a water filter system instead of drinking straight tap water, as it may contain various contaminants like chemicals, heavy metals, pesticides, and microplastics.

Fruit Juice: such as orange, grape, pineapple, cherry, and various berry juices, provide a range of nutrients, is rich in vitamins, minerals, and phytochemicals. They contain beneficial compounds like flavonoids, carotenoids, and polyphenols that contribute to overall health. Fruit juices can be a great way to obtain carbohydrates and essential nutrients. Orange juice, in particular, is a good source of vitamin C and potassium. It is important to note that some people may find some juice irritating to their digestive system due to its citric acid content.

Coffee: is a rich source of antioxidants, which help protect the body against oxidative stress and inflammation. Caffeine in coffee has been shown to improve physical performance by increasing endurance, reducing perceived exertion, and stimulating the release of fatty acids for fuel. Coffee has been linked to a reduced risk of depression and improved mood, possibly due to its effects on neurotransmitters like dopamine and serotonin. It is recommended to buy organic coffee to limit mold contamination. Also consider cutting off caffeine consumption at least 8 hours before bedtime.

Green tea and Yerba Mate: are rich in antioxidants and offer anti-inflammatory benefits. However, it is important to purchase high-quality brands, as excessive consumption of green tea can deplete folate levels and provide unhealthy levels of fluoride. Moderation is key, with a recommended limit of one or two cups per day.

Coconut Milk: is a nutritious beverage that offers the benefits of coconut oil. When choosing coconut milk, it is ideal to avoid brands that use carrageenan as an emulsifier, as it can damage the gut lining. Additionally, opt for BPA-free cans or containers to avoid exposure to harmful plasticizers.

Coconut Water: is a good source of electrolytes, such as potassium, magnesium, and sodium, which can help replenish lost fluids and prevent dehydration, so it is recommended along with a workout. Some brands of coconut water may add sugar or sweeteners. Choose unsweetened and organic varieties.

Beverages to Limit

Herbal Tea or Unsweetened Iced Tea: can be enjoyed in moderation, but be aware of any additives or flavorings. Some may contain contaminants like heavy metals, pesticides, or other harmful substances. Some herbs can be toxic if consumed in large quantities, such as comfrey or licorice root. Some herbs contain tannins or other compounds that can interfere with the absorption of essential nutrients like iron. Certain herbal teas contain phytoestrogens or other compounds that can affect hormone levels. For example, large quantities of fennel or anise might influence estrogenic activity.

Vodka, Gin, Rum, Tequila, and Whiskey: these alcoholic spirits contain lower amounts of sugar and antinutrients compared to other alcoholic drinks. However, moderation is still necessary, as alcohol can inhibit performance and lead to brain fog. Also, avoid prepackaged drinks which often contain sweeteners, flavorings, colorings and preservatives that disrupt metabolic health and worsen the effects of a hangover.

Beverages to Avoid

Soda, Energy and Other Sweetened Drinks: including those containing artificial sweeteners, are major sources of high-fructose corn syrup and other harmful additives. Apart from having no nutritional value, they are destructive to the gut, cause weight gain and increase risk of diabetes, non-alcoholic fatty liver disease and kidney disease. The high phosphate content also replaces calcium leading to issues with bone density.

Sports Drinks: are often laden with high-fructose corn syrup, artificial colorings, and offer little benefit for athletic performance. For hydration during endurance activities, water with added sea salt is a much healthier alternative.

Beer: is considered one of the most concerning alcoholic beverages due to its high levels of grain-based toxins, particularly ochratoxin, which is associated with kidney disease. High beer consumption is linked to weight gain and various health issues, including liver disease, heart disease, high blood pressure, digestive problems, and an increased risk of certain cancers.

White and Red Wine: contains unfiltered yeast, histamine, and potential mold toxins, which can contribute to brain fog, headaches, low libido and weight gain. As with all other alcoholic beverages, there is risk of liver damage and cardiovascular disease including high blood pressure, atrial fibrillation, and stroke. Organic wines are a better option as they're grown without synthetic pesticides, herbicides, and fertilizers.

Soy Milk: is often made from lower-quality soy that is more likely to have mold from field or storage practices. Soy contains large amounts of natural toxins or antinutrients, such as enzyme inhibitors that block the action of enzymes needed for protein digestion. Additionally, soy is almost always genetically modified (GMO) unless labeled organic or Non-GMO, and it inhibits thyroid function, which can slow down your metabolism over time. Soy also contains plant isoflavones that mimic estrogen in humans, leading to potential hormonal problems and an increased risk of cancer.

Nut Milk: almond, cashew, macadamia etc. are typically made from lower-quality or damaged nuts, increasing the risk of mold contamination. Additionally, some brands use carrageenan as an emulsifier, which can irritate the gut lining. Coconut milk is the one exception but make sure it is Non-GMO or organic with no added preservatives or artificial and natural flavors.

Oat Milk: contains purines, which break down into uric acid in the body, potentially causing issues for those with uric acid-related problems like gout and kidney stones. Additionally, oats contain avenin, a prolamin protein similar to gluten, which can cross-react with gluten and cause similar problems for those who are gluten-sensitive. Furthermore, oats are often processed in facilities that also handle wheat, leading to potential gluten contamination.

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