As summer approaches, many people are looking for ways to quench their thirst and stay cool. Two popular choices are iced tea and soft drinks, but which one is the healthier choice? In this article, we will explore the benefits of choosing iced tea over soft drinks this summer.
Sugar Content
The difference in added sugar between a soft drink and Teame ice brews has measurable consequences for long-term health. A dose-response meta-analysis of 34 prospective cohort studies (MDPI Nutrients 2021) found that each additional serving of sugar-sweetened beverage (SSB) per day was associated with a 27% increased risk of type 2 diabetes (RR: 1.27, 95% CI: 1.15–1.41).
A meta-analysis of 72 articles covering SSB intake and cardiometabolic outcomes (PMC10050372) further found significant monotonic dose-response relationships between SSB consumption and hypertension, type 2 diabetes, coronary heart disease, stroke, and all-cause mortality. The mechanism is well understood: the high-fructose corn syrup in carbonated soft drinks is rapidly absorbed, triggers de novo lipogenesis in the liver, promotes visceral fat deposition, and induces insulin resistance — effects documented in a foundational PMC meta-analysis of 310,819 participants (PMC2963518).
TEAME Ice brews with no added sugar carries none of this metabolic load. If sweetened, natural options like honey or stevia add flavour without the fructose-driven insulin spike — making the switch from a 40g-sugar soft drink to a cup of cold-brewed iced tea one of the simplest evidence-backed dietary substitutions available.
Hydration
Staying hydrated is important during the hot summer months, and both iced tea and soft drinks can help you achieve this goal. However, soft drinks contains caffeine, which can act as a diuretic and actually dehydrate you in the long run.
Iced tea, on the other hand, is a great way to stay hydrated without the negative effects of caffeine. Drinking iced tea throughout the day can also help you stay cool and refreshed, making it the perfect summer beverage.
Antioxidants
Another benefit of choosing iced tea over soft drinks is the presence of antioxidants. Tea — whether green or black — is one of the richest dietary sources of polyphenolic compounds, particularly catechins (including EGCG), theaflavins, and thearubigins. A PMC review of tea catechin mechanisms (PMC7283370) documents that these compounds neutralise free radicals, chelate redox-active metal ions, inhibit pro-oxidant enzymes including COX and lipoxygenase, and upregulate endogenous antioxidant enzymes such as glutathione S-transferase and superoxide dismutase. A PubMed review of tea polyphenols and antioxidant functions (PMID 12587987) confirms that catechins are effective scavengers of reactive oxygen and nitrogen species both in vitro and, through their enzyme-regulating effects, in vivo. Soft drinks, by contrast, contain no naturally occurring polyphenols — any antioxidants listed on label are added synthetically in negligible amounts. Cold brewing, as used in dedicated ice brew formats, has been shown in comparative analyses to preserve or even concentrate polyphenolic and flavonoid content relative to hot infusion — making cold-brewed tea a particularly effective vehicle for antioxidant delivery.
TE-A-ME Ice Brews are designed specifically for cold steeping, preserving the natural polyphenol profile without heat degradation.
Calorie Count
On calories, iced tea wins decisively — but the more interesting story is what replacing soft drinks with lower-calorie beverages actually does to body weight over time. A systematic review and meta-analysis of 6 RCTs in 1,729 participants (PMID 37880814) found that substituting an existing SSB habit with a non-caloric beverage produced a long-term BMI reduction of 0.31 kg/m² — equivalent to approximately 1 kg of weight loss in adults — over the duration of the trials. The PREMIER trial, an 18-month RCT in 810 adults (PMID 19339405), found that reducing liquid calorie intake by just 100 kcal per day was associated with a 0.25 kg weight loss at 6 months and 0.24 kg at 18 months — and that among individual beverages, SSB intake was the only one significantly associated with weight change. Replacing a single 500ml can of a typical cola (roughly 200–220 kcal, 50–55g sugar) with an unsweetened iced tea (0–5 kcal) once daily over a year represents a caloric reduction of over 70,000 kcal — a meaningful dietary shift achievable without any other behaviour change. Fruit-infused or naturally flavoured ice brews occupy a practical middle ground: flavour and refreshment without the calorie penalty of soft drinks.
Conclusion
In conclusion, choosing iced tea over soft drinks is the healthier choice this summer. Iced tea is lower in sugar, can help you stay hydrated, contains antioxidants, and is often lower in calories than soft drinks. Whether you enjoy it sweetened or unsweetened, iced tea is the perfect summer beverage for those who want to stay healthy and refreshed. So the next time you reach for a drink, consider swapping out your soft drinks for a delicious iced tea.
