You must be surprised that I am back with more on soda drinks. I have written five articles (What About Soda and Energy Drinks? May 2013) about the harmful effects of colas, energy, and soft drinks on health. Unfortunately attracted by their sugary taste, many children over-consume them at very young ages, which leave brain and body damages early enough to impact their future health.
The main side effect of cola and sweetened drinks is obesity, a metabolic syndrome that leads to diabetes, hypertension, cardiovascular disorders, heart problems, strokes, limb amputations, vision loss, Alzheimer’s disease, and even cancer. Their high sugar content (10 to 12 teaspoons) elevates insulin, which stresses the body and turns sugar to abdominal fat. Because excess fat around the belly secretes inflammatory substances, inflammation silently brews internally, triggering devastating diseases.
Most canned beverages also contain high caffeine along with artificial additives (sweeteners, flavorings, colorings and preservatives). Sugar, caffeine and phosphoric acid leach the bones of calcium and deposit it in soft tissues (joints, kidneys, arteries). The first two are addictive, making the consumer go for seconds and more, over-stimulating the nervous system and causing insomnia and stress. Caffeine is especially high in some energy drinks (Red Bull). Scientists warn against its consumption as it increases risk of fatal blood clots and heart disease. Due to their dangerous effects, they are banned in certain European countries.
When studies showed the relationship between soda drinks and obesity, the industry came up with sugar substitutes (aspartame, sucralose, saccharin) and high fructose corn syrup (HFCS). Unwittingly, consumers turned to sugar-free colas, not realizing that the artificial sweeteners were found to have carcinogenic effects. Moreover, research at the University of Texas found them to stimulate the brain to crave sugar, leading to overconsumption and obesity.
HFCS also comes with its harmful baggage, especially to the liver. Due to sweetened sodas and fast food, obesity has recently skyrocketed to over 50 percent in the Gulf countries, placing them in the lead in terms of obesity figures, followed by the USA.
Cola, soft beverages and fast food are recent manmade concoctions, promoted by the giant American beverage and food industries. This unhealthy culture became part and parcel of our daily lifestyles, substituting nutritious food and drinks.
Unfortunately, their consumption is so high in children and young people, office and hospital employees and especially field workers that they have replaced water, which is a necessity for our cells, blood, organs, and systems for nourishment and detoxification. That is why, today, I decided to point out healthier alternatives to such beverages. I will start with water.
Water is an essential life-sustaining element to the body, brain, cells, blood, organs, and systems (digestive, glandular, respiratory, urinary, vascular…). It keeps the blood fluid in order to enhance its flow, prevents platelet aggregation and blood clots, and helps the elimination and detoxification processes. Your body and brain are over 70 percent water. All the systems depend on water; therefore we cannot live without it.
Nothing quenches the body like pure water. A slice of lemon, lime, ginger, lemongrass, or mint leaves can be added to it. Tap water is not reliable in our country; it could be contaminated (heavy metals pesticides, antibiotics, or other pollutants). It is best to use a high quality carbon-based filter on your tap. In certain European countries, tap water is very pure, refreshing, and crystal clear. It is even preferred to bottled mineral water.
The Chinese drink water, hot or warm, with their meals to aid digestion. Warm water is recommended before breakfast to stimulate the bowel movement and elimination. No juice or drink can substitute for water.
Dr. Mao (Toa of Wellness) disapproves of soda and sweetened beverages and recommends unsweetened water, herbal infusions, tea, and little coffee instead. Here are some options.
Tea is refreshing, health-promoting, and high in polyphenols (protective antioxidants) that detoxify the cells, blood, systems, and body from free radicals; bolsters immunity; reduces inflammation; and helps protect the body against diseases. It comes in multiple varieties (black, green, white, pu-her, oolong, sencha, bancha...). All are refreshing and energizing, good for the heart and brain. Tea contains caffeine; too much of the brew is not recommended, especially at night. White tea contains the least caffeine, 5 percent only. It is made of unfermented young tealeaves.
One cup of coffee a day can be beneficial. Minimize sugar, opt for coconut sweetener instead, stevia leaves, or xylitol, they do not seem to be harm at the moment. Like sodas, caffeine is a diuretic, eliminating water; thus it is negative water.
Herbal teas are caffeine-free and offer a wealth of phytocompounds. Herbs come in many varieties like mint, peppermint, holy basil, lemongrass, rosemary, sage, thyme, oregano, verbena, rooibos, chamomile, hibiscus, chrysanthemum flowers, and more. Each one offers different properties that lift energy and immunity, calm the nerves, or induce sleep. Some are calming (passion flower), digestive (verbena), relaxing (mint, chamomile) and curative (thyme, holy basil); others are refreshing (hibiscus) and detoxifying (rooibos, lemongrass), memory boosting (sage, rosemary), and energizing.
Rich in antioxidants and phytochemicals, roots, spices, and aromatic seeds (anize, fennel, cumin, caraway…) like ginger (a warming energizer), cinnamon (a sweetener), cardamom, cloves (detoxifier), turmeric (anti-inflammatory), and saffron are recommended to add flavor to herbal drinks, salads, baked goods, soups, and meat and vegetable dishes.
All types of herbal infusions or fruit teas can be mixed with roots, spices, and aromatic seeds to give diversified flavors and increase energy and antioxidants without harming health unless consumption is exaggerated. They make refreshing cold, iced, or warming hot drinks with meals and replace colas and soft beverages. Tea tastes good with mint, peppermint or lemon grass. Chamomile and verbena do well with ginger and lemon grass, rosemary or mint leaves. You can make your own blend. Ginger and cinnamon taste good with freshly squeezed fruit juices (carrot, orange, apple).
Cinnamon mimics insulin in the body, controlling its sudden spike in response to sugar. Cardamom, ginger, and cloves mix well with both tea and coffee to give warmth and vitality. Spices are very high in health-promoting, detoxifying, anti-aging antioxidants.
Most hot or cold drinks can be sweetened with a drop of honey, cinnamon, maple, agave, coconut sweetener, stevia leaf, or xylitol. Avoid HFCS; it acts differently in the body, damaging the liver. Do not let the industry fool you into thinking otherwise.
Though the whole fruit is superior for its precious fiber, freshly juiced organic fruits offer the same benefits, definitely preferable to soft drinks. Diluting fresh juices with water reduces their calories.
You can make your own fresh juices and blends of smoothies or buy them from specialized fresh juice bars. You can add frozen berry pulp to citrus juice. Berries are low in sugar and offer many phytochemicals. You can dilute fruit concentrate with sparkling or still water, without sweeteners.
Fresh non-starchy vegetables also make healthy detoxifying juices. Carrots or tomatoes make a good base for leafy greens, cabbage, squash, or any well-washed veggie of your choice. Ginger, salt, pepper, and lemon give the juice zest. A drop of olive oil enhances nutrient absorption.
You can add low fat yogurt or soymilk to make shakes or smoothies. Sprinkle salt and pepper to beaten yogurt and dilute it with water to make a nice refreshing summer drink. Mint leaves give it a nice twist.
Processed meats, denatured, nutrient-empty, manufactured foods, additives, artificial colorings, flavors, and sweeteners, taste-enhancers (monosodium glutamate, MSG), hydrogenated fats, refined sugar, carbohydrates, colas, sodas, energy and soft drinks are processed and manmade, hence foreign to the human body and also injurious to health. Aren’t you what you eat?
Go back to basics without altering the nature of foods; you will enjoy the natural flavor of fresh, organic, and locally grown fruits, veggies, and herbs. Why should we replace nutritious natural foods with denatured processed comestibles and artificial flavors and colorings? Let us become SMART eaters to remain healthy and live well!
References:
• Articles by Will Carrol
• Reuters, Coke and Pepsi change recipe to avoid cancer warning
• Internet articles
• What soft drinks are doing to your body, article by Dr. Mao
• One soft drink a day raises “heart attack danger” by 20% according to US study, and Red Bull…increased risk of Heart Disease, says Scientists by Fiona Macrae
• Natural News, Obama agency rules Pepsi’s use of aborted fetal cells in soft drinks constitutes ‘ordinary business operations,’ by Ethan A. Huff
• Men’s Health. Are energy drink dangerous to your health, by David Zinzenko with Matt Goulding
N.B.:
Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
The previous health solutions articles are located at www.arabnews.com
Email: mariam.alireza@gmail.com
Healthy alternatives to soda and soft drinks
Healthy alternatives to soda and soft drinks
Where We Are Going Today: Kold Kombucha in Alkhobar
- Marked by a bold painted mural at the entrance, the hole-in-the-wall space receives a steady stream of curious visitors, notably young men who are fans of the Snapchat star
In the heart of historic northern Alkhobar, newly established Kold Kombucha is putting the spotlight on kombucha, a naturally fizzy fermented tea with roots in East Asia dating back over 2,000 years.
The compact, design-forward shop — opened this month by popular Saudi Snapchat personality Hammam Al-Mulhem — is the first of its kind in Saudi Arabia spotlighting kombucha, which is brewed on-site in large fermentation vessels over 11 days using a symbiotic culture of bacteria and yeast known as SCOBY.
Marked by a bold painted mural at the entrance, the hole-in-the-wall space receives a steady stream of curious visitors, notably young men who are fans of the Snapchat star.
Three core flavors rotate on tap. The beetroot is deep and earthy — slightly sour, complex — almost like a liquid snack. The apple cinnamon is my personal favorite: smooth and warming — pure autumn in a glass, while strawberry mint, bright and refreshing, hits just right on a blazing Eastern Province afternoon.
Each bottle goes for between SR23 ($6) to SR25. They also offer a chocolate chip dessert, and for those not quite ready to dive into the world of kombucha, there are coffees available too.
I stopped by straight from the airport — jet-lagged, dehydrated and craving something light but nourishing. Kold delivered.
Seating — like nearby parking spaces — is limited.
Kold Kombucha is open daily from 4 p.m. to midnight. Find them on Instagram at @kold.ksa.
Where We Are Going Today: Chii restaurant in Jeddah
- The birria fries and nachos are perfect for sharing and greasy in a satisfying way, though not for the faint of heart or diet-conscious
Located in Al-Naeem district in Jeddah, Chii restaurant brings a bold twist to casual Mexican dining with a Saudi edge. With its neon-lit signs and vibrant atmosphere, Chii draws you in for what promises to be a flavor-packed experience, and, for the most part, it delivers.
Visitors may start with the shrimp bites and guacamole. The shrimp are perfectly crisped and seasoned, and the guacamole is creamy with just the right citrusy tang, though a pinch more salt wouldn’t hurt.
The taco section is where Chii shines. The birria taco, featuring slow-cooked meat, mixed cheese, and their signature sauce, is a standout — rich, juicy, and indulgent. The chili smashed tacos echo similar flavors but pack more heat, perfect for spice lovers.
On the lighter side, the grilled chicken tacos are fresh but a bit underwhelming compared to the rest of the bold menu. For something more filling, the birria bowl is a hearty mix of rice, corn, beans, and all the fixings. Every bite felt thoughtfully layered, though the bowl can benefit from a bit more sauce to tie it all together.
The birria fries and nachos are perfect for sharing and greasy in a satisfying way, though not for the faint of heart or diet-conscious.
The chicken quesadillas are cheesy and comforting but do not stand out much. As for dessert, it changes daily, which keeps things interesting.
For more, check the location’s Instagram @chii.ksa.
Recipes for Success: Chef Eric Vidal talks patience, pasta, perfectionism
DUBAI: Running six restaurants, a bar and a beach club might sound like a logistical nightmare, but for French chef Eric Vidal, it is just another day at Delano Dubai.
As executive chef of the new luxury destination, Vidal oversees everything from in-room dining to curated tasting menus across venues including Blue Door, Gohan, Tutto Passa, and La Cantine Beach.
Here, Vidal offers advice and a recipe for grilled seabass.
When you were starting out, what was the most common mistake you made?
I was absolutely determined to make every single element perfect, down to the tiniest garnish. If a microgreen was not angled just right or a sauce swirl looked a little off, I would start over. That obsessive attention to detail came from a genuine love for the craft, but it also meant I was constantly behind. During training, I was almost always the last to plate and serve. While others were already wiping down their stations, I was still fussing over aesthetics that, in hindsight, barely made a difference.
Looking back, I realize that pursuit of perfection wasn’t the problem, it was the way I went about it. In a professional kitchen, you simply can’t afford to sacrifice speed for polish that only you notice. I have learned that excellence is not about obsessing over every detail, it’s about knowing which ones truly matter. Ultimately, a great plate is one that delights the diner and makes it to the (table) on time.
What’s your top tip for amateur chefs?
Enjoy the process. Try not to treat dinner like a high-stakes performance. Take a breath. Cooking should be something that grounds you, not stresses you out.
It also definitely helps to have a few basics in place, like a solid grasp of simple techniques, equipment that actually works with you (not against you), and good-quality ingredients that you’re excited to use. When you have those essentials sorted, you can approach each meal with a mix of care and curiosity, whether you’re following a recipe or freestyling from the fridge.
What one ingredient can instantly improve any dish?
For me, it’s a close call between garlic and good-quality olive oil with a squeeze of fresh lemon. These are not just great ingredients on their own, but they form a trio that can transform even the simplest of dishes into something really special.
Garlic is one of those essentials I cannot live without. If it is raw and fiery or slow-cooked until soft and sweet, it brings a depth of savory flavor that is hard to beat. It’s the backbone of so many cuisines and adds warmth and complexity that instantly makes a dish feel more complete.
Good-quality olive oil is so much more than a cooking medium. The right bottle adds real character — fruity, sometimes peppery with a richness and silkiness that gives food a beautifully rounded finish. It also carries a personal significance for me. It brings back memories of the flavors I grew up with. And just a dash of fresh lemon juice can completely change a dish. It cuts through richness, lifting flavors, and adding that bit of brightness that makes everything taste fresher, lighter and more alive.
When you go out to eat, do you find yourself critiquing the food?
I try to approach the experience with an open mind rather than picking things apart. If something doesn’t quite suit my palate, I simply make a quiet mental note and I’m probably just not going to order it again. Cooking is a form of expression, and not every dish is meant to please everyone.
What’s the most common issue that you find in other restaurants?
It tends to come down to the basics: attention to detail and solid training. It’s often the small things — an under-seasoned sauce, a lukewarm plate, or a misstep in communication between the kitchen and front of house — that can affect the whole experience. Most of these issues are not about talent, they are about consistency, care and making sure everyone on the team is properly supported and well-trained. When those foundations are in place, it really makes all the difference.
What’s your favorite cuisine to order?
I have a soft spot for the artistry and surprise of Japanese cuisine, but what I really savor when dining out is the chance to explore new culinary styles — whether it’s the bold flavors of street food, the elegance of fine dining, or the comfort of a cozy local spot. I love that feeling of trying a new flavor or technique for the first time — it keeps things exciting for me.
What’s your go-to dish if you have to cook something quickly at home?
A simple pasta dish. The combination of garlic sautéed in olive oil with a basic tomato sauce is incredibly quick to prepare and always satisfying. Alternatively, a no-cook option I often rely on is a classic French cheese and salad with crusty bread — minimal effort for a delicious and well-balanced light meal.
What customer request most annoys you?
I genuinely don’t find requests a hassle; I see them as an opportunity to really understand individual needs and come up with creative solutions. Flexibility and a bit of patience are crucial in making sure everyone has a great experience.
What’s your favorite dish to cook?
Veal cheek blanquette. It requires a few patient hours of simmering, but the process is incredibly rewarding. I really enjoy the mindful attention it demands, from the initial browning to the gentle simmering that fills the kitchen with a comforting aroma.
What’s the most difficult dish for you to get right?
I find Indian cuisine the hardest. The art of balancing the blend of spices is not easy. It’s not just about knowing which spices to use, but also the quantities and the precise moment to add them during cooking. It is a delicate dance to make sure no single spice dominates the others.
What are you like as a leader? Are you a disciplinarian? Or are you more laidback?
My approach is all about empowerment and trust. Of course, a structured and disciplined environment is important to maintain high standards, but I firmly believe that respect and genuine support are far more powerful motivators than fear or intimidation. I aim to create a team where everyone feels proud of what they bring to the table and confident enough to take initiative. They know they’ve got my full support, which gives them the freedom to grow, experiment and really shine in their roles.
RECIPE
Chef Eric’s Mediterranean grilled seabass with vierge sauce
Ingredients:
1 whole Mediterranean seabass (1.2 Kg)
Fleur de sel
9 gr fennel seeds and herbs (tarragon, dill, thyme, rosemary)
1 pc of lemon
20 cl extra virgin olive oil
Method:
1. Clean and pat the fish dry (ask supplier for scaling/gutting).
2. Brush the fish inside and out with olive oil.
3. Score skin with cross marks on both sides.
4. Stuff the belly with lemon slices and mixed herbs.
5. Place the fish on a tray, drizzle with olive oil, herbs and fleur de sel.
6. Bake it in a preheated oven at 180°C for 15-20 minutes.
7. Rest the fish, tented with foil, for 5-10 minutes before serving.
8. Fillets will be easy to remove after resting.
9. Serve hot with sauce vierge.
Note: Cooking time varies with fish size.
Vierge sauce
Ingredients:
Tomatoes on vine – 150gr
Basil leaves – 24gr
Taggiasche olives – 50gr
Lemon pulp diced – 50gr
Olive oil extra virgin – 120grs
Salt
Pepper
Method:
Score tomato skin with a cross, blanch in boiling water for 20 seconds, deseed and peel.
Sprinkle tomato petals with salt and drain on paper towel.
Quarter the taggiasche olives.
Dice the fresh basil leaves.
Dice the lemon pulp evenly.
Dice the salted tomato petals evenly.
Combine all ingredients in a bowl with salt, pepper and extra virgin olive oil.
Adjust seasoning.
Serve at room temperature.
Where We Are Going Today: ‘Wingstop’
If you’re a fan of bold flavors and American-style wings, Wingstop’s newly opened branch at Jeddah Park might just be your next go-to spot.
Located on Prince Mohammed bin Abdulaziz street, this popular American chain has finally landed in Jeddah after creating a buzz in Riyadh, and the crowds are proof of the excitement.
The menu offers what fans have come to love: 10 flavorful wing options, including lemon pepper, smoky hickory BBQ, spicy-sweet Korean Q, and the fiery atomic for those who can handle the heat, with choices of six, eight, or 12 classic wings per order.
They also have boneless wing options tossed in your flavor of choice. Their crispy tenders are juicy and well-seasoned, and if you’re in the mood for something different, their big flavor chicken burger is a solid choice with its crunchy tenders layered with slaw, pickles, and ranch served on a soft brioche bun.
Sides are more than just an addition here. The loaded fries are served with house-made ranch dip, which pairs perfectly with the wings.
To top it off, Wingstop offers milkshakes in a range of flavors, including Oreo, Lotus Biscoff, and salted caramel.
For dessert, don’t miss the churros; choose your crumb (Oreo or Lotus) and sauce (chocolate or caramel) for a sweet finish.
Expect long queues, especially in the evening, and limited seating during peak hours.
Check @wingstopsaudi on Instagram for more details.
Review: A cinematic dining experience at Munchies in Safwa
- With dim lighting, cozy seating, and attention to music and mood, the ambiance supports the food without overshadowing it
- Menu offers variety, with more than 50 items ranging from Italian comfort dishes to bistro classics
SAFWA: Munchies in Safwa city, Qatif governorate, may not catch your eye at first. There are no flashy signs or strong online presence to draw you in. But those who visit will find a unique dining experience.
Ahmed Al-Quraish opened the restaurant in 2023. It operates on a reservation basis and relies mostly on word of mouth.
The low-key approach continues inside, where the interior feels more like a carefully designed set than a typical restaurant.
With dim lighting, cozy seating, and attention to music and mood, the ambiance supports the food without overshadowing it.
The menu offers variety, with more than 50 items ranging from Italian comfort dishes to bistro classics.
A recent visit started with a crispy Caesar salad, generous in size and flavor, followed by hot arancini with a molten center. Both had a good balance of texture and temperature.
The main dishes were well prepared. The wagyu steak arrived cooked as requested, served with creamy mashed potatoes. It was tender, well seasoned and satisfying.
The pasta was rich and silky with a proper bite, and the fish and chips were golden and crisp.
The dessert menu focuses on enjoyable flavors. The chocolate cake was fudgy, the choux pastries flavorful, and the vibrancy and refreshing nature of the passion fruit cake stood out.
Munchies occasionally offers live music or themed events, but at its core are thoughtful food and atmospheric surroundings, creating a welcoming atmosphere.
Munchies is open from 3:30 p.m. to 11:30 p.m., Monday through Saturday. This spot delivers consistent quality and ambiance.
The overall experience is worth making a reservation for. Check their Instagram, @munchiesksa, for more details.
