Is Zevia Bad For You? The Side Effects of This Zero-Calorie Drink

No, Zevia is not bad for you. In fact, it’s a better alternative to regular soda as it contains zero calories and zero sugar. Also, Zevia uses natural sweeteners instead of artificial ones. However, it also has some drawbacks and side effects. Some of the side effects include dental issues due to acidity and digestive discomfort. Therefore, Zevia can be used occasionally without any worry.

Zevia has become a popular choice for people who are looking to cut down on sugar and calorie intake. But is Zevia truly a healthy option? To get an answer, let’s examine the facts about Zevia and its effects on your health.

Ingredients in Zevia

The following ingredients are generally found in Zevia products:

1. Carbonated water
2. Stevia leaf extract
3. Natural flavors
4. Citric acid
5. Erythritol
6. Fruit and vegetable juice (for color)
7. Tartaric acid
8. Monk fruit extract

Zevia does not contain artificial colors, preservatives, or phosphoric acid, which are often found in traditional sodas.

Nutritional Profile of Zevia Drink

Here’s a quick look at Zevia’s nutritional content:

Nutrient	Amount per 12 oz can
Calories	0
Total Fat	0g
Sodium	0-50mg (varies by flavor)
Total Carbohydrate	0g
Sugars	0g
Protein	0g

Potential Benefits of Zevia

• Zero calories
• Sugar-free
• Contains only natural sweeteners
• No artificial ingredients
• Caffeine-free options of Zevia are available for those avoiding caffeine.
• Vegan-friendly
• Gluten-free
• Non-GMO
• No phosphoric acid
• Potential blood sugar management
• Keto-friendly
• No caramel coloring

Possible Drawbacks of Zevia

• Digestive discomfort due to the sugar alcohols used in the drink
• Headaches may caused by stevia leaf extract
• Allergic reactions because of stevia
• Stevia might interact with certain medications for diabetes and blood pressure
• Laxative effect due to sugar alcohols like erythritol
• Increased sugar cravings
• Caffeine-related effects like jitters, anxiety, or sleep disturbances
• Blood sugar fluctuations
• Migraines
• Dizziness (very rare)

Research on Stevia and Health

A 2019 review published in the journal “Nutrients” found that stevia might have benefits beyond its role as a sweetener. The researchers noted potential anti-inflammatory, antioxidant, and anti-diabetic properties of stevia.

However, the same review highlighted the need for more human studies to confirm these effects.

Another study from 2020 in the “International Journal of Molecular Sciences” suggested that stevia might help control blood sugar levels. But again, more research is needed to fully understand its effects.

Comparison with Other Sodas

When compared to regular sodas, Zevia offers several advantages:

1. No added sugars
2. Zero calories
3. No artificial colors
4. No phosphoric acid

However, diet sodas with artificial sweeteners also offer zero calories and no sugar. The main difference is Zevia’s use of stevia as a natural sweetener.

Zevia and Weight Management

Some people choose Zevia as part of a weight management plan. While it can help reduce calorie intake from beverages, it’s important to remember that weight loss involves many factors, including overall diet and physical activity.

A 2019 study in the “British Medical Journal” found that replacing sugar-sweetened beverages with artificially sweetened ones was associated with a lower risk of obesity. However, this study didn’t specifically look at stevia-sweetened drinks like Zevia.

Zevia and Blood Sugar

For people with diabetes or those watching their blood sugar, Zevia might be a better choice than regular soda. A 2020 study in the “European Journal of Nutrition” found that stevia didn’t raise blood glucose levels, unlike sugar.

However, everyone’s body responds differently to sweeteners. It’s always best to monitor your own blood sugar response and consult with a healthcare provider.

Environmental Considerations

Zevia claims to be more environmentally friendly than traditional sodas. Their cans are made from recycled aluminum and don’t use BPA linings. However, like all packaged beverages, Zevia still has an environmental impact through production and transportation.

Zevia vs Coke

Feature	Zevia	Coca-Cola (Regular)
Calories	0	140 (per 12 fl oz)
Sugar	0g	39g (per 12 fl oz)
Sweetener	Stevia leaf extract, erythritol	High fructose corn syrup
Caffeine	0-45mg (varies by flavor)	34mg (per 12 fl oz)
Carbonation	Yes	Yes
Artificial colors	None	Caramel color
Preservatives	None	Phosphoric acid
Flavors	Multiple natural flavors	Cola
Gluten-free	Yes	Yes
Vegan	Yes	Yes
GMO status	Non-GMO certified	Contains GMO ingredients
pH level	Around 5	Around 2.5 (more acidic)
Sodium	0-50mg (varies by flavor)	45mg (per 12 fl oz)
Main appeal	Zero-calorie, natural	Traditional taste, brand recognition

Who Should Avoid Zevia?

While Zevia is generally considered safe for most people, some groups might want to be cautious:

1. People with stevia allergies
2. Those with sensitive digestive systems
3. Individuals with phenylketonuria (PKU), due to the phenylalanine content in some flavors

It’s always a good idea to talk to a healthcare provider about any dietary changes, especially if you have health concerns.

The Bottom Line

Zevia offers a zero-calorie, sugar-free alternative to traditional sodas. It may be a better choice for those looking to reduce their sugar and calorie intake. However, it’s not without potential drawbacks.

As with any food or drink, moderation is key. Water remains the healthiest beverage choice for most people. If you enjoy Zevia, it can be part of a balanced diet, but it shouldn’t replace more nutritious drinks like water or unsweetened tea.

Remember, overall dietary patterns matter more than any single food or drink. A balanced diet rich in whole foods, combined with regular physical activity, is the foundation of good health.

Frequently Asked Questions