What is the healthiest soda to drink for weight loss?

October 23, 2025 •

4 min read

The average American consumes an estimated 39 pounds of added sugar each year, with sugary drinks being a major source. When aiming for weight loss, cutting these high-calorie beverages is a top priority. But what is the healthiest soda to drink for weight loss when cravings hit?

Quick Summary

This guide compares prebiotic sodas, diet drinks, and flavored sparkling water, explaining the pros, cons, and health impacts of each to help you make the best choice for your weight loss goals.

Key Points

Go with Sparkling Water: Plain or naturally-flavored sparkling water is the best zero-calorie, sugar-free option for weight loss.
Understand Diet Sodas: While calorie-free, artificial sweeteners can impact appetite and may not be the ideal long-term solution for weight management.
Explore Prebiotic Options: Brands like Olipop and Poppi offer low-sugar, fiber-rich alternatives that support gut health, but should be consumed in moderation.
Check the Label: Always check for hidden sugars, artificial ingredients, and sodium, even in products marketed as 'healthy'.
Hydration is Key: Remember that water remains the healthiest beverage choice for hydration and overall weight management.
Consider Kombucha: Look for low-sugar kombucha varieties for a probiotic boost, but be mindful of the sugar content in some brands.
Homemade is Best: For maximum control, create your own fizzy drinks with seltzer, fruit, and herbs.

The Problem with Traditional Sugary Sodas

Traditional sodas are liquid candy, loaded with high-fructose corn syrup or sugar that provides empty calories with no nutritional value. Regular consumption leads to weight gain and significantly increases the risk of chronic diseases such as type 2 diabetes and heart disease. For anyone on a weight loss journey, eliminating these sugary beverages is one of the most effective dietary changes to make.

The Debate Around Diet Sodas and Artificial Sweeteners

Many people swap traditional soda for diet or zero-sugar versions, assuming the zero-calorie label means zero consequences for weight. However, research suggests the reality is more complex. Studies have found conflicting results, with some indicating diet soda can help reduce calorie intake, while others associate it with potential weight gain and metabolic issues.

Appetite and Cravings

Artificial sweeteners can stimulate the brain's sweet taste receptors without providing the calories your body expects. This can confuse metabolic signals, potentially increasing cravings for sweet foods and leading to overconsumption elsewhere in your diet. Some research, particularly in women and individuals with obesity, suggests artificial sweeteners may trigger hunger-related brain activity and lower hormones that signal fullness.

The WHO's Stance

The World Health Organization (WHO) has advised against using non-sugar sweeteners (NSS) for long-term weight control, citing potential links to an increased risk of type 2 diabetes and cardiovascular diseases based on observational studies. This recommendation, while not conclusive on causality, highlights the need for caution.

Healthier Soda Alternatives for Weight Loss

Thankfully, there are several healthier alternatives that can satisfy a soda craving without sabotaging your weight loss efforts.

Flavored Sparkling Water

Plain or naturally flavored sparkling water is arguably the healthiest and simplest alternative. Brands like LaCroix, Spindrift, and AHA offer a wide variety of flavors without added sugar or artificial sweeteners. Some contain a splash of real fruit juice for flavor, so always check the label for calorie and sugar content, but these are still far better than traditional sodas. You can also create your own by adding slices of fresh fruit or herbs like mint to seltzer water.

Probiotic and Prebiotic Sodas

Brands such as Olipop and Poppi market themselves as "healthy" sodas, often including fiber and other functional ingredients to support gut health. While they typically contain less sugar and fewer calories than traditional soda, they are not a miracle cure. The prebiotic fibers they contain can feed beneficial gut bacteria, but experts caution that the amounts may not be significant enough to deliver substantial benefits compared to a balanced diet. Still, as a lower-sugar, lower-calorie treat, they can be a great option.

Naturally Sweetened Sodas

For those who prefer a more traditional cola or root beer flavor without the negative effects of artificial sweeteners, naturally sweetened sodas like Zevia are available. Sweetened with stevia leaf extract, Zevia offers a zero-calorie, zero-sugar option that provides a familiar taste without the calories. Some people may find the taste of stevia takes some getting used to.

Kombucha

This fermented tea is a bubbly, slightly tangy alternative that contains probiotics, which are beneficial for gut health. For weight loss, it is important to choose kombucha with minimal added sugar, or consider diluting it with sparkling water. Humm offers a zero-sugar kombucha that can serve as a healthier soda swap.

Homemade Options

For complete control over ingredients, making your own sparkling drinks at home is a great choice. Options include:

Herbal Sodas: Using herbal syrups and soda water.
Shrubs: Infusing vinegar with fruits, herbs, and a touch of sweetener.
Infused Seltzer: Simply adding natural flavors like lemon, lime, or cucumber to seltzer.

Comparison Table: Healthy Soda Options


Beverage Type	Calories (Approx. 12 oz)	Sweeteners	Functional Benefits	Weight Loss Factor
Traditional Soda	140+	High-Fructose Corn Syrup	None	Contributes to weight gain
Diet Soda	0	Artificial Sweeteners (Aspartame, Sucralose)	None	Mixed effects on weight, may increase cravings
Sparkling Water (Plain)	0	None	Hydration	Excellent; calorie-free alternative
Prebiotic Soda (Olipop/Poppi)	25-45	Fruit Juice, Stevia, Monk Fruit	Prebiotic Fiber, Gut Health	Low calorie, better than sugary soda
Naturally Sweetened (Zevia)	0	Stevia	None	Good zero-calorie alternative
Kombucha	Varies	Fruit Juice, Fermented Sugar	Probiotics, Gut Health	Check sugar content; beneficial for gut

Making the Healthiest Choice for Your Weight Loss Journey

Choosing the healthiest soda for weight loss is not about finding a magic bullet, but rather about making intentional, sustainable choices. The best option will depend on your personal preferences and weight loss strategy. For most, plain or naturally flavored sparkling water is the clear winner. For those transitioning from sugary drinks, prebiotic sodas or naturally sweetened options can be helpful stepping stones. Regardless of your choice, moderation is key, and understanding the ingredients is crucial. For evidence-based nutritional guidelines, consult resources like the WHO.

The Verdict: So, What Is the Healthiest Soda to Drink for Weight Loss?

The healthiest soda for weight loss is one that supports your overall health goals without contributing to a sugar dependency or excessive calorie intake. Plain or fruit-infused sparkling water takes the top spot due to its zero-calorie, zero-sugar composition. Prebiotic or naturally sweetened sodas offer flavorful, low-calorie alternatives, but should be used strategically within a balanced diet. The best approach is to reduce your reliance on sweet flavors and focus on whole, nutritious foods and beverages to support your long-term health.

World Health Organization guidelines on non-sugar sweeteners

Frequently Asked Questions

The relationship between diet soda and weight loss is complex. While they contain zero calories, some studies suggest artificial sweeteners can affect appetite and hormone signaling, potentially increasing cravings for other sweet foods. The WHO also advises against using non-sugar sweeteners for weight control.

Prebiotic sodas, like Olipop or Poppi, typically contain prebiotic fiber and are sweetened with natural sources like fruit juice, stevia, or monk fruit. Diet sodas use artificial chemical sweeteners and offer no additional functional health benefits.

Yes, naturally flavored sparkling water is one of the best alternatives. Most brands contain no sugar, calories, or artificial ingredients, making them a refreshing and guilt-free way to enjoy a bubbly beverage.

Natural zero-calorie sweeteners like stevia and monk fruit are calorie-free, making them a better choice than sugar. However, like artificial sweeteners, their long-term effects on appetite and metabolism are still debated, though some research is promising.

Gradually reduce intake, swap with healthier alternatives like sparkling water or tea, and focus on overall healthy eating habits. Experimenting with different flavors of sparkling water can also help satisfy the craving for variety.

Kombucha is a fermented tea with probiotics that can support gut health. For weight loss, it can be a good substitute, but you must check the label for added sugar content, as some brands can be high. Low-sugar kombuchas are the best option.

While generally safer than sugary sodas, some risks are associated with regular consumption. Concerns include potential negative impacts on gut health from artificial sweeteners, dental erosion due to acidity, and mixed long-term health outcomes related to metabolic function.