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Healthy Plant-Based Drinks You Can Drink Without Feeling Guilty

There are plenty of healthy plant-based drinks available that you can enjoy without guilt. Read on to find the healthiest, vegan-friendly drinks.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on December 28, 2022.

Did you know that Americans drink more soda than any other beverage? Most Americans drink at least one sugary beverage each day.

While diet sodas are marketed as a healthier alternative to regular sodas, they are linked to weight gain, type 2 diabetes, and heart disease.

Fortunately, plenty of healthy plant-based drinks are available that you can enjoy instead of soda. Here are just a few:

Plant-Based Milks

The first healthy plant-based drink on our list is plant-based milk. These kinds of milk include almond milk, oat milk, soy milk, coconut milk, etc.

Non-Dairy milks are often fortified with nutrients usually hard to get on a plant-based diet, such as calcium, vitamin D, vitamin B-12 or B complex, vitamin A or omega-3 fatty acids.

Almond Milk

Almond milk is a type of plant milk made from almonds. It is a dairy-free and lactose-free alternative to cow’s milk.

It is low in calories and fat and is a good source of vitamins and minerals such as calcium, vitamin E, and potassium.

You can use almond milk instead of cow’s milk in many recipes, including smoothies, soups, and baking. Some people prefer almond milk for its nutty flavor, while others find it bland.

Many brands of almond milk are enriched with vitamins and minerals, and some are flavored with vanilla or chocolate. Almond milk is also available in organic and unsweetened varieties.

Benefits of Almond Milk

For those looking to lose or maintain a healthy weight, almond milk is a good choice because it is low in calories. It is also rich in nutrients like vitamin E and calcium, essential for bone health.

Also, almond milk is a good option for people with diabetes because it doesn’t cause blood sugar levels to rise like cow’s milk.

Almond milk doesn’t raise blood sugar levels like cow’s milk, making it a good choice for people with diabetes. Almond milk consumption can also lower the chance of developing heart disease.

Oat Milk

Oat milk is dairy-free “milk” made from soaked and blended oats. It’s a popular alternative to cow’s milk for those who are lactose-intolerant or follow a vegan diet.

It is creamy, slightly sweet, and can be used in coffee, baking, or enjoyed on its own.

While it’s not a complete source of nutrition like cow’s milk, oat milk contains some vitamins, minerals, and fiber.

Because it’s plant-based, oat milk is cholesterol-free and low in saturated fat.

While it’s not as widely available as soy or almond milk, oat milk is becoming more popular as more people seek out dairy-free alternatives.

Benefits of Oat Milk

Oat milk is a good option for lactose-intolerant people with nut allergies, as it is free from lactose and nuts. In addition, oat milk contains beta-glucans, soluble fibers that can help lower cholesterol levels.

Oat milk is an excellent source of B vitamins essential for energy metabolism and cognitive function.

Finally, oat milk is high in calcium, making it an ideal choice for those who want to maintain healthy bones.

Soy Milk

Soy milk is a type of vegetable milk made from soybeans. It is a popular dairy alternative for lactose intolerant or allergic to cow’s milk.

It is high in protein and low in fat, making it a nutritious choice for those looking to improve their diet. In addition, soy milk does not contain cholesterol and is a good source of vitamins and minerals.

Benefits of Soy Milk

One of the main benefits of soy milk is that it supports healthy muscles and organs. This is because soy milk is rich in omega-3 fatty acids.

Omega 3 fatty acids are linked to a reduced risk of Alzheimer’s disease and dementia. Additionally, they help to reduce inflammation and improve heart health.

Soy milk also contains phytoestrogens, which can help to regulate hormones and reduce the risk of some cancers.

We have also prepared an in-depth article on soy milk nutrition facts if you want to learn more about it.

Coconut Milk

Coconut milk is a creamy, white liquid made from the flesh of coconuts.

It is commonly used in Southeast Asian cuisine and can be found in curries, desserts, and even some beverages. The milk is high in fat and calories but contains various vitamins and minerals.

If you are looking for some less fatty alternatives for curry, there’s a list of best vegan substitutes for coconut milk.

Coconut milk is made by grating the flesh of the coconut and then boiling it in water. The resulting mixture is then strained to remove any solids. Some brands of coconut milk also add thickeners or emulsifiers to improve texture and shelf life.

Coconut milk can be used as a dairy-free alternative in many recipes and can also be added to smoothies or oatmeal to boost flavor and nutrition.

Benefits of Coconut Milk

Coconut milk has various benefits that make it a great addition to any diet.

It helps to strengthen the immune system. The fatty acids in coconut milk help to fight off infection and keep the body healthy.

The iron content in coconut milk helps to increase red blood cell production and improve oxygen absorption.

Coconut milk can aid in weight loss. The medium-chain triglycerides in coconut milk help to boost metabolism and promote fat burning. It also contains a high level of antioxidants, protecting the body against free radicals and preventing cell damage.

Coconut milk is also effective in preventing anemia.

Other Milks

The ones mentioned above are the most popular plant-based kinds of milk. However, there are a few more you could try.

Other plant-based milk types include rice, pea, hemp, spelled, pistachio, walnut, macadamia, banana, flax, cashew, hazelnut, quinoa, and sesame milk. All of these kinds of milk have a lot of health benefits.

Benefits of Other Plant-based Milks

  • Rich in minerals and vitamins.
  • They are often low in fat.
  • They are free of cholesterol.
  • They contain a balanced amount of mono- and polyunsaturated fatty acids.
  • Ideal for those with sluggish digestive systems.

Green Tea

Green tea is another excellent plant-based drink to try. Tea leaves and buds from the Camellia sinensis plant are used to make green tea.

The buds do not undergo withering and oxidation processes that usually create oolong and black teas.

Instead, they are steamed, which helps to preserve their chlorophyll content and gives the tea its characteristic green color.

Benefits of Green Tea

Green tea is rich in antioxidants, which can help to protect the body against cell damage and reduce the risk of chronic diseases such as cancer.

Additionally, green tea has been shown to boost metabolism and increase fat burning. For these reasons, green tea has become a popular beverage choice for health-conscious individuals.

Matcha Tea

Matcha is a green tea made from the finely ground powder of specially grown and processed green tea leaves.

It is rich in antioxidants and has numerous health benefits, including improved brain function and fat loss. Matcha originated in China but is now primarily produced in Japan.

The traditional method of preparing matcha is to whisk the powder with hot water using a bamboo brush until it forms a frothy mixture.

Matcha can be enjoyed on its own or used as an ingredient in various recipes, such as matcha lattes or cakes.

Black Tea

Black tea is a type of tea that is made from Camellia sinensis leaves that have undergone a process of withering and oxidation.

This process gives the leaves a dark brown or black appearance and results in a tea with a more robust flavor and higher caffeine content than other types of tea.

Black tea is the most popular tea in the world, and you can enjoy it with or without milk and sweeteners. While black tea originated in China, it is produced in many countries, including India, Sri Lanka, and Kenya.

In addition to being enjoyed on its own, black tea is a common ingredient in many blends, such as Earl Grey and English Breakfast.

Benefits of Black Tea

Black tea is rich in antioxidants, which are believed to offer a range of health benefits.

For example, black tea has been shown to reduce blood pressure, lower cholesterol, and reduce the risk of stroke.

Additionally, black tea can improve gut health and reduce cancer risk. Finally, black tea has been shown to lower blood sugar levels, making it an ideal drink for people with diabetes.

Herbal Teas

Herbal tea is any non-alcoholic beverage made by infusing herbs, spices, or other plant material in hot water. Though caffeine-free, it is still flavorful and aromatic.

Common herbs used to make herbal tea include chamomile, lavender, mint, and rosemary. When brewed correctly, herbal tea can be a refreshing and therapeutic drink.

Benefits of Herbal Teas

Here is a closer look at the benefits of the most common herbal teas.


This tea enhances sleep and relaxation while easing stress, menstruation pain, and muscle spasms.


Rooibos tea boosts good cholesterol while lowering bad cholesterol, enhances blood pressure and circulation, maintains strong hair and healthy skin, and relieves allergies.


Menthol, present in peppermint tea, can treat motion sickness, irritable bowel syndrome, constipation, and calm an upset stomach.

This particular tea kind also provides relief from migraines and tension headaches.


Ginger tea effectively treats persistent dyspepsia, morning sickness, and osteoarthritis-related joint discomfort.


This tea lowers blood pressure and fat levels, enhances the overall health of the liver, can curb the desire for unhealthy sweets, and may prevent kidney stone formation.


The fifth type of healthy plant-based drink is smoothies. A smoothie is a thick, creamy beverage made by blending fruits, vegetables, and other ingredients.

The most basic smoothies contain only fruit and either water or milk, but they can also be made with yogurt, ice cream, or even peanut butter.

Smoothies are usually very healthy, as they are a great way to get your daily recommended intake of fruits and vegetables. They can also be filling, making them a great quick snack or light meal option. Also, you can freeze smoothies if you want to save them for later.

Adding some superfoods, like spirulina or baobab powder, can significantly boost your smoothie’s nutritive value.

However, it is essential to be aware that some smoothies are also high in sugar and calories, so choose wisely when ordering one.

In fact, the healthiest smoothies are not fruits only because they will cause a blood sugar spike.

Benefits of Smoothies

A well-made smoothie can provide a nutritional balance of fats, protein, carbohydrates, vitamins, and minerals. This combination of nutrients is essential for maintaining a healthy diet.

In addition, smoothies can help increase your fiber intake. Fiber is vital for digestion and helps to regulate blood sugar levels.

Finally, drinking a smoothie can help you manage food cravings. If you are trying to lose weight or eat healthier, having a nutritious smoothie for a snack can help you resist unhealthy temptations.

Coconut Water

Coconut water is the clear liquid found inside young coconuts. It is often consumed as a refreshing drink and has become popular in recent years as a health drink.

Coconut water is a good source of electrolytes, including potassium, and is often recommended as a natural way to rehydrate after exercise.

Coconut water also contains other beneficial compounds, such as enzymes and antioxidants. However, it is essential to note that coconut water is high in sugar, so it should be consumed in moderation.

Benefits of Coconut Water

Coconut water is all the rage these days, and for a good reason.

This refreshing beverage is low in calories and free of cholesterol and fat, making it an excellent choice for those watching their weight.

In addition, coconut water is high in potassium, which can help to replenish electrolytes and prevent dehydration.

It mostly comes from green coconuts.


Roasted coffee beans, the seeds of berries from the Coffea plant, are used to make coffee, a brewed beverage.

Due to the caffeine it contains, coffee is dark in color, bitter, slightly acidic, and has a stimulating impact on people.

It is one of the most popular drinks in the world and can be found in cafes and restaurants almost everywhere. There are different types of coffee, but espresso is the healthiest.

Benefits of Coffee

Not only does coffee have a rich, pleasing flavor, but it also offers a variety of potential health benefits.

For example, coffee has been linked to improved brain health, including a lower risk of Alzheimer’s disease and other forms of dementia.

Coffee consumption has also been associated with a reduced risk of depression, perhaps because it contains high levels of antioxidants.

In addition, coffee may promote weight loss by boosting metabolism and preventing cravings.

Finally, coffee drinkers may be less likely to develop certain liver conditions, such as cirrhosis. With so many potential benefits, it’s no wonder that coffee is such a popular drink.

Apple Cider Vinegar Tonic

Apple cider vinegar is a type of vinegar made from fermented apple cider. It is rich in acetic acid, which has numerous health benefits.

The apple cider vinegar tonic is made by adding water, honey, and spices to apple cider vinegar.

Benefits of Apple Cider Vinegar Tonic

Apple cider vinegar can help to balance your blood sugar. This is extremely important for people with diabetes, as uncontrolled blood sugar can lead to severe complications.

Additionally, apple cider vinegar stimulates digestion and aids in weight loss. Finally, apple cider vinegar reduces pain and inflammation and encourages healthy skin.

Ginger-Beet Juice

Ginger-beet juice is another fantastic plant-based drink you can try. Ginger-beet juice is a type of vegetable juice that is made by blending ginger and beetroot.

This juice is rich in vitamins, minerals, and antioxidants and has several potential health benefits.

Benefits of Ginger-Beet Juice

Drinking ginger-beet juice can lower blood pressure, improve heart health, and boost cognitive function.

In addition, this juice may also help reduce inflammation, relieve pain, and increase the immune system.

Overall, ginger-beet juice is a delicious and healthy beverage that can offer numerous health benefits.

Vegetable Juices

Vegetable juices are beverages made from the extract of fresh vegetables.

They are a popular type of “functional beverage,” which is a term used to describe drinks that offer health benefits beyond essential nutrition.

Unlike fruit juices, which are high in sugar, vegetable juices are low in calories and free of added sugars.

Benefits of Vegetable Juices

Vegetable juices are a highly concentrated source of vitamins, minerals, and other nutrients. They can help to boost energy levels, improve digestion, and promote detoxification.

Regularly drinking vegetable juices reduces the risk of chronic diseases such as heart disease, cancer, and diabetes.

In addition, juicing makes it easy to consume more vegetables than you would typically eat in a day.

Lemonade (Lemon Water)

The second last healthy plant-based drink on our list is lemonade or lemon water. Lemonade is a refreshing drink made with lemon juice, water, and sugar.

The exact origins of lemonade are unclear, but it is thought to have originated in the Middle East or India.

Lemonade became popular in Europe during the Renaissance, and by the eighteenth century, it was a widely- consumed beverage in England and America.

Benefits of Lemonade

Lemons are rich in Vitamin C, essential for boosting the immune system. Vitamin C is also known for fighting free radicals. In addition, lemonade can help to promote healthy digestion. The citrus fruits in lemonade help to stimulate the production of gastric juices, which aid in the digestion of food.

Finally, lemonade is a good source of potassium. Potassium helps to regulate blood pressure and fluid balance in the body. It is also necessary for muscle function and metabolism.


Last on our list of healthy plant-based drinks is cocoa. Cocoa is made of cocoa beans. The cocoa beans are roasted and ground to make cocoa powder, which can be used to create a variety of chocolate-flavored beverages.

Benefits of Cocoa

Cocoa is a healthy drink that has many benefits. Cocoa can help to decrease inflammation, improve heart and brain health, blood sugar and weight control, and healthy teeth.

Cocoa is full of antioxidants that help to decrease inflammation in the body. Cocoa also contains flavonoids that help to improve heart health by reducing LDL cholesterol and increasing HDL cholesterol.

The flavonoids in cocoa can also help to improve brain function and reduce the risk of cognitive decline.


Plant-based drinks are a great way to improve your health. They provide many essential nutrients that you may not get from other beverages.

In addition, they have numerous health benefits that can improve your overall well-being.

We hope this article has helped you learn more about the benefits of plant-based drinks and inspired you to try some of them yourself.

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