Are Healthy Sodas Actually Healthy? A Deep Dive into the Facts

November 20, 2025 •

4 min read

According to a 2023 study published in Nature Medicine, the sugar alcohol erythritol, often used in supposedly healthy sodas, was linked to an increased risk of heart attack and stroke. This raises a critical question: Are healthy sodas actually healthy, or is their marketing misleading consumers seeking healthier options?

Quick Summary

This article examines the truth behind beverages marketed as healthy, including those containing artificial sweeteners and prebiotics. We explore the health impacts on metabolism, gut microbiome, and overall well-being, comparing these drinks to traditional sodas and water.

Key Points

Misleading Labeling: The 'healthy' label on modern sodas is often misleading, as they contain intense sweeteners and minimal functional ingredients.
Erythritol Risk: The sugar alcohol erythritol, common in many healthy-labeled and keto products, has been linked to an increased risk of heart attack and stroke.
Gut Microbiome Disruption: Both artificial sweeteners and some 'natural' ones like stevia can negatively alter the balance of bacteria in the gut, which can affect metabolism.
Overstated Prebiotic Benefits: While some sodas contain prebiotics, the quantity is often insufficient compared to getting fiber from a balanced diet of whole foods.
Water is Best: Despite the existence of diet or 'healthy' soda options, water and unsweetened beverages like herbal tea remain the optimal choice for hydration and health.
Metabolic Concerns: The intense sweetness without calories can disrupt metabolic processes and contribute to sugar cravings and metabolic syndrome.

The Allure of 'Healthy' Soda

In an era of increased health consciousness, the beverage aisle has seen an explosion of products promising guilt-free fizz. Brands like Olipop, Poppi, and countless others market themselves as "healthy sodas," touting low calorie counts, natural sweeteners like stevia, monk fruit, and erythritol, and even functional ingredients such as prebiotics and apple cider vinegar. For many, these represent a clear upgrade from traditional, sugar-laden soft drinks. However, a closer inspection reveals that the term "healthy" may be a stretch for many of these products, and their ingredients are not without potential downsides.

Artificial and Natural Sweeteners: Not a Free Pass

While the elimination of high-fructose corn syrup is a clear benefit, the replacements used in many of these new sodas introduce a different set of concerns. Sweeteners like erythritol, a sugar alcohol, and steviol glycosides from the stevia plant, while natural, are still intensely sweet non-caloric substances. This can have unexpected effects on the body.

Erythritol: A 2023 study linked higher levels of this sweetener in the blood with an increased risk of heart attack and stroke, especially in those with existing cardiovascular risks. It is also often used as a bulking agent in stevia products.
Stevia and Monk Fruit: These are derived from plants and have a long history of use. However, like other intense sweeteners, they can alter the gut microbiome and, for some, trigger cravings for other sweet foods by messing with the brain's reward pathways.
Metabolic Disruption: The intense sweetness without the caloric payoff can confuse the body's metabolic signaling. Some studies suggest a link between frequent consumption of these beverages and an increased risk of metabolic syndrome and Type 2 diabetes.

Gut Health Claims: Are They Really Beneficial?

Many modern healthy sodas proudly display labels boasting "prebiotics for gut health" or infusions of ingredients like apple cider vinegar. These claims often lean on the perceived benefits of these components, but the execution within a carbonated beverage may not live up to the hype.

Insufficient Prebiotics: Dietitians note that the amount of fiber, such as inulin from chicory root, added to these sodas is often not enough to provide the robust prebiotic benefits found in a balanced, whole-food diet.
Potential Irritants: Ingredients like chicory root fiber can cause gastrointestinal discomfort, bloating, and gas in sensitive individuals, particularly those with conditions like Irritable Bowel Syndrome (IBS).
Acidity: Like traditional sodas, many of these alternatives are acidic, which can erode tooth enamel over time, regardless of whether they contain sugar.

A Comparative Look at Soda Ingredients

To understand the trade-offs, a comparison of ingredients in different beverage categories is illuminating.


Ingredient	Traditional Soda	Diet Soda	'Healthy' Soda	Water/Herbal Tea
Sweetener	High-fructose corn syrup, sugar	Aspartame, sucralose	Stevia, erythritol, monk fruit	None
Calories	High	Low or Zero	Low to Moderate	Zero
Nutritional Value	None	None	Minimal (some prebiotics)	Hydration, essential minerals
Acidic	Yes (phosphoric acid)	Yes (citric, phosphoric acid)	Often Yes	No (neutral)
Gut Impact	Negative (high sugar)	Mixed/Negative (dysbiosis)	Mixed (dysbiosis, some fiber)	Positive (hydration)

Healthier Alternatives to the Rescue

Ultimately, no soda—whether regular, diet, or "healthy"—can replace the benefits of water. Experts consistently recommend water as the best choice for hydration. For those who crave flavor and bubbles, healthier options are available that don't rely on controversial sweeteners or functional gimmicks.

Fruit-infused sparkling water: Add fresh fruits, cucumber, or herbs to sparkling water for natural flavor without added sugar.
Herbal or sparkling tea: Brew iced herbal tea or find a low-sugar sparkling tea for a flavorful and potentially antioxidant-rich beverage.
Kombucha: This fermented tea contains probiotics beneficial for gut health, though sugar content can vary by brand.

Conclusion: The Verdict on 'Healthy' Sodas

While "healthy" sodas might seem like a smarter choice than their sugary predecessors, they are far from a true health elixir. Many rely on artificial or intense sweeteners with potential long-term health risks, including metabolic disruption, gut microbiome issues, and even cardiovascular concerns related to certain ingredients like erythritol. The functional benefits of added ingredients like prebiotics are often overstated compared to obtaining them from whole foods. For superior hydration and long-term health, opting for water or naturally flavored alternatives remains the best strategy. The occasional enjoyment of a "healthy" soda in moderation is unlikely to cause significant harm, but relying on them as a daily health booster is not recommended by most nutrition experts. For more in-depth information on nutrition and metabolism, consult a reputable health organization like the National Institutes of Health (NIH).

Frequently Asked Questions

Healthy sodas often use natural, high-intensity sweeteners like stevia or monk fruit, and may add functional ingredients like prebiotics. Diet sodas typically use artificial sweeteners like aspartame or sucralose. However, both use non-caloric sweeteners that can have similar metabolic impacts.

While the prebiotics in these drinks (like inulin) can feed good bacteria, the amount is often too small to have a significant effect compared to fiber from whole foods. Furthermore, some fibers can cause stomach irritation for sensitive individuals.

The FDA considers erythritol generally safe, but a 2023 study linked higher blood levels of this sweetener to an increased risk of heart attack and stroke, especially for those with existing cardiac risk. More research is needed on the long-term effects of high consumption.

Paradoxically, yes. Some research suggests that the intense sweetness of non-caloric sweeteners can trigger cravings for more sweets or high-calorie foods, potentially leading to increased overall calorie consumption and weight gain.

Yes, just like traditional soda. Many healthy and diet sodas contain acidic ingredients like citric and phosphoric acid for flavor. This acidity can erode tooth enamel over time, leading to decay, regardless of the sugar content.

The healthiest alternatives are water, plain sparkling water infused with fresh fruit or herbs, or unsweetened teas. These options provide flavor and hydration without relying on artificial or intense sweeteners or potentially controversial additives.

Some studies indicate that artificial sweeteners like saccharin and sucralose can alter the balance of bacteria in the gut, leading to a condition called dysbiosis. This can potentially contribute to metabolic issues and inflammation.