The only soda dietitians say is okay to drink

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a glass of beer on a table: soda

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a soda

What we drink can be just as important to our health as what we eat. And while drinking beverages like water and tea carries little risk, drinking sodas regularly is linked to an increased risk from a list of unsavory results, including obesity, diabetes, heart disease, dental disease and rheumatoid arthritis.

And don’t think you’ll get away with it if you go for the diet alternatives, as consuming certain diet sodas is linked to results like an increased risk of type 2 diabetes and metabolic syndrome.

But if you can’t get rid of your cold turkey-soda habit, take comfort in knowing that there are healthy soda alternatives that taste as good as the brands you’ve grown to love, but with health bonus. My favorite healthy soda is OLIPOP: a new type of soda that contains only 2-5 grams of sugar and 9 grams of prebiotic fiber.

But before we get into the soda, I think it’s good to drink, let’s take a look at what it runs into first. (Related: 108 Most Popular Sodas Ranked By Toxicity.)

What is really about soda that makes it so unhealthy?

a glass cup on a table: soda glasses

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soda glasses

Classic colas – think old-fashioned Coke and Pepsi – are made with similar ingredients. While adding soda water is harmless enough, the combination of high fructose corn syrup, caramel color, and unspecified flavors makes this a concoction that does your body no favor when it is. swallowed. (Related: Dangerous Side Effects Of Consuming Soft Drinks Every Day, According to Science.)

On the one hand, since the consumption of high fructose corn syrup A direct contributor to the obesity epidemic, drinking something that is so concentrated in this ingredient is not without risk. Consuming high fructose corn syrup is also linked to an increased risk of diabetes and fatty liver disease, so avoiding this ingredient can be a smart move if you’re focusing on your overall health.

And the caramel color which is added to give soda that classic cola color can also pose a health risk. According to data published in PLoS One, those who drink beverages containing caramel color may be exposed to 4-methylimidazole (4-MEI), a potential carcinogen formed during its creation.

Finally, the addition of Natural aromas can be ok, based on the natural ingredients actually there. Since specific “natural flavors” are not listed, there is no way of knowing what is actually being consumed when a can of cold soda is opened. The origin of a natural flavor has to come from a plant or animal, but once it’s processed, the end result can contain a multitude of chemicals that you may or may not want in your body. . There is no way to find out unless the specific ingredient is on the ingredient list.

In other words, the term “natural flavors” is a nebulous term that does not automatically mean healthy, even if it seems. healthy.

And while a moderate amount of sugar can be consumed occasionally, consuming too many added sugars is not recommended. In fact, the Dietary Guidelines for Americans specify that only 10% of calories consumed should come from added sugar – at most. So, for a 2000 calorie diet, a person should consume a maximum of 50 grams of added sugar per day.

A can of classic Coca-Cola contains 39 grams of added sugar or more than 75% of your daily allowance. Improve that size in a 20-ounce bottle you’ll find at a gas station, and you’re giving yourself 65 grams of sugar, exceeding the recommended amount of added sugar you should aim for in a day.

Besides the high fructose corn syrup, added colorings, etc., there are no vitamins, minerals, fiber, or really nutrients that provide a nutritional benefit to redeem in the eyes of a dietitian. professional.

What should soda lovers drink if they can’t make water?

a can of soda: drink olipop soda

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drink olipop soda

As a dietitian, I have met my fair share of people who just need their soda. While I always recommend water as the primary drink for calorie-free hydration, it’s understandable that some people need their soda solution on occasion. And while I suggest people stay away from sodas, I don’t think they need to stay away from all sodas.

Choose a soda that contains natural prebiotic fiber for gut health support, no caramel coloring, real juice, and spices like cinnamon for the flavor and stevia leaf for sweetness instead of corn syrup. high fructose is a dietitian’s dream come true.

And this soda unicorn became a reality when Olipop Vintage Cola was born.

Why OLIPOP Vintage Cola is a dietitian approved soda.

A close up of a bottle: vintage olipop cola

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cola vintage olipop

Olipop Vintage Cola tastes so similar to the original versions that you wouldn’t even know you’re drinking soda that’s better for you unless you look at the can (super cute).

Pouring this carbonated drink into a frosted glass looks, sounds and smells exactly what we’ve all grown to love.

But the shining star of this drink is the addition of OLISMART: a blend of prebiotic fibers to help maintain a healthy microbiota and give one serving 9 grams of fiber (that’s 36% of the daily value!). Fiber intake is linked to a variety of health benefits, including supporting healthy bowel movements, weight loss, and reducing the risk of colon cancer.

And if you’re trying to meet the Dietary Guidelines for added sugar, finding a soda that only has 2 grams of sugar per can makes compliance a lot easier. And 2 grams of added sugar is a far cry from the 39 grams found in regular sodas.

The flavors are specified on the ingredient list (instead of being grouped into “natural ingredients”), the calories are not too high (only 35 calories per box) and the preparation is completely non-GMO. Overall, Olipop Vintage Cola is a great choice when the craving for soda hits.

A healthier soda for soda lovers.

While people should continue to stay hydrated primarily by drinking water, sprinkling an Olipop Vintage Cola every once in a while won’t wreak havoc on your overall health – and may actually do you some good.

You can find Olipop’s Vintage Cola with their other flavors, Classic Beer, Orange Draft, Ginger, Lemon, Cherry Vanilla, and Strawberry Vanilla, at your local grocery store, or buy a suitcase directly on the OLIPOP website (there is free delivery!).

So crack open a cold cola and enjoy the benefits that Olipop has to offer – well done!

For more healthy soda options, don’t miss our roundup of 25 healthy, low-sugar alternatives.

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