In June, I shared my tips on refreshing alternatives to soda, and how to shop smart when it comes to fruit juices. This month, I’m extending that conversation to take a closer look at a set of trendy ‘functional’ beverages: clear protein drinks and prebiotic sodas.

With so many ‘functional’ drinks popping up on shelves, it can be tough to know which ones are actually beneficial and which ones are more marketing than substance. In this month’s blog, we’ll explore what these drinks really offer, when they might make sense in your routine and what to keep in mind before reaching for them.

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Clear Protein Drinks

What do clear protein drinks offer?

Clear protein drinks are a type of protein supplement typically offering 20-30 grams per drink and often made with whey protein isolate or collagen peptides, that undergoes a specialized filtration and purification process. This process removes most of the fats, lactose and other components, leaving a protein solution that is light, refreshing and a juice-like beverage. Unlike traditional creamy protein shakes, which get their thickness from milk solids and fat, clear protein drinks are designed to be easy to sip and digest.

It’s important to note that not all clear protein drinks provide a complete amino acid profile. For example, collagen-based clear proteins lack some essential amino acids so they may not fully replace the benefits of a complete protein powder like whey protein isolate. That said, collagen-based clear protein drinks can still be a convenient way to add extra protein to your diet but work best when paired with other protein sources to ensure you’re meeting all your amino acid needs.

Clear protein drinks are commonly flavored with fruit essences or natural flavorings to create a light, refreshing taste that mimics flavored water or juice. Most are low in added sugars, but the exact amount varies by brand so it’s always a good habit to check the label if you are watching your sugars.

When they might make sense for you

Clear protein drinks can be a convenient option for people who want to increase their protein intake without the heaviness of a traditional shake. They may be particularly useful after workouts, during travel or on days when a lighter protein option is more appealing.

For individuals with intellectual or developmental disabilities, clear protein drinks may be particularly helpful as their juice-like texture and mild flavors can be more tolerable for those with texture sensitivity, helping to fill gaps in protein intake without triggering aversions. While convenient, clear protein drinks shouldn’t fully replace whole-food protein sources.

RDN’s takeaway

Nutritionally, clear protein drinks aren’t really reinventing the wheel, they still just provide protein, much like traditional protein powders. The details can differ depending on the type of protein source and added ingredients such as added sugars or sweeteners. At the end of the day, whether you choose to supplement a clear protein drink or traditional protein powder along with whole food proteins, ultimately it comes down to personal preference, convenience, and what fits best into your routine.

Prebiotic Sodas

While protein has been the “it” nutrient for some time now, the fizzy buzz around prebiotic “sodas” like Poppi and Olipop are bringing fiber more into the spotlight.

Fiber is important for a variety of reasons such as regularity, helps maintain a healthy gut microbiome, stabilize blood sugars and may help reduce levels of LDL (unhealthy) cholesterol. Fiber can be found in an array of foods from fruits, vegetables, whole grains, legumes, nuts and seeds.

What do prebiotic sodas offer?

Prebiotic sodas are fizzy beverages that contain added fibers, most commonly, inulin or other plant-based prebiotics. These fibers aren’t digested by your body but instead serve as food for beneficial gut bacteria.

>>Let’s define probiotics¹ and prebiotics because they have different functions in the gut but together form a symbiotic relationship, meaning they work best as a team!

• Probiotics = “good” live bacteria, commonly found in fermented foods such as yogurt, kefir, kimchi, sauerkraut
• Prebiotics = feed the good bacteria that are already present in your gut, found in fibers like inulin that are present in onions, garlic, bananas, and asparagus

Many prebiotic sodas are lower in sugar and offers a small amount of fiber making them a flavorful and more nutrient dense alternative compared to traditional sodas.

A closer look at Inulin

Inulin is typically used in prebiotic sodas stemming from chicory root, or Jerusalem artichokes. Inulin is a type of soluble fiber, meaning it dissolves in water and is neutral tasting, which is why it works so well in liquid form as you will not be able to feel or taste it. Other types of prebiotics found in these fiber-enriched drinks include cassava root fiber and guar gum.

Benefits of Inulin based on research:

• It is a type of fiber; it helps boost the “good” bacteria while decreasing the “bad” bacteria in your gut.²
• Adds bulk to your stool and may help with frequency of bowel movements.
• Studies have shown that inulin supplements may improve insulin resistance in people with type 2 diabetes and obesity, however high levels of inulin (30grams/day) may lead to inflammation and liver damage³. More research is needed to understand this effect.
• It may prevent overeating. Remember that inulin is a soluble fiber, so when it mixes with water or other fluids in the body, it turns into a gel-like substance. This gel can make your stomach empty slower, so you end up feeling fuller longer.²

What to Keep in Mind

Most prebiotic sodas range from 2-9 grams of fiber per can (always check the label for the most up to date nutrition information). If you are not used to a typical high fiber intake, it’s important to gradually introduce it to avoid GI upset as a sudden increase in fiber can cause discomfort. For example, choosing a prebiotic soda that contains 9g of fiber can be a big jump! If that’s the case for you, choosing a prebiotic drink with 2-4 g of fiber per can may be a good place to start and you can work your way up as you adjust.

RDN’s Takeaway

Ultimately, while prebiotic sodas are not inherently unhealthy, I always encourage people to meet their fiber needs through whole foods first, when possible, since these foods provide not only fiber but also other valuable nutrients our bodies need such as vitamins, minerals, and antioxidants.

For individuals with textural adversities who struggle with the textures of high fiber foods like whole fruits and vegetables, prebiotic sodas can be a convenient way to get some fiber. Keep in mind most prebiotic sodas only have 2 to 9 grams of fiber per can, where the typical need for an adult is between 25 grams (adult women) to 38 grams (adult men) per day. So, they can contribute but it won’t cover fiber needs entirely. It’s important to highlight that they should not be a replacement for fiber from whole foods since those provide additional nutrients, but they can act as a bridge especially on days when meeting fiber needs feel impossible.

Functional beverages like clear protein drinks or prebiotic sodas can be convenient tools to help fill gaps, and for individuals with texture aversions, they may provide an accessible alternative. But they should be thought of as an optional add-on rather than daily requirements.

In the end, the best way to meet your nutritional needs is still through incorporating a variety of foods since they offer the same nutrients, and often with even more overall benefit thanks to vitamins, minerals and antioxidants that functional drinks can’t always replace.

Have you tried one of these functional beverages before? If so, how do you like them? Share any comments/questions below or send them to nutritioncorner@jaynolan.org.

Medical Advice Disclaimer: The information provided on this blog is for informational and educational purposes only. No material provided in this blog, including images and graphics, is intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider before making any dietary changes or starting a new health care regimen.  Do not neglect professional advice because of what you may have read in this blog.

References:

1. ELS, Lisa Catanese. “Prebiotics: Understanding Their Role in Gut Health.” Harvard Health, 15 May 2024, https://www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health

2. “Does Inulin Help Improve Gut Health?” Cleveland Clinic, https://health.clevelandclinic.org/inulin-benefits

3.  Lancaster, Samuel., et al. “Global, Distinctive, and Personal Changes in Molecular and Microbial Profiles by Specific Fibers in Humans.” Cell Host & Microbe, vol. 30, no. 6, Jun. 2022, pp. 848–62. https://doi.org/10.1016/j.chom.2022.03.036