Take a cursory glance at the drinks cabinet in any supermarket or corner shop right now, and you’ll be faced with a temptingly colourful array of options, many of which are marketed as so-called “healthy” beverages – and it’s easy to think that by grabbing one, you’re making a healthier choice than a soda or soft drink.
You know the type: fruit smoothies, functional fizzy drinks and protein-packed shakes, designed to plug a nutritional gap we didn’t even know we needed. According to recent research, the UK functional drinks market is booming and is worth an estimated £2.4bn. It’s clear many of us are falling for the lure of great marketing and aesthetically-pleasing packaging – but are these drinks actually doing us more harm than good?
“While most of the ‘healthy’ drinks market are certainly healthier than their full sugar counterparts such as Coca Cola, it is always important to remember that nothing is better for us than drinking water,” cautions dietician Sophie Medlin. “There’s been a huge increase in products such as gut health drinks, kombucha and flavoured waters, for example, but we need to be careful of drinks that have a ‘health halo’. There are always downsides to them, compared to plain water, which can mislead people into thinking they’re better for us than they actually are.”
Here, we asked experts to weigh in on the drinks they steer clear of, and why.
Gut health drinks
There’s no doubt about it: gut health has seen a spike in popularity, and with (mostly) good reason. Our gut is the cornerstone of overall health and wellbeing, with a wealth of research backing the correlation between gut function and both mental and physical health.
The official take? Proceed with caution.
“There’s been a huge rise in gut health drinks which often contain prebiotics like inulin and sweeteners in place of sugar,” notes Medlin. “For many people, inulin causes bloating and wind, which can be counterintuitive when they’re marketed for gut health. Similarly, with sweeteners, some have been shown to be harmful to gut health, while the research on stevia is still unclear. Some of these drinks also contain apple cider vinegar, which can be really harmful for your dental enamel which many people are trying to get away from when choosing a healthier soda over a full sugar version.”
Fruit juices
If you’re enjoying a daily glass of fruit juice thinking you’re contributing to one of your five a day, then you’re certainly not alone – but you’re not necessarily right, either.
“Fruit juice or juice ‘drinks’ are a big red herring as they can contain added sugars and sweeteners,” explains registered dietician Nichola Ludlam-Raine. “They can’t legally be called just ‘fruit juice’, and consumers often assume they’re equivalent to whole fruit, when nutritionally they are often much closer to sugary soft drinks.
“NHS guidance also recommends limiting fruit juice and shop-bought smoothies combined to around 150ml per day. I recommend plumping for 100 per cent fruit juice over juice drinks.”
Detox teas
As tempting as it might be to think a cup of warming, calming herbal tea will cleanse and detoxify your system, we’re sorry to say, it’s a clever marketing con.
“The word ‘detox’ is a marketing term, not a physiological one,” notes dietician Priya Tew. “Your liver and kidneys do this for free. Many ‘teatox’ products also contain senna leaf, a natural but potent laxative. Using these for more than a few days can lead to electrolyte depletion and laxative effects.”
Flavoured waters
Not one for plain tap water? We hear you, but be wary about what you’re replacing it with.
“The flavoured water type drinks that don’t contain sweeteners can have some benefit for someone who is trying to break a habit of having a can of something that is all artificial flavourings and sweeteners (like Diet Coke, for example),” advises Medlin. “These are better than many of the alternatives but still not better than good old tap water.”
Smoothies
Similar to fruit juices, smoothies can also fall into the health ‘halo’ category, warns Ludlam-Raine. “While homemade versions containing kefir or yoghurt, oats, nuts and vegetables can indeed form part of a balanced diet, portion size matters,” she tells The i Paper. “Shop-bought smoothies are often very large and may contain multiple portions of blended fruit, fruit juice concentrates or added sugars. Ultra-blending also breaks down the fruit structure, meaning sugars are absorbed more quickly than from whole fruit, leading to glucose spikes and crashes.”
Electrolyte drinks
“Most people really do not need to be taking electrolytes,” notes Tew. “They can contain additives and sodium that you just don’t need, and while they aren’t harmful in themselves, they are unnecessary and expensive.”
Protein shakes
Alongside gut health, there’s been much focus on protein in the last few years.
The bottom line? “Protein shakes can be a useful addition to a diet where meeting protein needs is a challenge,” Medlin shares. “That said, we do need to exercise caution, as they are ultra-processed. Those with artificial colours, flavours and sweeteners are best avoided. Try blending a plain, unflavoured protein powder with fresh fruit for flavour instead.”
Coffee drinks
Partial to a post-gym coffee? Go ahead – but hold the canned and iced versions.
“Pre-mixed coffee drinks and flavoured iced coffees are another example of a product that can vary wildly from a nutritional point of view,” shares Ludlam-Raine. “Many contain significant amounts of added sugar, syrups and saturated fat, especially larger café-style bottled drinks topped with cream or flavourings. Some can contain as much sugar as a fizzy drink or dessert, despite being marketed as protein-rich or energy-boosting.”
Bottled teas
It’s tempting to grab a can or bottle when we’re on the run, but you’re better off filling a flask before you leave the house. “Real green tea starts degrading the moment it’s brewed,” cautions Tew, “so you are getting a very low dose of actual catechins (the good antioxidants) and a very high dose of sugar in a bottled variety.
“Most commercial iced teas are essentially tea-flavoured juice,” she continues. “Even the lemon versions use citric acid and flavourings rather than actual lemon itself.”
Sports drinks
Unless you’re running a marathon or taking part in another extreme ultra-sport, energy drinks are a no-go.
“Energy drinks and sports drinks are also commonly perceived as healthy or performance-enhancing, but most people doing everyday exercise simply don’t need them,” says Ludlam-Raine. “Many are high in sugar and caffeine, and regular consumption may negatively affect dental health, sleep and overall sugar intake.”
The takeaway? Conscious consumption is the key. “Ultimately, context and quantity matter,” agrees Ludlam-Raine. “A small smoothie or occasional pre-made latte isn’t harmful in itself, but problems arise when these drinks are consumed daily in large portions and replace water or whole foods. In most cases, the healthiest everyday drinks remain water, milk, tea and coffee without lots of added sugars.”