A Registered Dietitian’s Take On "Healthier" Sodas

It’s no secret that regular soda is loaded with added sugar, which is linked to poor health when consumed in excess. On the other hand, the artificial sweeteners used in diet sodas may also lead to weight gain, plus a high intake may increase the risk of heart disease. So, what’s a soda-lover to do? 

Luckily, there are plenty of tasty alternatives to sugary sodas on the market, including several new-ish options that are enhanced with added fibre and/or probiotics. But are these drinks just junk food in disguise? Chatelaine asked me to find out.

Why cut back on sugary soda?

Soda (also referred to as soft drinks or the very Canadian “pop”) are the number-one source of added sugars in our diet. The average 355-mL can of regular soda contains about 10 teaspoons of added sugars, which is much too much.

The body doesn’t require added sugars—unlike, say, the way we require vitamins and minerals. In fact, leading health organizations such as the World Health Organization and Heart & Stroke recommend no more than 12 teaspoons of added sugars a day. So 10 teaspoons is a lot for one soda. 

Consuming more than this amount of sugar increases your risk of heart disease, stroke, type 2 diabetes and some types of cancer. Plus, while standard soda contains lots of sugar, it doesn’t offer any positive or beneficial nutrients, like fibre or vitamins.

What is prebiotic soda?

Beverage companies like Poppi and Rise add prebiotic fibre to their sodas—which come in flavours such as cherry cola, orange and root beer—so you get two or three grams of fibre per 355-mL can. Prebiotics help feed the healthy, beneficial “good” bacteria (a.k.a. probiotics) in the microbiome, which is the collection of microorganisms that live on and in your body, including your gut.  

Where does the fibre in prebiotic sodas come from?

The fibre in Poppi comes from agave inulin, which may be a red flag for Canadians who suffer from irritable bowel syndrome (IBS)—about 18 percent of us—as it’s not well-digested and may cause cramps, gas and bloating.

Rise uses tapioca fibre, which appears to be better tolerated.

What sweeteners are in prebiotic sodas?

Poppi is sweetened with fruit juice and sugar, but contains less than one teaspoon of sugar per can. 

Rise is sweetened with fruit juice and stevia, an artificial sweetener with a better reputation than aspartame or sucralose. Like prebiotics, stevia may be beneficial for the gut microbiome, but more studies are needed to know for sure. Rise contains even less sugar than Poppi; just half a teaspoon per can. It’s also fortified with 30 percent of your day’s requirement of vitamin C.

A registered dietitian’s take on prebiotic sodas

Prebiotic fibre feeds the existing probiotics in the gut microbiome, and it’s tasty to get it from a low-sugar, carbonated soda. Prebiotic sodas are a must-try if you want to cut back on regular soda but still enjoy traditional soda flavours. Of course, you still need to get fibre from vegetables, whole grains and beans in order to hit the recommended 25 to 35 grams of fibre per day.

What is probiotic soda?

Cove Soda and Culture Pop add probiotics to their sodas, which also come in a variety of classic and fruit flavours. This trend is on fire—the global probiotic soda market is worth US $210 million and growing. 

Probiotics are live microorganisms that can provide health benefits if you take the correct dosage of the correct strain—and there are thousands of strains. The trouble is, getting the wrong strains may upset the delicate balance of your gut microbiome.  

How do I know which probiotics are right for me?

There are thousands of probiotic strains and each provides different effects in the body. It can be risky to randomly take probiotic supplements or fortified foods, since the wrong strain can negatively impact your gut microbiome, or not help you treat what you are intending to treat. 

There is no “cure-all” probiotic. Like with medicines, you need to choose the right probiotic to treat your specific symptoms. Studies have shown that specific strains of probiotics can help with IBS, constipation, colitis, high cholesterol and other health conditions. For example, L. plantarum CECT7527/KABP011 helps reduce LDL cholesterol levels, while the similar-sounding but totally different L. plantarum CECT7484/KABP022 helps relieve IBS symptoms. 

The Clinical Guide to Probiotic Products Available in Canada lists specific brands of probiotics that may be helpful in treating different health conditions. To choose the right probiotic for your specific needs, consult the guide and work with your doctor, dietitian or pharmacist. If a probiotic product is not on the list, it probably hasn’t been clinically tested.

What type of probiotic strain is in Culture Pop?

Culture Pop contains carbonated water, a hint of fruit juice (which adds two teaspoons of sugar per 355-mL can) and the probiotic strain Bacillus subtilis. This strain may help lower cholesterol levels, support digestive health and promote regularity at a dose of 1 billion CFU (a.k.a. colony forming units) daily.

Culture Pop says that each can has about 1.8 to two billion CFU. ( If you drink lots of probiotic pop—several cans per day—will you get too much Bacillus subtilis? Perhaps, but this hasn’t really been researched.)

What type of probiotic strain is in Cove Soda?

Cove Soda has one billion Bacillus subtilis CFU per can. The downside is that Cove is sweetened with erythritol, a sugar alcohol that is linked to an increased risk of blood clots, heart attack and stroke. More studies are needed to determine the safety of erythritol, but you may be better off choosing a brand without it. 

A registered dietitian’s take on probiotic sodas 

To reiterate, it’s best to only consume the probiotic strains that you need. The strain of probiotic found in both Cove and Culture Pop may help lower cholesterol and support digestive health, so consider these options if these reasons resonate with you. 

Is diet soda a healthier choice?

Artificially sweetened sodas solve the problem of excess sugar, but unfortunately sugar substitutes such as aspartame and sucralose come with their own set of issues. Studies show that these artificial sweeteners may negatively alter the good bacteria in the gut microbiome (the same ones we are trying to support with prebiotics!) and are linked to increased calorie intake and weight gain. The World Health Organization notes that using a lot of artificial sweeteners increases the risk of type 2 diabetes and heart disease.

Do carbonated drinks damage teeth?

Soda causes tooth decay and erodes tooth enamel due to the presence of sugar and acidic ingredients such as phosphoric or citric acids. Carbonation alone isn’t the culprit. Studies show that unsweetened sparkling water does not damage tooth enamel, as long as the beverage doesn’t contain added sugar, acid or citrus juice. 

So, drinks made with natural flavour essences will not harm your teeth. But read ingredient lists carefully. Sugar-free sodas made with citric acid, phosphoric acid, lemon juice, grapefruit juice or orange juice contain more acid, which can damage tooth enamel if consumed in excess. If your favourite soda contains acid, enjoy it occasionally only, and always with a meal instead of on its own

The final word on prebiotic and probiotic sodas

If you love carbonated beverages but want to consume less sugar, choose a naturally sweetened sparkling water or a prebiotic soda such as Poppi or Rise. [Editor’s note: Team Chatelaine can vouch that these Canadian-made sparklers are delicious.] They are low in sugar, come in a variety of pleasing flavours and offer the fizzy bubbles to satisfy any soda lover. These beverages don’t offer any groundbreaking health benefits, but they are definitely better for you than traditional sugar-laden soda. 

Only choose a probiotic soda if the specific probiotic strains are going to support your health. Talk to your healthcare provider before using probiotic sodas if you have a compromised immune system, such as during a critical illness or when undergoing chemotherapy. Probiotic sodas can do more harm than good in these specific cases.