The soda aisle looks a little different lately. Next to all the classic sugary colas, root beers, ginger ales and other fizzy drinks, a new breed of bubbly beverages is popping up.
These new sodas—like Poppi, Olipop, Slice and Cove—promise less sugar and fewer calories, as well as numerous other health benefits. But before you drink up, it’s important to understand the pros and cons of these so-called “healthy” sodas.
The Problem With Traditional Soda
It’s no secret by now that drinking sugary sodas isn’t a smart nutrition move. “They are high in sugar, high in calories and provide no nutritional value,” says Jane Kovan, RDN, a registered dietitian at Henry Ford Health.
A 12-ounce can of soda packs about 39 grams of sugar, the equivalent of 10 teaspoons. “Drinking just one soda a day already puts you over the recommended amount of added sugar you should consume in a day,” says Kovan.
For most sodas, that sugar comes in the form of high-fructose corn syrup. “We know that negatively impacts health and increases risk of conditions like diabetes, obesity and heart disease,” she adds.
Can Prebiotic Soda Improve Gut Health?
One of the big selling points for the new “healthy” sodas is that they contain prebiotics (and in some cases probiotics). But don’t count on prebiotic or probiotic soda to necessarily improve your gut health.
“There’s limited research on the effect of these sodas on overall gut health,” says Kovan. “It’s possible you may get some small benefit, but you’d likely need to drink multiple cans of prebiotic or probiotic soda a day to reach a beneficial level.”
These beverages alone cannot replace a healthy, well-balanced diet and lifestyle. Nor are they a quick fix for a diet that’s full of sugar and processed foods.
So rather than relying on a soda to improve your gut health, Kovan recommends consuming prebiotic and probiotic foods through a whole-food, healthy diet. For example, fiber-rich plant foods like bananas, apples, avocado and chia seeds provide prebiotic fiber that feeds the healthy bacteria in your gut. And fermented foods such as yogurt, kefir, miso, tempeh and kombucha provide gut-friendly probiotics.
Pros and Cons of Drinking Extra Fiber
Fiber is a healthy addition to your diet—essential for keeping your digestive system healthy and keeping cholesterol and blood sugar in check. But it’s possible to consume too much of a good thing.
“People commonly experience GI symptoms—like gas, bloating, abdominal pain and diarrhea—when consuming these sodas,” says Kovan. “Some contain eight or more grams of fiber, coming from inulin or chicory root.”
Wherever you’re getting fiber in your diet, it’s important to increase your daily intake slowly—while also increasing overall hydration—to prevent stomach upset.
Lowering Added Sugar Intake
These so-called “healthy” sodas are typically much lower in added sugar than their traditional counterparts. Instead of up to 40 grams or more, they often contain 5 grams or less of added sugar.
“If you’re drinking them because you are trying to quit a daily soda habit and need to reduce your sugar consumption, then they are a good alternative,” says Kovan. Reducing your soda consumption, avoiding high-fructose corn syrup and lowering your intake of empty calories are all smart moves for weight loss and overall health.
But that lower sugar content does come at a price. To get the sweet flavor we all crave in a soda, many of these sodas use sugar substitutes. Sugar alcohols, stevia and monk fruit extracts are common ingredients used to sweeten them.
While those ingredients are often referred to as “natural” (rather than artificial) sweeteners, they aren’t necessarily a better alternative. Despite their health halo, they may still cause health concerns.
“Sugar alcohols (like erythritol and xylitol) can cause GI distress, including bloating and diarrhea,” says Kovan. Stevia and monk fruit extracts are generally better tolerated, but some people may not like the taste of them, and research is still lacking on their long-term safety.
Drink “Healthy Sodas” in Moderation
“These sodas are definitely a better option than regular soda,” admits Kovan. “But they should still be considered an occasional treat, not an everyday indulgence.”
Instead, she recommends focusing on infused waters or ones flavored only with fruit juice. You can find some sparkling waters (such as Spindrift) that use juice instead of any natural or artificial flavors or sweeteners. Or you can make your own by adding some sliced citrus fruit, cucumber, or herbs like mint or cilantro, to a pitcher of water.
Reviewed by Jane Kovan, RDN, a registered dietitian at Henry Ford Health.
