The 5 Healthiest Sodas You Can Find at the Supermarket, According to Registered Dietitians

When people think of soda, ‘health’ isn’t usually the word that comes to mind. Many times, soda (or pop, depending on where in the country you reside!) is actually cited as one of the most unhealthy beverages to reach for. 

However, in recent years there has been a concerted effort to change this paradigm. In fact, the market is now flooded with better-for-you soft drinks that contain less sugar and mystery ingredients, and more beneficial additions like fiber, probiotics, and adaptogens.

Here we’ll take a deep dive into what makes a soda choice more or less healthy than the next, and highlight some of the healthy soda options you can find at the supermarket nowadays.

What Makes Soda More or Less Healthy?

To determine the overall healthfulness of a soda choice, you primarily want to look at the ingredients list, keeping an eye out for added sugars, artificial sweeteners, and mystery ingredients like additives, preservatives, artificial colors, and dyes.

“We simply don’t need a lot of extra sugars or artificial sweeteners in our diet, especially from beverages,” says Rachel Gargano, MS, RD, CSSD, CBS, chief registered dietitian at Live it Up. “On average, a 12-ounce can of traditional soda contains eight teaspoons of sugar, equal to 32 grams of added sugar. The American Heart Association advises a safe upper limit for daily added sugar is no more than 25 grams per day for females and no more than 36 grams per day for males,” adds Tami Best, MS, RDN, CDN, IFNCP, registered dietitian at Top Nutrition Coaching. 

These limitations exist because of added sugar’s pronounced pro-inflammatory impacts in the body and potential to contribute to insulin resistance when consumed in high amounts over time. Added sugar in soda usually comes in the form of cane sugar or high fructose corn syrup, and aiming for five grams of less per can is ideal.

And while artificially-sweetened sodas seem like the perfect solution for skirting added sugar, they’re actually not much better for us. A range of the most common varieties, like aspartame, saccharin, acesulfame-K, sugar alcohols, and sucralose, are all linked with negative impacts on the gut microbiome, and tend to increase our cravings for sugar-sweetened foods and beverages. “Although more studies are needed, research is showing that artificial sweeteners negatively impact blood sugar control, insulin secretion, and weight. There is even a connection between artificial sweetener intake and all causes of mortality from things such as cardiovascular disease, coronary artery disease and cancer,” Best adds. In turn, we generally want to avoid these sugar substitutes at all costs.  “Look for a soda that uses little to no sweeteners, and instead uses a bit of juice or a plant-based sweetener such as monk fruit or stevia, which may be better choices for most people,” Gargano concludes.

While any additives you’ll find in soda are technically deemed safe to consume, most don’t have the long-term evidence needed to truly understand their health impacts. “Other concerning ingredients to look for on the label are artificial colors. These ingredients have been associated with neurotoxic impacts that can be connected to autism and other cognitive health issues,” Best shares.

However, a healthy soda won’t only be free of these concerning ingredients, it also usually offers other health benefits through added nutrients or ingredients. “There are now sodas available that provide prebiotics, probiotics, and even adaptogens! For some people, these may add value to their diet,” explains Gargano. Prebiotics and probiotics help to boost the health of the gut microbiome, whereas adaptogens are compounds found in foods like functional mushrooms and certain herbs that can help the body adapt to stress.

The Healthiest Soda Varieties 

Taking these factors into account, we’ve compiled a list of five of the healthiest soda options, so you can indulge without all the unwanted health impacts:

Flavored Sparkling Water

In recent years, many folks have exchanged their can of pop for flavored sparkling water…and the market for these beverages has since skyrocketed. “Sparkling water is plentiful and has zero calories and zero additives. There are no shortage of flavor options out there. For an added health-protective boost – choose options that are in BPA-free lined cans,” says Best. These beverages also help you meet your daily hydration goals! “My personal favorites are Origin (their berry flavor is delightful!), Waterloo, and old school Polar Seltzer,” Gargano shares.

Sparkling Juices

Whether it’s a sparkling water flavored with a touch of juice, or straight up sparkling fruit juice in a can, these fruit-enriched soda alternatives provide all the flavor and (usually) none of the added sugar or artificial sweeteners of regular and diet sodas. “Sparkling waters with juice come ready to drink and provide a bit more flavor and sweetness than pure sparkling waters. They typically have two to four grams of sugar, so they are not calorie-free, however they are very low calorie beverage options,” says Best. Plus, they typically offer modest amounts of micronutrients, like vitamins, minerals, and plant compounds, from the fruit juice they’re made with. “Whereas sparkling juices have only one-third to one-half the calories of typical sodas and the sugar is all from fruit,” adds Best. Spindrift is one example of a fruit juice-infused sparkling water while Izze is a common sparkling juice variety.

Prebiotic Sodas

“Prebiotic sodas offer gut-healthy fiber and far less sugar than regular sodas,” explains Best. Prebiotics are a type of fiber that serve as food for the healthy gut bacteria living in the gut microbiome, helping this system to support immunity, brain health, and much more. “Ollipop contains a blend of fibers including cassava root, chicory root, nopal cactus, marshmallow root, calendula flower, and kudzu root, which adds about nine grams of fiber per 12 ounce can,” says Gargano. This means that one can almost meets a third of most people’s daily fiber needs. “But it’s not for everyone. For example, many of these fibers contain inulin, a carbohydrate some people have difficulty digesting and may not tolerate this drink very well,” Gargano adds. If you think you may fall into this category, start slow with these enriched sodas, and increase from there.

Probiotic Sodas

Staying on the gut health train, there are also plenty of new-age sodas filled with probiotics. “Honestly, this beverage category blows my mind—it’s amazing that someone thought of adding probiotics to soda,” shares Gargano. Probiotics are healthy bacteria that add to the vitality of the gut microbiome, strengthening this microbial community. Culture Pop is a well-known probiotic-rich soda option on the market, as is Wildwonder, which combines both prebiotics and probiotics.

Adaptogen-Added Sodas

“Another budding category of soda are those that include adaptogens which help the body come back to homeostasis (a normal state) after a stressor has come and gone,” explains Gargano. One of the most popular adaptogens that you’ll find in soda is ashwagandha, an herb that has been shown to promote healthy energy levels and lower cortisol levels. Perfy and Rowdy Mermaid are two brands that include ashwagandha, potentially helping you reap some of its widely embraced benefits. “With any herb, be sure to check whether that ingredient interacts with any medications or supplements you’re taking. If in doubt, always check with your healthcare provider before adding any of these into your everyday routine,” Gargano adds.

What to Look for in Healthy Soda

These better-for-you soda options are just a sampling of the different varieties available on the market. When looking through the soft drink options at the grocery store, use the following tips to find the healthiest choices:

• Look for brands with five grams of added sugar or less
• Sparkling waters and fruit-sweetened sparkling beverages are typically a safe bet (but may have higher total sugar content)
• Avoid soda with artificial sweeteners like aspartame, saccharin, acesulfame-K, sugar alcohols, and sucralose, instead opting for products sweetened with plant-based alternatives like monk fruit or stevia
• Skip brands with excessive amounts of mystery ingredients like additives, preservatives, dyes, or artificial colors
• Prebiotics or probiotics found in soda may benefit gut health
• Sodas with adaptogenic ingredients like functional mushrooms and herbs may also be of added benefit
• Enjoy any soda alternative alongside a balanced meal or snack that offers fiber, protein, healthy fats, fruits, and/or veggies