Understanding Your Options: What is the healthiest soda pop to drink?

November 11, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), many Americans consume more than the recommended daily amount of added sugars, with soda being a major contributor. This has led many to question: what is the healthiest soda pop to drink? The truth is, no traditional soda can be called truly 'healthy,' but a growing market of functional alternatives and simple beverage swaps offer significantly better choices for your wellness.

Quick Summary

This article analyzes popular soda alternatives, comparing traditional and diet sodas with newer prebiotic, probiotic, and stevia-sweetened options. It explores the benefits and drawbacks of each, offering guidance for choosing healthier fizzy drinks and simple substitutions for better overall health.

Key Points

Traditional Soda is Not Healthy: High in sugar and empty calories, regular soda contributes to obesity, diabetes, and dental decay.
Diet Soda has Risks: While zero-calorie, diet drinks use artificial sweeteners like aspartame, which some studies link to metabolic and other health issues.
Prebiotic Sodas are an Improvement: Brands like Olipop and Poppi offer lower sugar and functional ingredients, but are not 'miracle cures' and should be consumed in moderation.
Zevia Offers a Zero-Sugar Option: Sweetened with stevia, Zevia contains no calories or artificial sweeteners, though its acidity can affect dental health.
Sparkling Water is the Healthiest Alternative: Plain or fruit-infused sparkling water, like Spindrift, offers the fizz without the calories, sweeteners, or added sugar.
Prioritize Whole Foods: The best approach is to reduce your reliance on sweet drinks entirely and choose options like water, unsweetened tea, and nutrient-dense whole foods.

The Problem with Traditional and Diet Soda

Traditional sodas are infamous for their high sugar content, which has been linked to obesity, type 2 diabetes, heart disease, and dental problems. A single 20-ounce bottle can contain up to 65 grams of sugar, far exceeding the daily limit recommended by the American Heart Association. This significant sugar load provides empty calories with no nutritional value, contributing to a range of chronic health issues.

In response, many people switch to diet sodas, believing they are a healthier choice. However, these drinks come with their own set of concerns related to artificial sweeteners like aspartame. Observational studies have linked regular diet soda consumption to a higher risk of metabolic syndrome and type 2 diabetes. The World Health Organization's research arm has even classified aspartame as a possible carcinogen, though in amounts well above typical consumption. Diet sodas also contain acids that can erode tooth enamel, and some research suggests that the hyper-sweet taste may confuse the body's hunger signals, potentially increasing cravings for high-calorie foods.

Exploring Healthier Soda Alternatives

Fortunately, the beverage market has expanded beyond traditional and diet options. A new category of 'functional' sodas, along with simple sparkling waters, presents much better alternatives for those seeking a bubbly fix without the sugar or controversial additives.

Prebiotic and Probiotic Sodas

Brands like Olipop and Poppi have gained popularity by adding functional ingredients to their fizzy drinks.

Olipop: A sparkling tonic with prebiotic fiber and botanicals, Olipop is lower in sugar and calories than regular soda. It uses sweeteners like stevia and juice concentrate and features ingredients like chicory root and Jerusalem artichoke to support gut health.
Poppi: This prebiotic soda contains a small amount of apple cider vinegar and prebiotic agave inulin. While marketed for gut health, a recent lawsuit questioned whether the quantity of fiber in one can is sufficient to provide a meaningful benefit. Despite this, it remains a low-sugar, low-calorie alternative to traditional soda.
Culture Pop: This option features both probiotics (live cultures) and fruit juice, providing a less sweet, tangy flavor profile with no added sugar.

Stevia-Sweetened and Zero-Calorie Sodas

For those who prioritize zero calories and sugar without artificial sweeteners, stevia-sweetened drinks are an excellent choice. Zevia is a prominent brand in this category, offering a wide range of zero-sugar, zero-calorie flavors sweetened with stevia leaf extract. Stevia is a natural, plant-based sweetener that does not impact blood sugar levels. While a healthier swap, some find stevia's unique aftertaste unappealing, and these drinks are still acidic, which can affect dental health over time.

The Cleanest Alternatives: Sparkling and Infused Waters

The most straightforward and healthy swap for soda is flavored sparkling water. These beverages typically contain just carbonated water and natural flavors or a splash of real fruit juice, with no added sugars or calories.

Spindrift: Uses sparkling water and a small amount of real fruit juice for flavor, with minimal calories and no added sugars.
DIY Infusions: For the ultimate control over ingredients, you can make your own flavored water by adding slices of fresh fruit, cucumber, or herbs like mint to plain sparkling water.

What is the Healthiest Soda Pop to Drink? A Comparison

To help you decide, here is a comparison of traditional soda versus some popular alternatives.


Feature	Traditional Soda	Prebiotic Soda (e.g., Olipop)	Stevia-Sweetened (e.g., Zevia)
Sugar	High (often >40g/can)	Low (2-5g/can)	Zero
Calories	High (e.g., 150+ cal/can)	Low (e.g., 35-45 cal/can)	Zero
Sweetener	High-fructose corn syrup	Stevia, fruit juice, monk fruit	Stevia leaf extract
Functional Ingredients	None	Prebiotic fiber, botanicals	None (beyond flavor)
Potential Downsides	Links to obesity, diabetes, dental decay	Potential bloating/gas, exaggerated health claims	Unique aftertaste for some, dental erosion

Making the Best Choice for Your Health

When choosing a healthier bubbly drink, consider your primary goals:

If you want zero sugar and calories: Zevia is a reliable option, but be mindful of the acidity and potential aftertaste. Sparkling water with no sweeteners is the cleanest zero-calorie choice.
If you want a functional boost: Brands like Olipop and Poppi offer prebiotic fiber, which is better than sugary soda but should not be your sole source of fiber.
If you want the purest option: Water is always best. Plain sparkling water or infusions with fresh fruit provide the fizz without any added ingredients.

For many, the healthiest strategy is to transition away from sugary drinks gradually. Start by swapping one traditional soda for a healthier alternative daily, then slowly move towards less sweet options. The goal is to re-acclimate your palate to less intense sweetness. While the new generation of low-sugar, functional sodas is a significant improvement over their predecessors, nutritionists emphasize that they are not magic cures and should be enjoyed in moderation as part of a balanced diet rich in whole foods.

Conclusion

While a single best answer for what is the healthiest soda pop to drink? doesn't exist, the landscape of fizzy drinks has evolved to offer much better alternatives. Traditional soda is clearly detrimental due to its high sugar content. Functional sodas with prebiotics provide a better, low-sugar option, though with caveats regarding their specific health benefits. The simplest and most purely healthy choice remains flavored sparkling water or homemade infusions. The key to improving your health is not finding a 'healthy' soda, but reducing your reliance on sweetness and choosing moderation. Ultimately, a balanced diet and regular hydration with water will offer the most profound benefits to your overall well-being. For comprehensive advice on reducing sugar intake, consult reputable health organizations like the CDC: https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/.

Frequently Asked Questions

While prebiotic sodas contain some prebiotic fiber intended to support gut bacteria, nutritionists caution against viewing them as a cure-all. The fiber content is often limited, and a balanced diet with whole food sources of fiber is more beneficial for gut health.

Zevia is a much healthier alternative to traditional soda because it contains zero sugar and calories, using stevia as a natural sweetener. However, it is still acidic, which can erode tooth enamel over time, so drinking it in moderation and using a straw is recommended.

A primary concern with diet sodas is the potential effect of artificial sweeteners, like aspartame, on metabolic health. Some studies have linked regular consumption to increased risks of metabolic syndrome and type 2 diabetes, while some people report side effects like headaches.

The term 'natural flavors' is broad and can include processed plant-derived compounds. While generally safe, they are not whole foods and may not offer nutritional benefits. Consumers with sensitivities may want to opt for simple, naturally infused waters instead.

Experts recommend a stepwise approach. Start by swapping one daily soda for a diet or prebiotic version, and gradually introduce less sweet options like sparkling water with a splash of juice or flavored herbal tea. The goal is to reduce your palate's craving for intense sweetness over time.

The fiber in prebiotic sodas can cause gastrointestinal discomfort, such as gas and bloating, especially for those not used to a high-fiber intake. It's recommended to start slowly with just one can per day.

Yes, options like Spindrift, which use real fruit juice and sparkling water, are generally considered healthier than diet soda. They contain far less sugar than regular soda and avoid the artificial sweeteners and additives found in many diet drinks.