Navigating the Canned Drink Aisle
For many, the convenience of a canned drink is undeniable, but the sheer number of options can be overwhelming. From sugary soft drinks to so-called “healthy” juices, the quality and nutritional value vary drastically. The primary factors for determining the healthiest option are a low or zero added sugar content, minimal artificial ingredients, and the presence of beneficial compounds like prebiotics, probiotics, or electrolytes. Choosing wisely can help you avoid excess calories, regulate blood sugar, and support overall health.
The Healthiest Canned Drink Categories
Sparkling Waters with Real Fruit
These beverages offer the effervescence of soda with the benefit of real fruit flavor, typically without added sugars. Brands like Spindrift and San Pellegrino Ciao! use a splash of real fruit juice or purée, resulting in a low-calorie, clean-ingredient refreshment. This is an excellent choice for those seeking to cut sugar while still enjoying a flavorful, bubbly experience.
Probiotic and Prebiotic Sodas
Marketed as “better-for-you” sodas, these drinks are formulated with functional ingredients to support gut health. Examples include Olipop, Poppi, and Humm Probiotic Soda. Olipop and Poppi often contain prebiotic fibers, while Humm boasts billions of live probiotic cultures. Many of these brands also use natural, non-caloric sweeteners like stevia or monk fruit to keep sugar content low or at zero.
Unsweetened Teas
Canned teas, when unsweetened, are rich in antioxidants and offer a healthy, zero-sugar option. Brands like Zevia Zero Sugar Tea and Just Ice Tea provide this benefit, but it's essential to check the label, as many commercial canned iced teas are loaded with sugar. Brewing your own iced tea and canning it is another healthy, cost-effective method.
Coconut Water
Found in cans and bottles, coconut water is a natural source of electrolytes, including potassium, making it a popular hydration choice. Brands like Raw C offer 100% natural coconut water with no added ingredients. However, be mindful that the sugar content can vary between brands and be aware of added sugar in some sweetened varieties.
Functional and Hop-Infused Waters
Functional waters are fortified with beneficial extras. Jamu Wild Water, for instance, includes prebiotic fiber, vitamin C, and zinc. Hop-infused seltzers, such as Hoplark, provide the aroma and flavor of hops, offering a beer-like experience without the alcohol or calories.
What to Avoid in Canned Drinks
While there are many healthy options, the canned drink aisle is still dominated by products that offer little to no nutritional value. Here’s what to look out for:
- Excessive Added Sugars: This is the biggest offender. Traditional soft drinks, fruit punches, and many sweetened juices contain large amounts of added sugar, which can contribute to weight gain, type 2 diabetes, and other health issues.
- Artificial Sweeteners: The health impact of artificial sweeteners found in many diet sodas is still debated. Some experts suggest they may not be a healthy long-term swap and can keep you craving sweetness.
- Artificial Colors and Preservatives: Many commercially prepared drinks rely on artificial additives to enhance appearance and shelf-life, which offer no nutritional benefit.
Comparing Healthy Canned Drink Options
| Drink Type | Example Brands | Key Benefit | Typical Calories/Sugar (per can) | Best For |
|---|---|---|---|---|
| Sparkling Water with Real Fruit | Spindrift, San Pellegrino Ciao! | Minimal calories, real fruit flavor | 5-20 calories, 0-4g sugar | Simple, low-calorie refreshment |
| Probiotic Soda | Olipop, Poppi, Humm | Gut health, pre/probiotics | 0-50 calories, 0-5g sugar | Digestive support, functional fizz |
| Unsweetened Tea | Zevia Tea, Just Ice Tea | Antioxidants, zero sugar | 0 calories, 0g sugar | Antioxidant boost, classic flavor |
| Coconut Water | Raw C, Harmless Harvest | Electrolytes, potassium | 45-60 calories, ~10g sugar (varies) | Post-workout rehydration |
| Hop-Infused Seltzer | Hoplark, Sierra Nevada Hop Splash | Beer/cocktail alternative | 0 calories, 0g sugar | Alcohol-free, beer-like flavor |
How to Choose the Right Drink for You
Making the right choice depends on your specific health goals and preferences. Follow these steps to select the best option:
- Read the Label: The most important step. Look at the ingredients list and check for added sugars, artificial sweeteners, and preservatives.
- Prioritize Zero or Low Added Sugar: This is the single biggest factor distinguishing a healthy canned drink from an unhealthy one. Many options now use natural, non-caloric sweeteners or simply rely on real fruit essence for flavor.
- Consider Functional Ingredients: If you're looking for more than just hydration, seek out drinks that offer added benefits like prebiotic fiber for digestion or electrolytes for post-exercise recovery.
- Taste Test Brands: The “healthiest” drink is one you will actually enjoy drinking consistently. Experiment with different brands and flavors within the healthy categories to find what you like best. For a detailed review, consider reading articles from reputable sources like The Kitchn on healthier alternatives.
Conclusion: Making the Healthiest Choice
Ultimately, the healthiest canned drink isn't a single product but a category of beverages that prioritize natural ingredients, minimal processing, and low or zero added sugar. While pure water remains the gold standard for hydration, modern canned drinks offer exciting and beneficial alternatives. Choosing sparkling waters with real fruit, prebiotic sodas, unsweetened teas, or natural coconut water allows you to enjoy flavorful convenience without compromising your health. Always remember to check the label and prioritize products that align with your wellness goals.
