Is Zevia Healthy (From a Nutritionist)?

Zevia drinks are naturally sweetened, sugar-free, allergen-free, gluten-free, non-GMO, vegan, and contain zero calories. The company launched a range of drinks to address the global health problems caused by excess sugar consumption. 

The basic ingredients of Zevia drinks are carbonated water, organic stevia leaf extract, natural flavors, and citric acid. They are marketed as zero-calorie drinks or a zero-calorie soda to replace traditional sodas.

There are variations; for example, the tea range contains black, green, or Earl Gray tea, and some Zevia drinks are also caffeinated. Some flavors contain tartaric acid, quinine, or ginger extract.

According to the company, Zevia drinks are for people “who want to live their best”. The Zevia drinks range includes:

Sodas

• Black Cherry
• Caffeine Free Cola
• Cherry Cola (caffeinated)
• Cola (caffeinated)
• Creamy Root Beer
• Cream Soda
• Dr. Zevia (caffeinated)
• Ginger Ale
• Ginger Root Beer
• Grape
• Grapefruit Citrus
• Lemon Lime Twist
• Mountain Zevia (caffeinated)
• Orange
• Strawberry

Energy drinks

• Raspberry Lime Energy (caffeinated)
• Mango Ginger Energy (caffeinated)
• Grapefruit Energy (caffeinated)
• Kola Energy (caffeinated)
• Pineapple Paradise Energy (caffeinated)
• Strawberry Kiwi Energy (caffeinated)

Tea

• Black Tea Raspberry (contains caffeine)
• Black Tea Peach (contains caffeine)
• Caffeine-Free Hibiscus Tea Passionfruit
• Earl Grey Tea Blood Orange (contains caffeine)
• Green Tea (contains caffeine)
• Black Tea (contains caffeine)
• Caffeine Free Black Tea Lemon
• Black Tea Lemon (contains caffeine)

Mixers

• Ginger Beer Mixer
• Tonic Water Mixer
• Lemon Lime with Bitters Mixer

Kids

• Watermelon
• Cran-Raspberry
• Strawberry Lemonade
• Fruit Punch
• Orange Cream
• Fizzy Apple

The company’s online store also offers variety packs for each range. 

Carbonated water is fizzy water. It contains tiny bubbles that give it an effervescent quality.

Carbonated water may be good for digestion and can help relieve constipation. Studies have also shown that carbonated water can make you feel fuller than regular water, which may benefit weight loss. 

Stevia leaf extract is a natural sweetener up to 400 times sweeter than regular granulated sugar but barely contains calories. According to research, stevia may have some health benefits. It may help reduce cholesterol, and studies show it can help fight some types of cancer. 

However, more recent studies have shown that stevia may not be as healthy as perceived. Research has revealed that stevia can adversely affect the gut microbiome even in low doses.

There is no official definition of natural flavoring, and there’s a conflict in food labeling about what natural flavors are. It means that manufacturers can describe any food as natural flavoring. 

Since Zevia does not specify the nature of the natural flavors in its beverages, it’s difficult to know whether it is healthy. Some “natural flavors” are produced with synthetic products and processes, for example, enzyme-assisted extraction, which uses high heat and solvents.

Citric acid is a weak acid that naturally occurs in citrus fruit. It’s a common ingredient in manufactured beverages because it gives the drink a citrusy flavor.

Although it’s not an unhealthy ingredient, it may be corrosive, and excessive or long-term use can erode the enamel on your teeth and cause dental problems.

The caffeinated Zevia drinks closely follow their regular soda counterparts.

For example, Mountain Zevia has a similar caffeine content as Mountaindew and Zevia Cola and Cherry Cola have similar caffeine content to Coca-Cola or Pepsi. Caffeine has many health benefits, but people are sensitive to it, and children should avoid caffeinated Zevia drinks entirely. 

If you have caffeinated Zevia drinks, do so in moderation. Even though caffeine is natural, it is a stimulant, and too much of it can cause negative effects like anxiety, insomnia, elevated blood pressure, and jitters. 

Zevia tea drinks contain black, green, or Earl Gray tea, all pain tea types that contain polyphenols, caffeine, and flavones – all natural and healthy compounds.

Tea can support vascular and heart health, reduce inflammation, help prevent obesity and neurodegenerative diseases, and may even help prevent cancer. 

Although Zevia is sold as a healthy beverage, research doesn’t back up using sugar-free sodas as a healthy alternative.

The World Health Organization recommends not to use sweeteners like stevia for weight control. Instead, the organization recommends reducing sweetness in diets early on for improved health. 

In an animal study, it was found that stevia increased belly fat, but there’s no concrete proof that it would do the same in humans. Research has also shown that stevia can negatively change the gut microbiome.

Additionally, Zevia comes in aluminum cans which, although recyclable to an extent, add to overall consumer waste. Zevia is expensive compared to water which is free for most people.

For most people, it would be healthier to consume water over Zevia.