“What you don’t know can’t hurt you” does not apply to your drinks! What you don’t know about the ingredients in your daily drinks actually can be harmful.
Many people try their best to make healthy drink choices. But, with a lack of good, clear information, that can be easier said than done.
Packaging and ads can be enticing and convincing…but most of the beverage options at your grocery store, coffee shop, and favorite restaurant have ingredients you probably want to think twice about.
Artificial Sweeteners
Beware of artificial sweeteners in ingredient lists when you’re choosing a drink. They don’t register as sugar content in nutritional facts because they’re not technically sugar. But this doesn’t mean they’re good for you…far from it, actually!
Saccharin
When you see a little pink packet of Sweet‘n Low at the coffee stand, that’s saccharin. It’s a non-sugar artificial sweetener and is an ingredient in some drinks that are labeled ‘light’ or ‘sugar-free.’
Research shows it has negative effects on kidney and liver function, and that it corresponds with higher rates of obesity.(1) Let’s be honest…this in’t something that makes for a healthy drink!
Aspartame
Aspartame is a hugely popular artificial sweetener. It’s low calorie (or no calorie in small amounts) and is super sweet. If you’ve ever torn open a packet of Equal to add to coffee, that’s aspartame.
Since it’s low calorie, it’s marketed to consumers as a healthy alternative to traditional sugar. Sadly, that’s hugely misleading.
Studies have found that aspartame can pose real risks to women’s reproductive health. It has been shown to increase the risk of infertility and have a negative impact on hormonal health.(2)
When you see sugar-free or no added sugar drinks, aspartame is often the ingredient that makes them sweet.
Along with many other drinks, it’s used as the sweetener in:
Coke Zero
Diet Coke
Sprite Zero
Fanta Zero
Sucralose
This artificial sweetener is used in no added sugar drinks to keep them low in calories and high in sweetness. You’d recognize it most easily as Splenda.
Research shows that it can have a negative impact on insulin and glucose responses…even in healthy, young adults.(3)
Sucralose is an ingredient in:
Gatorade’s Propel Water
Low-calorie Kool-Aid,
Sparkling Ice drinks
Some Diet Coke and Diet Pepsi
Processed and Refined Sugar
If you’re looking for drinks with no added sugar, read those ingredient lists carefully! And, check for more than just ‘sugar’...
Sugar in sweet drinks can go by lots of names.
These are a handful to watch for:
Fructose
Sucrose
Glucose
Galactose
Dextrose
Mannose
Table Sugar
White table sugar is a super processed and refined product. Even though it comes from a plant, by the time it reaches consumers, it has no nutritional value left.
When you’re thinking about healthy drink options, you might consider kombucha because of its gut health benefits. It’s important to remember that sugar is a primary ingredient in kombucha, which is a major drawback.
High Fructose Corn Syrup
One of the most common refined sugars used in drinks is high fructose corn syrup. Research has shown that consuming it on a regular basis can lead to some serious health consequences.(4)
They can include:
Insulin resistance
Diabetes
Obesity
Liver disorders
Natural Sugars
Beverages with these natural sugars don’t quite get you to the ‘no added sugar drinks’ category, but…they’re a major improvement from artificial sweeteners and highly processed sugar.
The natural sugars that come from raw honey and pure maple syrup are much less refined and can even offer some health benefits.
Since ancient times, honey has been a nutritional product and part of traditional medicine. It is antimicrobial and anti-inflammatory. Plus, research has shown it may be useful in preventing and treating some conditions that affect the heart, lungs, gut, and nervous system.(5)
Pure maple syrup has dozens of beneficial plant compounds, called polyphenols. One of them, known as Quebecol, has been shown to reduce inflammation in the body.(6)
Healthy Alternatives
Fruit
Fruits (and some veggies + dairy products) contain sugar naturally. These sugars eventually break down in your body and are metabolized in the same way as refined sugars.
But, because they can have a whole host of benefits – like fiber, vitamins, nutrients, and antioxidants – they’re not just better for your health, they’re important for your health.
Fruit is the best way to get a healthy drink with the sweetness you crave…but without the negative health impact of added sugar.
No Added Sugar Drinks
These are some fruity, healthy drink options to consider when you’re keeping health in mind:
Sparkling water with fresh fruit
Unsweetened tea – fruity or herbal
Fruit + veg smoothies
Cold-pressed fruit juice
Good Wolf Probiotic Refreshers
Here at Good Wolf, your health and wellness are our priority. We combine stellar taste + gut health support + the highest quality ingredients to make a delicious drink with two billion live probiotics per can.
Our batch-fermented Probiotic Refreshers have no added sugar and no artificial sweeteners…ever!
Their slight sweetness comes from the organic Pacific Northwest apple juice that we use as part of our drink’s base.
We add fresh + clean + real ingredients to create irresistible flavors including Ginger Yuzu and Marionberry. Mildly carbonated, our Refreshers are similar to kombucha…but smoother and without all that added sugar!
Feed your Inner Good Wolf!
References:
- National Library of Medicine: Long-Term Saccharin Consumption
- National Library of Medicine: Aspartame Consumption
- National Library of Medicine: Chronic Sucralose Consumption
- National Library of Medicine: The Negative and Detrimental Effects of High Fructose
- National Library of Medicine: Honey and Health: a review of recent clinical research
-
University of Rhode Island: Maple Health Benefits
Author: Molly Brumfield