Are “Healthy” Sodas Worth Buying? - An In - Depth Analysis

Author: Chris Shugart

Introduction: The Concept of “Health Theater”

The term “security theater” refers to security measures that create a false sense of safety for the public without actually enhancing real - world security. Similarly, it's time to introduce the concept of “health theater.” Health theater pertains to products that give the illusion of health benefits through misleading labels or superficial ingredients, yet fail to deliver tangible physiological improvements. Examples include organic junk food, detox teas that are essentially laxatives, sugary breakfast cereals labeled “heart - healthy” due to a minuscule amount of fiber, and products with a trace of an effective ingredient to make health claims on the label. The latest trend in this realm is “functional” sodas, often touting gut - health benefits. But do they truly work, or are they another instance of health theater targeting less - informed consumers?

What Constitutes a “Functional” Soda?

Poppi, a well - known prebiotic soda, was recently acquired by Pepsi for two billion dollars and even featured in Superbowl commercials. Coca - Cola responded with its own product, Simply Pop. Another brand, Olipop, is valued at $1.85 billion. These functional sodas, despite having different formulas, share common selling points. They are marketed as functional, typically with less added sugar or natural sweeteners. Some are organic, and one contains apple cider vinegar. Commonly, they all contain prebiotic fiber, usually in the form of inulin. Inulin, a naturally - occurring soluble fiber found in chicory root, artichoke, and agave, is indigestible by human enzymes. It reaches the colon intact, where gut bacteria ferment it into short - chain fatty acids like butyrate, which support overall gut health. Inulin also promotes beneficial bacteria such as Bifidobacteria, aids digestion, and may improve metabolic markers like blood sugar and cholesterol.

Key Questions Regarding Functional Sodas

1. Adequacy of Inulin Content

To achieve various health benefits, the effective dose of inulin generally ranges from 3 - 20 grams per day, with 10 grams being an optimal amount:

• 3 - 5 grams/day: This is often a starting dose to assess tolerability and mild prebiotic effects. A study in Nutrients found that 3 grams of inulin daily increased Bifidobacteria in healthy adults, although the effects were less pronounced compared to higher doses.

• 5 - 10 grams/day: This is the most studied range for noticeable gut - health benefits. A meta - analysis in the British Journal of Nutrition showed that 5 - 8 grams daily of inulin - type fructans significantly boosted Bifidobacteria and improved stool frequency in healthy adults. A study in Gut Microbes demonstrated improved gut barrier function and reduced inflammation markers in adults with mild digestive issues using 10 grams daily.

• 10 - 20 grams/day: This range is used for more significant effects, especially in therapeutic settings. A study in The American Journal of Clinical Nutrition tested 12 grams of inulin daily in overweight adults and found enhanced satiety, better glucose regulation, and microbiome shifts. Doses up to 20 grams have been explored for constipation relief, with one trial showing 15 - 20 grams daily improved bowel movements in elderly patients, though some experienced bloating.

Let's consider 10 grams as a healthy dose. Now, let's examine the inulin content per can of these functional sodas:

• Poppi contains 2 grams of prebiotic fiber from organic agave inulin.

• Olipop has 9 grams of prebiotic fiber from a blend of inulin sources.

• Simply Pop contains 6 grams of prebiotic fiber, seemingly from corn fiber, which contains small amounts of fructans, including inulin - like compounds.

2. Cost - Effectiveness

Factoring in individual and bulk purchases, the average cost per can of these functional sodas is approximately between $1.75 and $3.00. For example, Poppi, with only 2 grams of inulin per can, would require five cans daily to reach a therapeutic dose. At around $2.50 per can, this would cost over $12 daily for prebiotic fiber. Olipop, with 9 grams per can, is a relatively better buy. Given the questionable fiber source (corn) of Simply Pop, it doesn't seem like a prudent choice. In contrast, bulk inulin powder can be purchased. Looking at several organic and non - organic brands, the cost per 10 - gram serving is roughly between 30 and 71 cents. It can be easily mixed into water, protein shakes, or added to foods like oatmeal. Thus, if one is after the actual benefits of prebiotic fiber, these sodas may not be cost - effective. However, if one simply enjoys the flavor, that's acceptable, but significant health benefits should not be expected without a substantial monthly expense.

3. Impact of Other Ingredients

Sugar can indirectly promote harmful bacteria by reducing microbial diversity. Functional sodas contain 2 to 8 grams of sugar from added cane sugar, fruit juice, or a combination. In comparison, the average non - functional soda (e.g., Coke, Mountain Dew) contains 39 to 46 grams of sugar. So, the sugar amount in these alternative sodas likely isn't sufficient to nullify the prebiotic effects. Nevertheless, Poppi is currently involved in a class - action lawsuit, which alleges that there isn't enough inulin in the product to support its health claims and that the added sugar might counteract the benefits.

Verdict on Functional Sodas

• Functional sodas are generally healthier than full - sugar soft drinks.

• Some of them do not contain enough prebiotic fiber to obtain its benefits.

• They are significantly more expensive compared to purchasing inulin powder.

• Although they contain sugar, the amount is relatively small.

Beyond Inulin: Beta Glucan

Inulin is a traditional prebiotic. A more advanced and versatile prebiotic is beta glucan, a water - soluble fiber derived from Euglena Gracilis algae. In addition to gut - health benefits, beta glucan:

• Combats sugar cravings.

• Prevents the overgrowth of bad gut bacteria that lower testosterone.

• Boosts overall disease immunity.

• Promotes fat loss.

Biotest incorporates this form of algal beta glucan in its Beta Glucan Immune - Boosting Fiber (available for purchase on Amazon) formula.