Are There Any Healthy Colas? Navigating Healthier Soda Options

According to the CDC, over 63% of American adults drink at least one sugary drink per day, with cola being one of the most popular. This statistic often raises the question: are there any healthy colas? The answer is no, not in the traditional sense, but recent market innovations offer much healthier alternatives that mimic the familiar flavor without the high sugar and artificial ingredients.

Quick Summary

Traditional colas are unhealthy due to high sugar, artificial sweeteners, and phosphoric acid content. However, healthier alternatives exist, including low-sugar, probiotic, and zero-calorie colas made with natural ingredients like stevia, herbal extracts, and fruit juice.

Key Points

• Traditional colas are unhealthy: They contain high levels of added sugar, high-fructose corn syrup, and phosphoric acid, which are linked to multiple health problems.

• Prebiotic sodas offer gut health benefits: Brands like Olipop and Poppi provide less sugar and added fiber to support gut microbiome health.

• Natural zero-calorie options exist: Brands like Zevia and Green Cola use natural sweeteners like stevia, offering a zero-calorie, sugar-free alternative without artificial sweeteners.

• Homemade cola provides total control: Making your own cola syrup from natural ingredients like spices, citrus, and maple syrup ensures a completely additive-free beverage.

• Healthier is not the same as healthy: Even the best cola alternatives are still processed drinks and should be enjoyed in moderation, not as a replacement for water.

• Phosphoric acid is a major issue: Present in most traditional colas, this acid can damage dental enamel and potentially compromise bone health over time.

The Problem with Traditional Cola

Classic colas, like Coca-Cola and Pepsi, are famous for their signature taste, but they contain ingredients that are far from healthy.

• Excessive Added Sugar: A standard 12-ounce can of Coca-Cola contains 39 grams of sugar, exceeding the American Heart Association's daily limit for men and more than a full day's limit for women. Regular intake is linked to weight gain, type 2 diabetes, heart disease, and dental decay.
• High Fructose Corn Syrup (HFCS): In the US, most traditional colas use HFCS, a sweetener whose high intake has been associated with health concerns like non-alcoholic fatty liver disease.
• Phosphoric Acid: This is used for flavor and preservation, but its high acidity can erode tooth enamel and potentially impact bone health by affecting calcium absorption.
• Artificial Caramel Coloring: The specific coloring used in colas has raised some health concerns, leading many healthier brands to avoid it.

Healthier Alternatives to Traditional Colas

With growing consumer demand, many companies now offer sodas and sparkling beverages that provide the fizzy, flavorful experience without the typical negatives. These options often use natural sweeteners and functional ingredients to improve their health profile.

Comparing Healthy Cola Alternatives

Feature	Olipop	Zevia	Green Cola	Homemade Maple Cola	Traditional Cola
Sweetener	Stevia, Cassava Root Fiber	Stevia	Stevia, Natural Flavors	Maple Syrup, Vanilla	HFCS or Sugar
Calories	Low (30-45 per can)	Zero	Zero	Moderate (Recipe Dependent)	High (140-240+ per can)
Functional Benefit	Prebiotic Fiber, Botanicals	None	None, Zero-Calorie	None, All Natural	None
Artificial Ingredients	No	No	No	No	Yes (Flavorings, Color)
Caffeine	Classic Cola flavor often contains some.	Classic Cola flavor contains 45mg.	Yes, from green coffee beans.	Recipe Dependent	Yes

The Rise of Prebiotic Sodas

Brands like Olipop and Poppi have popularized prebiotic sodas, which aim to support gut health. They use plant-based fibers like inulin or fruit juice, which act as prebiotics to nourish beneficial gut bacteria. While these still contain some sugar, it's significantly less than traditional soda, making them a better choice.

Zero-Calorie Colas with Natural Sweeteners

For those who want zero sugar and zero calories, stevia-sweetened colas are a popular choice. Zevia is a well-known brand offering a cola flavor using stevia leaf extract, which has no caloric impact and doesn't rely on artificial sweeteners like aspartame. Other options, like Green Cola, combine stevia with natural caffeine from green coffee beans for a clean energy boost.

How to Make a Homemade Healthy Cola

For ultimate control over ingredients, making your own cola at home is the best route. Here's a simple process:

1. Create a Spice Syrup: Simmer water with ingredients like cinnamon sticks, vanilla extract, ginger, nutmeg, and coriander seeds.
2. Add Citrus: Introduce citrus zest and juice from oranges, lemons, and limes for that classic, tangy flavor.
3. Sweeten Naturally: Use a modest amount of a natural sweetener like pure maple syrup or stevia to taste.
4. Strain and Combine: After cooling, strain the mixture to create a syrup. Mix a small amount of this syrup with sparkling or seltzer water for a refreshing and healthy fizz.

The Verdict: Healthier, Not Healthy

It's important to remember that even the healthiest cola alternatives are not a substitute for water. They are still a processed beverage intended to be an occasional treat. While opting for a prebiotic, zero-calorie, or homemade cola is a significant step away from the pitfalls of high-sugar, artificial-ingredient sodas, it does not make them inherently "healthy" in the same way whole foods are. The goal is to choose a better-for-you option to satisfy a craving rather than viewing it as a functional health food. Even with reduced sugar or natural sweeteners, a bubbly beverage remains a treat, not a nutritional necessity.

For further reading on the health effects of sugary drinks, consult the American Heart Association.

Frequently Asked Questions

Is Coke Zero or Diet Coke a healthy alternative?

While sugar-free, Coke Zero and Diet Coke contain artificial sweeteners like aspartame, which have led to conflicting research regarding their long-term health effects. Some studies link them to metabolic dysfunction and gut microbiome changes, so they are not considered a truly healthy alternative.

Are prebiotic sodas genuinely good for gut health?

Prebiotic sodas like Olipop contain added dietary fibers that can support gut health. While they are a step up from traditional soda, nutritionists caution against viewing them as a shortcut to fiber intake, recommending a balanced diet as the primary source.

What is the healthiest soda brand I can buy?

The healthiest brand depends on your goals. For zero sugar and calories with natural sweeteners, Zevia is a top choice. If you want added prebiotic fiber, consider brands like Olipop. For a simple list of ingredients with real fruit juice, Spindrift sparkling water is an excellent option.

Is it possible to make a cola with zero sugar that still tastes good?

Yes, many recipes and commercially available products use natural zero-calorie sweeteners like stevia to replicate the taste of cola without added sugar. Zevia is a popular brand that does this effectively, providing a satisfying flavor with zero calories.

What gives cola its signature color?

The dark color in traditional cola is from caramel coloring, a specific additive developed for this purpose. Healthier alternatives often have no coloring or use natural sources, resulting in a lighter-colored drink.

What are some alternatives for someone who craves the fizz of soda?

For a similar carbonation experience without the sugar, opt for plain or naturally flavored sparkling mineral water, seltzer, or club soda. Infusing water with fruit or making a simple herbal soda with a natural syrup and sparkling water are also great options.

Can homemade cola be stored for later?

Yes, you can prepare a homemade cola syrup from spices, citrus, and natural sweeteners. Store the syrup in an airtight container in the refrigerator for up to a month. When you're ready for a drink, simply mix a small amount with sparkling water.