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Whatβs the current ratio of food to fizziness in your fridge? In many kitchens, sparkling waters, low-sugar sodas and fizzy beverages are crowding out food storage space. Sure, the drinks are refreshing and delicious β but are they really a healthy option? And how much is too much to consume each day? We asked nutrition experts what they sip on when they want a bubbly treat, and they shared insights on some top brands.
Low-sugar sodas have some fans…
Soda has been undergoing a better-for-you reinvention, and Olipop, which brands itself as βa new kind of soda,β has been a big hit with consumers, including registered dietician Marissa Meshulam. βI was a soda lover growing up, so this brings back all the nostalgia β without the 30 or more grams of added sugar,β she said. βThey have five grams of sugar or less, and thereβs the added gut health benefits of prebiotics. Win!β
βDrinking Culture Pop is one of the tastiest ways that I support my gut health,β said registered dietician nutritionist Bianca Tamburello. βIt has added probiotics to help replenish beneficial gut bacteria and balance the important gut microbiome.β Each 12-ounce can has 40 calories and 6 grams of sugar.
…But not everyone is convinced
Other nutrition experts have their doubts. RDN Amanda Frankeny said: βOlipop and Poppi claim that adding inulin to their drinks brings fiber that feeds the good bugs living in your gut. I recognize that the fiber in soda is a sweetening option that lowers the sugar content. But I think this marketing is ahead of the research. More work is needed to prove that fiber in soda does the body so good.β
She pointed out that while the term βfunctionalβ appears on many of these cans, itβs worth considering what that actually means.
ββFunctionalβ means something has been added beyond what is in the food to begin with,β Frankeney said. βBut the amount of these ingredients isnβt standardized, the active components might not be available to your body, and there isnβt much evidence or scientific rigor to back up those healthy-for-you claims.β
RD Toby Smithson also weighed in: βOlipop advertises that it is good for gut health, but it contains 35 to 45 calories and 16 grams of carbs, which is equal to a slice of bread. Yes, it has 9 grams of fiber, but Iβd rather chew or crunch on food for that.β Then thereβs Poppi, a beverage with 5 grams of sugar and 25 calories. βThis brand also promotes the fact that it contains apple cider vinegar,β Smithson notes, βbut there isnβt enough scientific evidence to back up a reason for using it.β
Still, these low-cal options can make for a good sweet(ish) treat now and then β especially as an alternative to something like a can of Coke, which has 39 grams of sugar and 140 calories. βBecause they donβt have as much added sugar, these sodas can be a great way to start rethinking your drink,β Frankeny said. βIf you hydrate better with their help, you might see some improvements in concentration, digestion and exercise recovery. So drink up without overdoing it.
Flavored sparkling waters get a thumbs up
The experts were more uniformly positive about flavored sparkling waters, and they mentioned several favorites.
Tamburello described Aqua Seltzer, which has 15 calories and 1 gram of sugar, as a βmust try.β βIt looks and tastes like flavored sparkling water, but itβs infused with kombucha for a probiotic boost that supports gut health and immunity,β she said.
Multiple experts mentioned LaCroix, including RD Barbara Ruhs, who said: βAfter my first taste of the pamplemousse flavor, I was hooked. I like experimenting with all the different flavors, and itβs easy to blend with other beverages to make lower sugar alternatives. Instead of drinking a full glass of orange or cranberry juice, just add a splash of LaCroix, and itβs a refreshing treat.β LaCroix has zero calories and zero sweeteners.
Rambler is another pick. βI stock my fridge with this because itβs a delicious, fun and zero-calorie way to stay hydrated,β Tamburello said. βIt has the perfect amount of carbonation, not overpowering but just bubbly enough. I also love that every Rambler product sold supports conservation efforts with American Rivers and Texas Parks and Wildlife.β
Registered dietitian Sharon Palmer and Meshulam both mentioned Spindrift. βInstead of using natural flavors β which are often far from βnaturalβ β this brand relies on a splash of fruit juice,β Meshulam noted. The four-ingredient beverage has less than 20 calories.
Sound is another of Meshulamβs recommendations. βThis brand makes your favorite flavors of tea into a fun treat,β she said. βThey have no added sugar or weird additives, and theyβre delicious.β The tea-infused sparkling water has zero calories.
Store brands also received some shoutouts. βCall me frugal, but my carbonated beverage of choice is a generic store brand like Kroger or Harris Teeter,β Smithson said. βThereβs a huge cost savings, theyβre readily available at the local grocery store, and they contain zero calories, one gram or less of carbohydrates and no added sugars.β Ruhs said Costcoβs Kirkland brand is a good choice: βTheyβre very basic flavors but a great price.β
DIY tips
If youβd like to tap into your inner cheapskate, it can be better for your budget and the environment to make these drinks yourself, Palmer suggested. βYou can use a carbonated beverage machine like a SodaStream and add citrus, herbs, cucumbers and berries. You control the ingredients, save money, and reduce your environmental footprint.β
Frankeny is another fan of this approach: βWe bubble our tap water and flavor it with shrubs, bitters, juice, tea, spices and electrolyte mixes. We splurge on canned bevvies for parties.β
How much fizz is too much?
Like anything delicious and fun, itβs possible to overdo it on the bubbly drinks. βI usually recommend making sure you drink primarily flat water and limit the fizzy stuff to one or two cans a day,β Meshulam said. βExcessive amounts of carbonation can cause stomach upset, bloat and heartburn.β
βIt was once thought that all carbonated drinks may damage teeth enamel, but thereβs little evidence to support that zero-sugar carbonated drinks cause this,β Tamburello said. βHowever, research shows that sugary carbonated beverages, like soft drinks, do in fact weaken tooth enamel and contribute to tooth decay, which is another benefit of zero-sugar fizzy drinks.β
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Even with a low-calorie beverage, you should still be aware of how much youβre sipping. βOne thing to keep in mind is that calories from low-sugar and low-calorie fizzy drinks can still add up if youβre drinking large quantities,β Tamburello said. βHowever, thatβs not a reason to completely avoid drinks with calories or sugar. Itβs all about balance.β
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