Is iced tea a good substitute for soda?

By Dr Jorge Metri (PhD) | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 01/07/2023 | Next review date: 01/07/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.

Dr Jorge Metri’s highlights:

  • Invited Reviewer of two international scientific Journals
  • PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
  • Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • Bachelor’s degree in Nutrition at the Universidad Latino

“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.

Professional experience:

Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.

Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.

In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.

Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.

Education:

  • 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
  • 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
  • 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.

Main publications of Jorge Metri:

Conference papers:

You can view some of Dr Metri’s work below and links to his professional profiles:

LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/ 

Research Gate:  https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2 

Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es 

ORCID: https://orcid.org/0000-0002-7333-3688 


Dr Jorge Metri (PhD)
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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The consumption of soda is a public health concern, especially because it has a lot of sugar (when it is not a diet soda) and contributes to the prevalence of overweight and obesity. However, there are other options like pure water, fruit juices, and tea beverages (1).

In this article, we will focus on iced tea, and we will answer the query “Is iced tea a good substitute for soda?” Additionally, we will present some relevant aspects about tea, such as the health benefits and a comparison of sugar in an iced tea and a soda.

Is iced tea a good substitute for soda?

If you don’t use a lot of sugar as a sweetener, yes, iced tea is a good substitute for soda. For making a healthier iced tea you can opt for stevia, monk fruit, or even a little bit of honey as a sweetener option (2,3).

Another important point is that iced tea must be natural; natural tea contains a lot of antioxidants that you will be missing in an artificial iced tea (3).

Making a natural iced tea is quite simple, you only need to infuse 1 bag of black tea for each 250 ml with hot water (near to 80 °C) for around 5 minutes. Then you can add a few drops of lemon, ice, and a sweetener if you want a sweet beverage (2).

When should you not use iced tea to substitute soda?

You should not use iced tea to substitute soda if you are a child susceptible to caffeine, or you are pregnant (4,5,6). 

Caffeine is an alkaloid found in coffee and black tea (the main ingredient in iced tea), it has a stimulant effect on your nervous system and induces an energetic response. Nonetheless, caffeine is contraindicated in both children and pregnant women (4,5).

The stimulant reaction of caffeine can alter the sleep cycles of children. Even though there is no evidence to link caffeine to children’s hyperactivity, it could reduce the number of sleep hours in children (4). 

Remember that sleeping is crucial for a correct growth and development because it is when testosterone and anabolic hormones are circulating (4).

In the case of pregnant women, the stimulation of the nervous system can increase the risk of miscarry. On the other hand, caffeine increases the motility of your intestine, which can reduce the absorption of some nutrients. Therefore, a low absorption of nutrients by a mother could lead to lower birth weight in her child (5).

On the other hand, if you buy an iced tea, it is probable that your beverage has some artificial sweetener like acesulfame K or aspartame. Acesulfame K is not harmful for adults, but there are few studies on children and the evidence is not conclusive to guarantee its safety (6,7,8).

Aspartame, in contrast, has been linked to cancer if consumed in excess for a long time (>7.5 mg/kg in adults). Furthermore, if you have phenylketonuria (you cannot process correctly an amino acid named Phenylalanine) you can present the following symptoms (6,7,8):

  • Eczema
  • Musty odor
  • Epilepsy
  • Bad cognitive functions like disorientation and confusion

If you need further information to identify these ingredients in bottled iced teas, please visit our website on how to understand food labels, just click right here.

How does iced tea compare to soda in terms of sugar content?

Iced tea contains half of the sugar compared to a soda. According to the USDA, 355 ml of iced tea provides you with 17 g of sugar (65 calories), while 355 ml of soda contains 36.5 g of sugar (146 calories) (9,10).

Why can iced tea be a healthier option to replace soda in your diet?

Besides the lower amount of sugar in iced tea, this beverage can be a healthier option to replace soda because natural black tea contains a lot of antioxidants like polyphenols and flavonoids. The traditional iced tea contains lemon, which is a source of vitamin C, and this vitamin is good for strengthening your immune system (2,3).

Moreover, if you make your iced tea with non-caloric sweetener like stevia or monk fruit, you will be reducing your calorie intake (1).

In contrast, soda does not have any antioxidant, vitamin C, and is loaded with sugars. Other drawbacks of soda are the carbonate, artificial colorants, and artificial flavors (1).

The excessive consumption of some artificial colorants like tartrazine have been linked to hyperactivity and asthma in children, so you better keep those colorants away from children if possible (11).

Regarding long-term health concerns of soda, the excessive consumption of these beverages in children could reduce the intake of nutritious beverages like milk which provide calcium. Actually, there are studies that found a relationship between high consumption of soda with low bone-mass density in adolescents and osteoporosis in adult women (12).

Hence, it seems like a natural iced tea is definitely a healthier option than soda.

Are there any potential health benefits associated with choosing iced tea over soda?

Yes, choosing iced tea over soda can exert the following benefits on your health (2,3):

  • The reduced sugar intake could contribute to better weight management.
  • Black tea contains polyphenols with excellent antioxidant capacity, plus anti-inflammatory activity; these polyphenols could help prevent cardiovascular diseases, high blood pressure, diabetes, and cancer.
  • The lemon used in iced tea could slightly contribute to your vitamin C intake, which is very good for strengthening your immune system, especially against respiratory system diseases.

Conclusion

This article answered the query “Is iced tea a good substitute for soda?” Additionally, it presented some relevant aspects about tea, such as the health benefits and a comparison of sugar in an iced tea and a soda.

References

  1. Miller C, Ettridge K, Wakefield M, Pettigrew S, Coveney J, Roder D, et al. An in-depth exploration of knowledge and beliefs associated with soda and diet soda consumption. Nutrients, 2020;12(9):2841.
  1. Dubey KK, Janve M, Ray A, Singhal RS. Ready-to-drink tea. In: Galanakis CM, editor. Trends in Non-alcoholic Beverages. San Diego, CA: Elsevier; 2020. p. 101–40.
  1. Pan S-Y, Nie Q, Tai H-C, Song X-L, Tong Y-F, Zhang L-J-F, et al. Tea and tea drinking: China’s outstanding contributions to the mankind. Chin Med, 2022;17(1):27.
  1. Torres-Ugalde YC, Romero-Palencia A, Román-Gutiérrez AD, Ojeda-Ramírez D, Guzmán-Saldaña RME. Caffeine consumption in children: Innocuous or deleterious? A systematic review. Int J Environ Res Public Health, 2020;17(7):2489
  1. Boylan SM, Cade JE, Kirk SFL, Greenwood DC, White KLM, Shires S, et al. Assessing caffeine exposure in pregnant women. Br J Nutr, 2008;100(4):875–82.
  1. More TA, Shaikh Z, Ali A. Artificial Sweeteners and their Health Implications: A Review. Biosci Biotechnol Res Asia, 2021;18(2):227–37.
  1. Landrigan PJ, Straif K. Aspartame and cancer – new evidence for causation. Environ Health, 2021;20(1):42.
  1. van Spronsen FJ, Blau N, Harding C, Burlina A, Longo N, Bosch AM. Phenylketonuria. Nat Rev Dis Primers, 2021;7(1):36.
  1. FoodData central [Internet]. Usda.gov. [cited 2023 May 16]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/686900/nutrients
  1. FoodData central [Internet]. Usda.gov. [cited 2023 May 16]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/174852/nutrients
  1. Amchova P, Kotolova H, Ruda-Kucerova J. Health safety issues of synthetic food colorants. Regul Toxicol Pharmacol, 2015;73(3):914–22.
  1. Tahmassebi JF, BaniHani A. Impact of soft drinks to health and economy: a critical review. Eur Arch Paediatr Dent, 2020;21(1):109–17.