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CNET
5 hours ago
- Health
- CNET
Does a 'Healthy' Soda Actually Exist? Experts Weigh In on the Trendy Beverages
The healthy soda trend doesn't appear to be going away anytime soon. Last week, Pepsi announced that it will launch its very own soda packed with prebiotics in fall 2025. In March, the company also purchased the prebiotic soda brand Poppi for $1.95 billion. If such a major player in the regular soda market is jumping on the healthy soda bandwagon, the healthy beverage movement doesn't seem to be simply succeeding -- it's also growing. However, with all these healthy sodas that promise low sugar, low calories, prebiotics and more, one question remains: Are these sodas as healthy as they claim to be? To find out, we asked experts. What is prebiotic soda? Poppi Prebiotic drinks are having a hot moment. Coming alongside fast-growing brands like Poppi and Olipop, Coca-Cola launched a new prebiotic soda called Simply Pop. With five flavors based on natural ingredients, it might look like a healthy alternative to soda like Coke or Pepsi. Other brands have also rushed to enter this growing market. Those include: Wildwonder Culture Pop Turveda Mighty Pop SunSip (from the kombucha brand Health-Ade). David Clarke, a board-certified internist, gastroenterologist and president of the Association for Treatment of Neuroplastic Symptoms, explains, "Emerging 'functional' sodas attempt to redefine the category. Prebiotic varieties like Poppi and Olipop incorporate ingredients such as agave inulin and chicory root fiber, which theoretically stimulate beneficial gut bacteria. These beverages often contain fewer calories -- 25 to 50 per can -- and reduced sugar content -- 4 to 7 grams -- compared to traditional sodas." However, he adds, "Nevertheless, their health benefits remain uncertain." This was underscored by a recent lawsuit brought against Poppi. In Cobbs v. Vngr Beverage LLC (US District Court for the Northern District of California, 2024), a consumer brought a class action suit against the brand. The filing says that Poppi "only contains two grams of prebiotic fiber, an amount too low to cause meaningful gut health benefits for the consumer from just one can." As Clarke explains, "Its two grams of prebiotic fiber per can fall short of the five-gram threshold required for measurable gut health improvements." Plus, these prebiotic soda options can come with drawbacks. Some contain apple cider vinegar, for example, which can be bad for your teeth due to its acidity. (While ACV can have some health benefits -- as is evidenced by the number of drinks that include it -- it's best to brush your teeth after consuming it.) Are Poppi sodas and similar brands actually healthy?Prebiotic drinks are being propped up as a healthy alternative to soda. But are they? We asked some experts if this is really a healthy soda option. Let's review some of their responses here: Anastasiia Kaliga , nutritionist and biologist at the app Luvly, answered, "It depends on what we mean by 'healthy.' Compared to traditional sodas, which are loaded with sugar and artificial ingredients, prebiotic sodas seem like a better option." , nutritionist and biologist at the app Luvly, answered, "It depends on what we mean by 'healthy.' Compared to traditional sodas, which are loaded with sugar and artificial ingredients, prebiotic sodas seem like a better option." Dr. Raphael Cuomo , a professor and biomedical scientist at the University of California San Diego School of Medicine and a clinical cancer epidemiologist, weighed in. He says, "From the perspective of preventing life-threatening diseases like cancer and heart disease, the key consideration is reducing intake of sugar. Some newer sodas are formulated with lower sugar and added fiber and so are a better option than traditional sodas. However, they should not be considered a health food." , a professor and biomedical scientist at the University of California San Diego School of Medicine and a clinical cancer epidemiologist, weighed in. He says, "From the perspective of preventing life-threatening diseases like cancer and heart disease, the key consideration is reducing intake of sugar. Some newer sodas are formulated with lower sugar and added fiber and so are a better option than traditional sodas. However, they should not be considered a health food." Brian Bethke, founder of Bear Maple Farms, says, "We need more research. The benefits of eating whole-food sources of prebiotics are well-known, but there is a lack of peer-reviewed studies on prebiotic sodas. Plus, some sweeteners like stevia and erythritol may impact the microbiome in ways we don't fully understand. Bottom line: It's complicated." The key issue is that what's marketed as a gut-healthy soda might not deliver the benefits you'd expect. The health benefits of prebiotics are well-documented (Health Effects and Sources of Prebiotic Dietary Fiber, 2018; Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications, 2019). However, many of these prebiotic soda options contain only trace amounts of these fiber-based nutrients. They really can't measure up to the benefits you get from whole-food sources of prebiotics. As Cuomo explains, "Prebiotic sodas may contribute small amounts of fiber, but they are not a primary source of meaningful prebiotic intake. A diet rich in vegetables, legumes and whole grains provides significantly greater benefits for gut health, which is linked to decreased risk of heart disease and several cancers." Dr. Amy Eloheim, a board-certified functional health practitioner, licensed holistic health practitioner and master herbalist, sums it up nicely: "A prebiotic soda can be a convenient way to support gut health, but it shouldn't be your only source of prebiotics." What experts have to say about healthy soda alternatives When you're looking for a healthy alternative to soda, you can keep an eye out for certain things. Amy Lee, medical nutritionist and founder of Nucific, suggests, "Read the ingredients word by word and look for buzzwords that reflect sugar. There are over 70 names for sugar that can be found in processed foods. Also, look for preservatives used to keep soda fresh and retain color to give it the desired look and a certain flavor. I personally am not a fan of artificial sweeteners but noticed a lot of that being added to replace processed sugars." Cuomo recommends avoiding artificial sweeteners altogether, along with "phosphoric acid, caramel coloring and preservatives, which may contribute to inflammation or metabolic disruption." He adds, "Consumers should prioritize low sugar content, ideally under 5 grams per serving, and check for actual fiber content." Coca-Cola launched a new prebiotic soda, Simply Pop. Coca-Cola Company Clarke adds more specificity to what you should look for if you want your healthy soda to support gut health. "Check for specific fiber types (e.g., inulin, galactooligosaccharides [GOS]) and amounts. Brands advertising gut benefits should disclose fiber content prominently, ideally exceeding 4 to 5 grams per serving." Let's distill that down into a checklist you can use as you shop for a healthy alternative to soda: Less than 5 grams of sugar Four or more grams of fiber, ideally with the specific types of fiber listed No artificial sweeteners No artificial coloring No preservatives No phosphoric acid "Prebiotic sodas can be a fun and refreshing way to support gut health, but let's keep it in perspective -- they're not a replacement for a high-fiber diet or a panacea for digestion," Kaliga says. "Enjoy them as an occasional addition to your routine, but don't rely on them as your primary strategy for improving digestion." How to make healthy soda at homeThat prebiotic soda you were thinking about picking up might not work wonders for your gut health. If you're still searching for a better option, you can whip one up on your own. We tapped the experts to come up with some ingredients you can mix together to make a good alternative at home. Soda water Lee suggests starting with a base of soda water, to which you can add natural flavors. Since water is one of the nutrients the body critically needs, this helps your hydration levels. Clarke also points out that using unflavored sparkling water helps you avoid excess sodium and additives. Prebiotic fibers If you're looking to make a gut-healthy soda, add prebiotic fibers. Eloheim suggests chicory or acacia fiber. Cuomo also recommends chicory root and says inulin works. Clark says resistant potato starch can also mimic commercial prebiotics. If you don't have any of those specific kinds of fiber on hand, Kaliga says you can use a bit of blended fiber-rich fruit like kiwi or banana. Add enough to bring your homemade healthy soda to a meaningful amount of prebiotics. Aim for 5 grams or more. Natural sweeteners Plenty of natural sugar alternatives can sweeten your soda without harming your health. "Opt for 1 to 2 teaspoons of raw honey or maple syrup, which provide antioxidants and trace minerals without spiking glycemic levels," Clarke suggests. Citrus juice Some fresh citrus juice, like lemon or lime juice, can flavor your healthy soda and deliver benefits. Cuomo says these introduce some antioxidants, which protect your cells. Herbs and spices Eloheim suggests adding herbs and spices like cinnamon or mint "to enhance flavor and digestion." This can make your health soda taste more interesting without adding any excess sugar. Kombucha If you want to get some probiotic benefits with your prebiotic, Eloheim recommends adding a splash of kombucha to your drink. This introduces more "good" bacteria to support your gut health. Roots Several of our experts recommended adding ginger or turmeric. Cuomo says these ingredients will not only flavor your healthy soda but also deliver anti-inflammatory effects. A sample healthy soda recipe Clarke provided us with a sample recipe you can use to make a healthy alternative to soda at home. He says to combine: 8 ounces sparkling water 1 tablespoon lemon juice 1 teaspoon grated ginger 1 teaspoon honey A pinch of sea salt He recommends a final step for added health benefits: "Ferment for 12 to 24 hours to cultivate probiotics." The bottom line FrancescoHealthy soda brands' claims might be overhyped, especially when it comes to gut health. While prebiotic drinks can introduce some of these nutrients, they can't compete with whole foods. You might still want to enjoy prebiotic soda as a little treat -- and a healthier alternative to traditional soda. To find the best one, make sure you read the label carefully. You want to see a lot of fiber and only a little bit of sugar. But remember, as Clarke says, "Consumers should view these products as occasional supplements rather than substitutes for fiber-rich diets."
Yahoo
2 days ago
- Health
- Yahoo
More than 80% of Americans drink caffeine. These people tried to quit.
Giving up caffeine isn't easy. Brigette Muller wasn't a big fan of caffeine for most of her life. Just a few sips just made her jittery and never seemed to have any upsides. But, during the COVID-19 pandemic, Muller started drinking Olipop's 'healthy soda,' she tells Yahoo. She especially loved the Vintage Cola flavor with prebiotics. 'I became addicted to Olipop, and I loved it, and I was like, 'I feel so good and energized!'' On a whim, Muller checked the ingredients and found a surprising explanation for her love of the soda: 50 milligrams of caffeine. 'I accidentally started drinking caffeine," she says. By then, Muller was drinking about three cans a day. Though consuming up to 400 milligrams of caffeine a day is considered safe, and Muller still thinks of Olipop as 'healthy' soda, she figured 150 milligrams of caffeine was probably more than she should be drinking. So she tried to cut back. But giving up Olipop just 'got me deeper into coffee,' she says. Iced lattes and teas took the soda's place in her routine. Then, one day this year, Muller got what she calls 'an intuitive hit,' which told her 'caffeine is keeping you in fight-or-flight,' she says. After going down to one kombucha (typically around 15 milligrams of caffeine per 8-ounce serving) a day, Muller got off caffeine entirely and says she realized 'how it truly feels to be calm.' Still, after three weeks of zero caffeine, she's back to allowing herself an occasional Olipop or other soda — never more than one a day. She insists that 'this time is different' and that she won't slip back into her old caffeine habits. It's hard to give up caffeine — though many people try. According to a June 2025 Yahoo/YouGov poll of nearly 1,600 U.S. adults, 81% of Americans drink caffeine. And of that large majority, 30% have tried to give it up. But when we asked readers if they had ever given up caffeine successfully, only 6% of regular caffeine drinkers said, "yes." So, just what happens when you do, and why do we keep coming back for more? Here's what we learned from people who've tried to quit caffeine and experts who know all too well how the buzzy ingredient works. Dunkin' or otherwise, much of America runs on caffeine Only 19% of people we surveyed said they don't drink caffeine. And among the 81% who do, many aren't having just one morning cup of joe. While 32% said they have caffeine once daily, nearly as many (29%) reported reaching for a caffeinated beverage several times a day. Grocery stores and gas stations are stocked with countless caffeinated options, but coffee is still king. Nearly half (48%) of survey respondents who consume caffeine said that coffee is their primary source, compared to 20% who are mainly soda drinkers. Tea generally has a lower concentration of caffeine than coffee and is the go-to for just 7% of caffeine drinkers, according to our survey. A few people cite energy drinks as their main caffeine source, with 4% consuming beverages like Monster, Red Bull and Celsius. Some of these drinks are promoted as better-for-you beverages because they contain zero sugar or are free from artificial flavors and high-fructose corn syrup. That convinced 32-year-old Adorian Deck to give Celsius a try. The content creator thought it was 'healthier the way it was marketed,' he tells Yahoo. 'It tastes great and gets at my craving for soda because it's basically just a sugar-free soda, but it's ultimately the same trap I fell into with Diet Coke.' In reality, energy drinks are often high in caffeine. Celsius drinks, in particular, contain between 200 and 300 milligrams of caffeine per can. While one energy drink is unlikely to cause severe health consequences, more than 30 deaths in the U.S. have been linked to various energy drinks, including Red Bull, Monster and the alcoholic energy beverage Four Loko. Is caffeine good or bad for you? Like many things, caffeine is fine in moderation. Some research even suggests that people who drink some caffeine, especially from coffee, tend to be in better health than those who either don't consume it or drink a lot of it. Coffee's antioxidants may also offer protective effects against conditions including heart disease, diabetes and cancer. But, because it's a stimulant, caffeine can also cause 'the body to go into a stress response,' raising the heart rate and blood pressure and leading to jitteriness and the feeling of an energy crash once its effects wear off, Lina Begdache, a Binghamton University nutritional neuroscientist, tells Yahoo. Some people are especially sensitive to those effects, while others hardly notice them, she adds. Jordan Tarver, an American writer living in Spain, found out firsthand that he's someone who's very sensitive to caffeine. His wife gave up caffeine while addressing some health issues, but she never was particularly affected by it, Tarver says. 'That was so interesting to me, because I have one sip of coffee and I'm like, buzzing,' he tells Yahoo. Tarver first realized that his two to three cups of coffee a day might be the reason he felt jittery and anxious. 'On a day when I had nothing to do, drinking coffee made me feel like I had a thousand things on my plate,' he says. He cut back and tried to substitute in matcha. But 'the jitteriness and anxiousness were still blocking my creative channel and keeping me from the calm space you need to be in to make art,' he says. Tarver finally went cold turkey in September 2024 and hasn't looked back. 'I love to just not be dependent on things,' he says. But, Tarver admits, 'I miss that routine, and I'm still a coffee lover — we just don't have the greatest relationship.' What makes caffeine so hard to quit? After developing a dependence on energy drinks, as well as coffee and soda, Deck finally gave up caffeine cold turkey during the COVID-19 pandemic. It took him nearly a month to stop having withdrawal symptoms like headaches and fatigue. But, ultimately, he loved getting off caffeine and discovered that he had more consistent energy throughout the day (though, since becoming a new dad last year, he does allow himself an occasional morning cup of coffee). He eventually took to TikTok to make a video about his experience, not to try to evangelize against coffee, soda or energy drinks, but because 'a lot of people don't know what caffeine really is, how it affects your body and that it's a normalized drug,' he says. While these beverages aren't classified as drugs by the U.S. government, biologically speaking, they very much are, explains Begdache. 'Caffeine is a brain stimulant, meaning it makes the brain more focused and energized,' she says. But it also has 'addictive properties and dependency properties.' These addictive substances activate the brain's reward systems, so you feel extra good when you have them and bad when those substances are taken away. Withdrawals happen when you become dependent on a substance, meaning you won't feel like you're functioning normally if you don't have it. How addicted and dependent you become on caffeine depends on your pattern of use (one cup of coffee vs. three or four with sodas or energy drinks in between, for example) and your genetics, says Begdache. But, in general, people who regularly consume caffeine can become dependent on it in a matter of weeks. The good news is that 'you can be on caffeine for years and reverse the addiction within a very short period,' says Begdache. The worst of caffeine withdrawals — marked by headaches, irritability, fatigue and trouble focusing — are usually over within about nine days. The benefits of quitting caffeine — and how to do it successfully Allie Williams, a 33-year-old pediatric occupational therapist, knows a thing or two about quitting. She quit drinking alcohol at the end of 2024. She'd never been a heavy drinker, but her social drinking started catching up with her in her 30s, so Williams decided "it wasn't a good look for me,' she tells Yahoo. 'When you quit an addictive habit, you have to face everything underneath it.' Williams had reached for alcohol to provide a sense of excitement in her life. Caffeine, she realized, was another thing she was reaching for 'so I didn't have to ride a low' in her mood or energy, she explains. Her experience quitting alcohol helped Williams get through her caffeine withdrawals, and vice versa. 'They were hard in different ways. Caffeine was harder in that I drank it and depended on it every day,' while giving up alcohol changed her social life more, she says. Williams started by switching from multiple iced coffees a day to matcha for six months before giving up caffeine altogether in January. She also knew the change might impact her energy and mood, so she came prepared: 'I had to go through a hermit mode where I didn't do anything,' says Williams, who allowed herself to just eat and sleep more and work out less during that time. If caffeine makes you jittery or you're using it to muscle your way through tiredness, Begdache says it might be time to assess your intake. She says that tapering off like Williams did is the best way to quit without experiencing withdrawal intense enough to derail your efforts. Her other advice: 'It sounds counterintuitive, but if you're quitting caffeine, be more active, because your brain feels the fatigue when you stop drinking caffeine,' says Begdache. 'Exercise helps your brain feel more energized by increasing blood flow.' Once Williams kicked her caffeine habit, she was amazed at how much better she felt. 'I feel so much more balanced. I'm not so up and down, reaching for something to make me feel OK,' she says. Quitting caffeine, she says, 'can totally change your life.' She's sleeping better, her skin has improved and she has plenty of energy, spread evenly throughout her day. 'As a kid, I had so much energy, and I was excited about everything,' she says. 'As I got older, I thought I had to have alcohol and go out to feel excited or have coffee to be energetic, but I still had the energy — it was just covered up by other things,' Williams says. Solve the daily Crossword
Yahoo
2 days ago
- Health
- Yahoo
More than 80% of Americans drink caffeine. These people tried to quit.
Giving up caffeine isn't easy. Brigette Muller wasn't a big fan of caffeine for most of her life. Just a few sips just made her jittery and never seemed to have any upsides. But, during the COVID-19 pandemic, Muller started drinking Olipop's 'healthy soda,' she tells Yahoo. She especially loved the Vintage Cola flavor with prebiotics. 'I became addicted to Olipop, and I loved it, and I was like, 'I feel so good and energized!'' On a whim, Muller checked the ingredients and found a surprising explanation for her love of the soda: 50 milligrams of caffeine. 'I accidentally started drinking caffeine," she says. By then, Muller was drinking about three cans a day. Though consuming up to 400 milligrams of caffeine a day is considered safe, and Muller still thinks of Olipop as 'healthy' soda, she figured 150 milligrams of caffeine was probably more than she should be drinking. So she tried to cut back. But giving up Olipop just 'got me deeper into coffee,' she says. Iced lattes and teas took the soda's place in her routine. Then, one day this year, Muller got what she calls 'an intuitive hit,' which told her 'caffeine is keeping you in fight-or-flight,' she says. After going down to one kombucha (typically around 15 milligrams of caffeine per 8-ounce serving) a day, Muller got off caffeine entirely and says she realized 'how it truly feels to be calm.' Still, after three weeks of zero caffeine, she's back to allowing herself an occasional Olipop or other soda — never more than one a day. She insists that 'this time is different' and that she won't slip back into her old caffeine habits. It's hard to give up caffeine — though many people try. According to a June 2025 Yahoo/YouGov poll of nearly 1,600 U.S. adults, 81% of Americans drink caffeine. And of that large majority, 30% have tried to give it up. But when we asked readers if they had ever given up caffeine successfully, only 6% of regular caffeine drinkers said, "yes." So, just what happens when you do, and why do we keep coming back for more? Here's what we learned from people who've tried to quit caffeine and experts who know all too well how the buzzy ingredient works. Dunkin' or otherwise, much of America runs on caffeine Only 19% of people we surveyed said they don't drink caffeine. And among the 81% who do, many aren't having just one morning cup of joe. While 32% said they have caffeine once daily, nearly as many (29%) reported reaching for a caffeinated beverage several times a day. Grocery stores and gas stations are stocked with countless caffeinated options, but coffee is still king. Nearly half (48%) of survey respondents who consume caffeine said that coffee is their primary source, compared to 20% who are mainly soda drinkers. Tea generally has a lower concentration of caffeine than coffee and is the go-to for just 7% of caffeine drinkers, according to our survey. A few people cite energy drinks as their main caffeine source, with 4% consuming beverages like Monster, Red Bull and Celsius. Some of these drinks are promoted as better-for-you beverages because they contain zero sugar or are free from artificial flavors and high-fructose corn syrup. That convinced 32-year-old Adorian Deck to give Celsius a try. The content creator thought it was 'healthier the way it was marketed,' he tells Yahoo. 'It tastes great and gets at my craving for soda because it's basically just a sugar-free soda, but it's ultimately the same trap I fell into with Diet Coke.' In reality, energy drinks are often high in caffeine. Celsius drinks, in particular, contain between 200 and 300 milligrams of caffeine per can. While one energy drink is unlikely to cause severe health consequences, more than 30 deaths in the U.S. have been linked to various energy drinks, including Red Bull, Monster and the alcoholic energy beverage Four Loko. Is caffeine good or bad for you? Like many things, caffeine is fine in moderation. Some research even suggests that people who drink some caffeine, especially from coffee, tend to be in better health than those who either don't consume it or drink a lot of it. Coffee's antioxidants may also offer protective effects against conditions including heart disease, diabetes and cancer. But, because it's a stimulant, caffeine can also cause 'the body to go into a stress response,' raising the heart rate and blood pressure and leading to jitteriness and the feeling of an energy crash once its effects wear off, Lina Begdache, a Binghamton University nutritional neuroscientist, tells Yahoo. Some people are especially sensitive to those effects, while others hardly notice them, she adds. Jordan Tarver, an American writer living in Spain, found out firsthand that he's someone who's very sensitive to caffeine. His wife gave up caffeine while addressing some health issues, but she never was particularly affected by it, Tarver says. 'That was so interesting to me, because I have one sip of coffee and I'm like, buzzing,' he tells Yahoo. Tarver first realized that his two to three cups of coffee a day might be the reason he felt jittery and anxious. 'On a day when I had nothing to do, drinking coffee made me feel like I had a thousand things on my plate,' he says. He cut back and tried to substitute in matcha. But 'the jitteriness and anxiousness were still blocking my creative channel and keeping me from the calm space you need to be in to make art,' he says. Tarver finally went cold turkey in September 2024 and hasn't looked back. 'I love to just not be dependent on things,' he says. But, Tarver admits, 'I miss that routine, and I'm still a coffee lover — we just don't have the greatest relationship.' What makes caffeine so hard to quit? After developing a dependence on energy drinks, as well as coffee and soda, Deck finally gave up caffeine cold turkey during the COVID-19 pandemic. It took him nearly a month to stop having withdrawal symptoms like headaches and fatigue. But, ultimately, he loved getting off caffeine and discovered that he had more consistent energy throughout the day (though, since becoming a new dad last year, he does allow himself an occasional morning cup of coffee). He eventually took to TikTok to make a video about his experience, not to try to evangelize against coffee, soda or energy drinks, but because 'a lot of people don't know what caffeine really is, how it affects your body and that it's a normalized drug,' he says. While these beverages aren't classified as drugs by the U.S. government, biologically speaking, they very much are, explains Begdache. 'Caffeine is a brain stimulant, meaning it makes the brain more focused and energized,' she says. But it also has 'addictive properties and dependency properties.' These addictive substances activate the brain's reward systems, so you feel extra good when you have them and bad when those substances are taken away. Withdrawals happen when you become dependent on a substance, meaning you won't feel like you're functioning normally if you don't have it. How addicted and dependent you become on caffeine depends on your pattern of use (one cup of coffee vs. three or four with sodas or energy drinks in between, for example) and your genetics, says Begdache. But, in general, people who regularly consume caffeine can become dependent on it in a matter of weeks. The good news is that 'you can be on caffeine for years and reverse the addiction within a very short period,' says Begdache. The worst of caffeine withdrawals — marked by headaches, irritability, fatigue and trouble focusing — are usually over within about nine days. The benefits of quitting caffeine — and how to do it successfully Allie Williams, a 33-year-old pediatric occupational therapist, knows a thing or two about quitting. She quit drinking alcohol at the end of 2024. She'd never been a heavy drinker, but her social drinking started catching up with her in her 30s, so Williams decided "it wasn't a good look for me,' she tells Yahoo. 'When you quit an addictive habit, you have to face everything underneath it.' Williams had reached for alcohol to provide a sense of excitement in her life. Caffeine, she realized, was another thing she was reaching for 'so I didn't have to ride a low' in her mood or energy, she explains. Her experience quitting alcohol helped Williams get through her caffeine withdrawals, and vice versa. 'They were hard in different ways. Caffeine was harder in that I drank it and depended on it every day,' while giving up alcohol changed her social life more, she says. Williams started by switching from multiple iced coffees a day to matcha for six months before giving up caffeine altogether in January. She also knew the change might impact her energy and mood, so she came prepared: 'I had to go through a hermit mode where I didn't do anything,' says Williams, who allowed herself to just eat and sleep more and work out less during that time. If caffeine makes you jittery or you're using it to muscle your way through tiredness, Begdache says it might be time to assess your intake. She says that tapering off like Williams did is the best way to quit without experiencing withdrawal intense enough to derail your efforts. Her other advice: 'It sounds counterintuitive, but if you're quitting caffeine, be more active, because your brain feels the fatigue when you stop drinking caffeine,' says Begdache. 'Exercise helps your brain feel more energized by increasing blood flow.' Once Williams kicked her caffeine habit, she was amazed at how much better she felt. 'I feel so much more balanced. I'm not so up and down, reaching for something to make me feel OK,' she says. Quitting caffeine, she says, 'can totally change your life.' She's sleeping better, her skin has improved and she has plenty of energy, spread evenly throughout her day. 'As a kid, I had so much energy, and I was excited about everything,' she says. 'As I got older, I thought I had to have alcohol and go out to feel excited or have coffee to be energetic, but I still had the energy — it was just covered up by other things,' Williams says. Solve the daily Crossword
Yahoo
5 days ago
- Business
- Yahoo
This week in 5 numbers: The last time the federal minimum wage was raised
This story was originally published on HR Dive. To receive daily news and insights, subscribe to our free daily HR Dive newsletter. One company is pushing workers to take five consecutive paid days off this summer in an effort to recharge the workforce, while another is suing an IT help desk provider for the cost of a cyberattack. Here's a closer look at those numbers and some of the others making headlines in the HR world. By the numbers 5 The number of consecutive days off Olipop leadership is asking employees to take between June and September as part of the soda marker's summer PTO initiative. $7.25 The hourly amount of the federal minimum wage, which has remained unchanged for 16 years, as of this week. 18 The number of conservative states that sought to dismiss their pending lawsuit against the U.S. Equal Employment Opportunity Commission after a Texas district court judge's decision to vacate portions of the agency's harassment guidance. 19% The percentage of workers surveyed who said they have disguised their mental health days as physical illness days, according to a recent report on sick time. $380 million The amount that a 2023 cyberattack that affected Clorox's production capability cost, the company said in a lawsuit against Cognizant, which managed its IT help desk. Recommended Reading This week in 5 numbers: EEOC secures $1.4M anti-American bias settlement Sign in to access your portfolio
CNET
5 days ago
- Health
- CNET
Pepsi Is Launching Its Own Prebiotic Soda, but Does a 'Healthy' Soda Really Exist? 6 Experts Answer
Pepsi is jumping on the prebiotic soda train, announcing that it will launch its own cola packed with prebiotics in the fall. This comes after PepsiCo bought prebiotic soda brand Poppi for $1.95 billion back in March. According to CBS News, Pepsi's own functional soda will have 5 grams of cane sugar, 3 grams of prebiotic fiber, 30 calories per serving and no artificial sweeteners. It will be available in the flavors cola and cherry vanilla. Along with the homemade healthy Coke trend and people's increasing avoidance of artificial sweeteners like aspartame, this is yet another sign that the healthy beverage movement isn't stopping anytime soon. However, the question remains: Are these "healthy sodas" that promise prebiotic fiber, low sugar and more actually healthy? This is what experts have to say. What is in prebiotic soda? Poppi Prebiotic drinks are having a hot moment. Coming alongside fast-growing brands like Poppi and Olipop, Coca-Cola launched a new prebiotic soda called Simply Pop. With five flavors based on natural ingredients, it might look like a healthy alternative to soda like Coke or Pepsi. Other brands have also rushed to enter this growing market. Those include: Wildwonder Culture Pop Turveda Mighty Pop SunSip (from the kombucha brand Health-Ade). David Clarke, a board-certified internist, gastroenterologist and president of the Association for Treatment of Neuroplastic Symptoms, explains, "Emerging 'functional' sodas attempt to redefine the category. Prebiotic varieties like Poppi and Olipop incorporate ingredients such as agave inulin and chicory root fiber, which theoretically stimulate beneficial gut bacteria. These beverages often contain fewer calories -- 25 to 50 per can -- and reduced sugar content -- 4 to 7 grams -- compared to traditional sodas." However, he adds, "Nevertheless, their health benefits remain uncertain." This was underscored by a recent lawsuit brought against Poppi. In Cobbs v. Vngr Beverage LLC (US District Court for the Northern District of California, 2024), a consumer brought a class action suit against the brand. The filing says that Poppi "only contains two grams of prebiotic fiber, an amount too low to cause meaningful gut health benefits for the consumer from just one can." As Clarke explains, "Its two grams of prebiotic fiber per can fall short of the five-gram threshold required for measurable gut health improvements." Plus, these prebiotic soda options can come with drawbacks. Some contain apple cider vinegar, for example, which can be bad for your teeth due to its acidity. (While ACV can have some health benefits -- as is evidenced by the number of drinks that include it -- it's best to brush your teeth after consuming it.) Are Poppi sodas and similar brands actually healthy?Prebiotic drinks are being propped up as a healthy alternative to soda. But are they? We asked some experts if this is really a healthy soda option. Let's review some of their responses here: Anastasiia Kaliga , nutritionist and biologist at the app Luvly, answered, "It depends on what we mean by 'healthy.' Compared to traditional sodas, which are loaded with sugar and artificial ingredients, prebiotic sodas seem like a better option." , nutritionist and biologist at the app Luvly, answered, "It depends on what we mean by 'healthy.' Compared to traditional sodas, which are loaded with sugar and artificial ingredients, prebiotic sodas seem like a better option." Dr. Raphael Cuomo , a professor and biomedical scientist at the University of California San Diego School of Medicine and a clinical cancer epidemiologist, weighed in. He says, "From the perspective of preventing life-threatening diseases like cancer and heart disease, the key consideration is reducing intake of sugar. Some newer sodas are formulated with lower sugar and added fiber and so are a better option than traditional sodas. However, they should not be considered a health food." , a professor and biomedical scientist at the University of California San Diego School of Medicine and a clinical cancer epidemiologist, weighed in. He says, "From the perspective of preventing life-threatening diseases like cancer and heart disease, the key consideration is reducing intake of sugar. Some newer sodas are formulated with lower sugar and added fiber and so are a better option than traditional sodas. However, they should not be considered a health food." Brian Bethke, founder of Bear Maple Farms, says, "We need more research. The benefits of eating whole-food sources of prebiotics are well-known, but there is a lack of peer-reviewed studies on prebiotic sodas. Plus, some sweeteners like stevia and erythritol may impact the microbiome in ways we don't fully understand. Bottom line: It's complicated." The key issue is that what's marketed as a gut-healthy soda might not deliver the benefits you'd expect. The health benefits of prebiotics are well-documented (Health Effects and Sources of Prebiotic Dietary Fiber, 2018; Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications, 2019). However, many of these prebiotic soda options contain only trace amounts of these fiber-based nutrients. They really can't measure up to the benefits you get from whole-food sources of prebiotics. As Cuomo explains, "Prebiotic sodas may contribute small amounts of fiber, but they are not a primary source of meaningful prebiotic intake. A diet rich in vegetables, legumes and whole grains provides significantly greater benefits for gut health, which is linked to decreased risk of heart disease and several cancers." Dr. Amy Eloheim, a board-certified functional health practitioner, licensed holistic health practitioner and master herbalist, sums it up nicely: "A prebiotic soda can be a convenient way to support gut health, but it shouldn't be your only source of prebiotics." What experts have to say about finding healthy soda alternatives When you're looking for a healthy alternative to soda, you can keep an eye out for certain things. Amy Lee, medical nutritionist and founder of Nucific, suggests, "Read the ingredients word by word and look for buzzwords that reflect sugar. There are over 70 names for sugar that can be found in processed foods. Also, look for preservatives used to keep soda fresh and retain color to give it the desired look and a certain flavor. I personally am not a fan of artificial sweeteners but noticed a lot of that being added to replace processed sugars." Cuomo recommends avoiding artificial sweeteners altogether, along with "phosphoric acid, caramel coloring and preservatives, which may contribute to inflammation or metabolic disruption." He adds, "Consumers should prioritize low sugar content, ideally under 5 grams per serving, and check for actual fiber content." Coca-Cola launched a new prebiotic soda, Simply Pop. Coca-Cola Company Clarke adds more specificity to what you should look for if you want your healthy soda to support gut health. "Check for specific fiber types (e.g., inulin, galactooligosaccharides [GOS]) and amounts. Brands advertising gut benefits should disclose fiber content prominently, ideally exceeding 4 to 5 grams per serving." Let's distill that down into a checklist you can use as you shop for a healthy alternative to soda: Less than 5 grams of sugar Four or more grams of fiber, ideally with the specific types of fiber listed No artificial sweeteners No artificial coloring No preservatives No phosphoric acid "Prebiotic sodas can be a fun and refreshing way to support gut health, but let's keep it in perspective -- they're not a replacement for a high-fiber diet or a panacea for digestion," Kaliga says. "Enjoy them as an occasional addition to your routine, but don't rely on them as your primary strategy for improving digestion." How to make a healthy soda at homeThat prebiotic soda you were thinking about picking up might not work wonders for your gut health. If you're still searching for a better option, you can whip one up on your own. We tapped the experts to come up with some ingredients you can mix together to make a good alternative at home. Soda water Lee suggests starting with a base of soda water, to which you can add natural flavors. Since water is one of the nutrients the body critically needs, this helps your hydration levels. Clarke also points out that using unflavored sparkling water helps you avoid excess sodium and additives. Prebiotic fibers If you're looking to make a gut-healthy soda, add prebiotic fibers. Eloheim suggests chicory or acacia fiber. Cuomo also recommends chicory root and says inulin works. Clark says resistant potato starch can also mimic commercial prebiotics. If you don't have any of those specific kinds of fiber on hand, Kaliga says you can use a bit of blended fiber-rich fruit like kiwi or banana. Add enough to bring your homemade healthy soda to a meaningful amount of prebiotics. Aim for 5 grams or more. Natural sweeteners Plenty of natural sugar alternatives can sweeten your soda without harming your health. "Opt for 1 to 2 teaspoons of raw honey or maple syrup, which provide antioxidants and trace minerals without spiking glycemic levels," Clarke suggests. Citrus juice Some fresh citrus juice, like lemon or lime juice, can flavor your healthy soda and deliver benefits. Cuomo says these introduce some antioxidants, which protect your cells. Herbs and spices Eloheim suggests adding herbs and spices like cinnamon or mint "to enhance flavor and digestion." This can make your health soda taste more interesting without adding any excess sugar. Kombucha If you want to get some probiotic benefits with your prebiotic, Eloheim recommends adding a splash of kombucha to your drink. This introduces more "good" bacteria to support your gut health. Roots Several of our experts recommended adding ginger or turmeric. Cuomo says these ingredients will not only flavor your healthy soda but also deliver anti-inflammatory effects. A sample healthy soda recipe Clarke provided us with a sample recipe you can use to make a healthy alternative to soda at home. He says to combine: 8 ounces sparkling water 1 tablespoon lemon juice 1 teaspoon grated ginger 1 teaspoon honey A pinch of sea salt He recommends a final step for added health benefits: "Ferment for 12 to 24 hours to cultivate probiotics." The bottom line FrancescoHealthy soda brands' claims might be overhyped, especially when it comes to gut health. While prebiotic drinks can introduce some of these nutrients, they can't compete with whole foods. You might still want to enjoy prebiotic soda as a little treat -- and a healthier alternative to traditional soda. To find the best one, make sure you read the label carefully. You want to see a lot of fiber and only a little bit of sugar. But remember, as Clarke says, "Consumers should view these products as occasional supplements rather than substitutes for fiber-rich diets."
