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healthy carbonated drinks

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If you’re trying to lose weight or decrease your sugar intake, drinking too many high-calorie carbonated drinks like soda can really derail your efforts. Swapping your regular sugary sodas for healthier carbonated drinks can be a game-changer for your wellness journey.

Research studies consistently point to added sugar in beverages as one of the main culprits that increase inflammation and obesity risk. So, if you’re trying to improve your health, cutting back on sugar and calories in your drinks is one of the most effective ways to do so.

As a Registered Dietitian, I’ve seen so many clients lose weight simply by swapping to healthy carbonated drinks. These drinks may be very minimal in calories or completely calorie-free. But if you’re a soda lover, you may be skeptical of other healthier carbonated drinks that claim to mimic soda’s properties.

Keep reading to learn about the top 5 best healthy carbonated drinks for staying refreshed and on track with your weight loss goals.

1. La Croix

healthy carbonated drinks la croix

    Image credit: Matt Botsford via Unsplash

    If you’re looking for a refreshing, calorie-free way to hydrate, La Croix is one of the most recommended among dietitians. La Croix is a sparkling water beverage that is completely calorie and sugar-free. It also contains no artificial ingredients and is gluten-free and vegetarian-friendly.

    And since it’s a sparkling beverage and not a seltzer or electrolyte powder, it is also sodium-free. La Croix comes in over 20 flavors such as Mojito, Beach Plum, and Limoncello. I personally tried their Mojito flavor in a mocktail, and it was absolutely delicious!

    Enjoy La Croix at any time for a guilt-free alternative when you’re craving a fizzy drink. 

    2. Olipop

    healthy carbonated drinks olipop

    Image credit: Madelyn Cox via Unsplash

    If you’re craving something more similar to a soda, Olipop is one of the best healthy carbonated drinks and soda alternatives. Many of my clients have switched to Olipop when they need a late afternoon pick-me-up and don’t even miss having soda. 

    Depending on the flavor, one can of Olipop is only 35-45 calories and 2-5 grams of added sugar. This is compared to about 150 calories and 30-50 grams of added sugar for a can of regular soda. 

    This is a huge difference that can significantly impact your total daily calorie intake, especially if you’re a regular soda connoisseur. 

    Olipop also contains 9 grams of prebiotic fiber, beneficial fibers that can support gut health by feeding the healthy bacteria in your gut. They are free of artificial flavors and colors and come in 17 different flavors, such as Classic Root Beer, Watermelon Lime, and my favorite, Strawberry Vanilla.

    3. Poppi

    healthy carbonated drinks poppi

      Image credit: Walmart.com

      Poppi, like Olipop, is another popular sparkling prebiotic soda among health-conscious folks. It comes in 13 unique flavors, such as Wildberry, Watermelon, and Root Beer.

      Depending on the flavor, one can of Poppi contains 25 calories, between 2-5 grams of added sugar, and no artificial sweeteners or colors. Similar to Olipop, it contains prebiotic fiber, but significantly less—2 grams per can versus 9 grams in Olipop. 

      However, if you have a sensitive stomach or are not used to taking in a lot of fiber, it’s recommended to drink Olipop slowly. For example, you can start with ½ of a can at first to build up your tolerance. This can help reduce the risk of bloating after drinking prebiotic drinks in general. 

      I’ve personally not tried Poppi yet, but several of my clients rave about it.

      4. Hint Sparkling Water

      healthy carbonated drinks hint sparkling water

        Image credit: Hint

        If you’re looking for a milder flavor, Hint Sparkling Water is one of my favorites. I first discovered this brand when working at a local coffee shop in my old neighborhood. After I perused the nutrition facts, I decided to buy it when I saw that the only ingredients were purified water and natural flavors.

        While Hint Sparkling Water only comes in four flavors, they are all delicious, such as Cherry, Peach, and Blackberry. All flavors are completely calorie—and sugar-free and contain no artificial sweeteners or preservatives. They are also vegan-friendly, gluten-free, and kosher-certified.

        If you’re craving light, fizzy action with flavor, I suggest trying this one.

        5. Spindrift Sparkling Water

        healthy carbonated drinks spindrift

          Image credit: Spindrift

          Last but not least, for healthy carbonated drinks, Spindrift Sparkling Water is a great option. At only 4 calories and 0 grams of sugar per can, it is a great way to hydrate during a weight loss journey.

          Spindrift is the first sparkling water made with real fruit, imparting a light, bright, and slightly pulpy essence to your beverage. If you like the taste of real fruit flavors, you’ll love this option. Made solely from carbonated water and natural fruit juice, it provides only 10 calories, 3 grams of carbohydrates, and 2 grams of sugar.

          It also contains no added sugar (the kind in beverages that can be more harmful in excess), artificial sweeteners, or preservatives.

          Spindrift is available in 17 different flavors, including Strawberry Lemonade, Blood Orange Tangerine, and Pineapple, my personal favorite.

          Benefits of Choosing Healthy Carbonated Drinks

          If you’re contemplating adding healthy carbonated drinks to your weekly routine, here are a few reasons why you should consider it:

          • They can keep you full – The fizz can be helpful when you’re trying to stay in a calorie deficit for weight loss or trying to stick to intermittent fasting. During fasting times, you are allowed calorie-free or very low-calorie beverages. The options on this can help provide satisfaction and enhance fullness until it’s time to eat again.
          • Can save calories – Incorporating healthy carbonated drinks can reduce your daily calorie intake by keeping you full between meals and by providing a lower-calorie alternative to traditional soda. Just swapping regular soda for one of the options on our list alone can cut hundreds of calories from your weekly diet without feeling deprived.
          • May satisfy a craving – Maybe you’re craving a little something bubbly or with flavor throughout the day (maybe during the afternoon slump). Opting for a healthier carbonated drink can satisfy that craving without overdoing it on calories or added sugar.
          • May offer additional health benefits – Beyond reducing calories, choosing healthy carbonated drinks may provide you with additional functional nutrients such as probiotics, vitamins, and minerals

          Final Words

          If you’re striving to lose weight or decrease your sugar intake, drinking high-calorie carbonated drinks like soda can derail your best intentions. Research highlights added sugar in beverages as a significant contributor to inflammation and obesity risk. Because of this, reducing sugar and calorie intake through your drink choices is an effective strategy for improving your health.

          As a Registered Dietitian, I’ve seen countless clients successfully lose weight by switching to the healthy carbonated drinks on this list. By incorporating these top 5 healthy carbonated drinks into your routine, you can stay refreshed and on track with your weight loss goals, while enjoying the benefits of hydration, fullness, and reduced calorie intake.

          If you need more support and guidance on your weight loss journey, contact me to schedule a free nutrition strategy call. We’ll discuss your challenges, goals, and determine if my sustainable weight loss program is the right fit for you!