Which Soft Drink is Healthy? A Guide to Better-for-You Alternatives

October 24, 2025 •

3 min read

According to the CDC, most Americans consume far too much added sugar, and a single can of soda can contain up to 10 teaspoons of sugar. This makes the question of which soft drink is healthy more important than ever, as traditional options are overwhelmingly linked to poor health.

Quick Summary

Traditional sugary and diet soft drinks pose health risks. Healthier options include sparkling waters, kombucha, and prebiotic sodas, which offer flavor and fizz with fewer calories and added sugars.

Key Points

Traditional sodas are unhealthy: They are high in sugar, offer no nutritional value, and are linked to weight gain, diabetes, and other chronic diseases.
Diet sodas have drawbacks: Despite being sugar-free, they contain artificial sweeteners, which some research suggests may have their own health risks and do not guarantee weight loss.
Sparkling water is a top alternative: Mixing sparkling water with real fruit juice or infusions offers the desired fizz and flavor without added sugar or calories.
Functional sodas can benefit gut health: Brands like Olipop and Poppi contain prebiotics or probiotics, offering a gut-friendly alternative to traditional soft drinks.
DIY drinks offer control: Infusing water with fresh fruits and herbs at home is a simple way to create a healthy, customizable, and refreshing beverage.
Water is the healthiest choice: While alternatives are great, plain water remains the best option for hydration and overall health.

The Unhealthy Truth About Traditional Soft Drinks

Traditional soft drinks, often consumed for their sweet taste and carbonated fizz, are far from healthy. They are notorious for their high sugar content, providing empty calories with no nutritional value. A regular soda can contain upwards of 35 grams of sugar, exceeding daily recommendations and contributing to weight gain, type 2 diabetes, and other metabolic issues.

The Problems with High Sugar and Artificial Sweeteners

Excessive Sugar: Over time, high sugar intake can lead to insulin resistance, fatty liver disease, and heart disease. The body processes liquid sugar differently than solid food, failing to trigger the same feeling of fullness, which can lead to overconsumption.
Artificial Sweeteners: While often marketed as a healthier option, diet sodas are not without controversy. Many contain artificial sweeteners like aspartame, which some studies suggest may be linked to certain health risks and might not even help with weight loss. Furthermore, these sweeteners can perpetuate cravings for sweet flavors.
Tooth Decay and Bone Health: The high acidity, including phosphoric acid in many sodas, can erode tooth enamel and interfere with the body's ability to absorb calcium, potentially leading to weakened bones over time.

Healthier Soft Drink Alternatives

Fortunately, a growing market of healthier alternatives provides the fizz and flavor of a soft drink without the negative health impacts. These options prioritize natural ingredients, gut health, and minimal added sugar.

Sparkling Water with Real Fruit

For those who love the effervescence of soda, sparkling water with real fruit juice or fruit infusions is an excellent choice. Brands like Spindrift offer a mix of sparkling water and real fruit puree, providing a refreshing taste with no artificial sweeteners or added sugars.

Functional Prebiotic and Probiotic Sodas

Modern brands have developed functional sodas designed to support digestive health. These drinks, which include Olipop and Poppi, contain prebiotics or probiotics to nourish the gut microbiome. They typically use a combination of natural fruit juice and alternative sweeteners like stevia, resulting in significantly lower calorie and sugar counts than traditional soda.

Kombucha and Fermented Teas

Kombucha is a fermented tea drink known for its gut-friendly bacteria. While it has some natural sugar from the fermentation process, it's generally much lower than traditional soda and offers added health benefits. Some brands, like Humm, even offer zero-sugar versions.

DIY Infusions for Customizable Flavors

For the ultimate control over ingredients, making your own infused water is simple and rewarding. Create a custom soft drink by adding fresh fruits, vegetables, or herbs to plain or sparkling water. Try combinations like:

Cucumber and mint
Lemon and berries
Ginger and lime

Comparison of Soft Drink Options

This table highlights the key differences between various soft drink categories to help you make an informed choice.


Feature	Traditional Sugary Soda	Diet Soda (with Artificial Sweeteners)	Prebiotic/Probiotic Soda	Sparkling Water (with Real Fruit)
Calories	High	Low/Zero	Low	Very Low/Zero
Added Sugar	Very High	Zero	Low/Moderate	None
Artificial Ingredients	High	High (Sweeteners)	Low/None	None
Gut Health	Negative Impact	Questionable Impact	Supports	Neutral
Nutritional Value	None	None	Some (Fiber, Probiotics)	Some (Vitamins from fruit)
Cost	Low	Low	High	Medium

Considerations for Choosing a Healthy Soft Drink

When deciding which soft drink is healthy for you, consider your personal health goals. Are you primarily concerned with reducing sugar, or are you also looking for a functional benefit, like improved gut health? For most people, the best and most hydrating choice is plain water. However, the alternatives discussed offer a flavorful way to transition away from unhealthy habits.

How to Make the Transition

Start with infused water: Begin by adding natural flavor to plain water to acclimate your palate to less sweetness.
Explore sparkling options: Move to flavored sparkling water or a 'jeltzer' (sparkling water with a splash of 100% fruit juice).
Try functional sodas: If you still crave classic soda flavors, experiment with prebiotic or zero-sugar options like Olipop or Zevia.

Conclusion: The Final Verdict on Which Soft Drink is Healthy

There is no single traditional soft drink that is healthy. The high sugar, calories, and chemical additives in regular and diet sodas are linked to significant health risks. The healthiest choices are generally plain water, followed by low-sugar, naturally flavored sparkling waters and functional beverages. Making a conscious effort to swap your standard soft drink for one of these alternatives is a powerful step toward improving your overall health and well-being. For more information on reducing sugar consumption, consult resources from authoritative health organizations like the American Heart Association.

Frequently Asked Questions

No, diet soft drinks are not considered truly healthy. While they contain zero sugar and calories, they use artificial sweeteners which may have potential health risks and have been linked to continued sugar cravings.

Brands often cited as healthier options include Olipop, Poppi, Spindrift, and Zevia. They use natural ingredients, real fruit juice, or alternative sweeteners like stevia, and are lower in sugar and calories than traditional sodas.

Yes, absolutely. A simple and effective way to make a healthy, homemade soft drink is by adding fresh fruit, vegetables, or herbs to sparkling or still water.

Yes, kombucha is a good soft drink alternative. As a fermented tea, it offers a fizzy experience with lower sugar content than soda and provides potential gut health benefits from probiotics.

Plain water is the best and most healthy beverage for hydration. It is calorie-free, sugar-free, and essential for overall bodily functions.

While prebiotic and probiotic sodas are a healthier choice than traditional soda, some nutrition experts are skeptical that the added fibers are enough to make a significant prebiotic effect. They should not be seen as a replacement for fiber from whole foods.

One way to reduce soft drink consumption is by gradually replacing them with healthier alternatives. Start by adding flavor to water with fruit infusions, then move on to sparkling water or low-sugar, functional sodas.