The world of healthy beverages has expanded to include prebiotic sodas like Olipop and Poppi, which are marketed as better alternatives to traditional sugary drinks. As gut health gains increasing attention, these sodas have emerged, aiming to disrupt the conventional soda market with their lower sugar content and functional ingredients. This article delves into the ingredients of Olipop and Poppi, exploring their potential benefits, particularly in relation to weight loss, and offering a balanced perspective on their role in a healthy diet.
What are Prebiotic Sodas?
Prebiotic sodas like Olipop and Poppi contain prebiotics, which are types of dietary fiber that serve as food for the beneficial bacteria (probiotics) in the gut. These fibers are found in plant-based foods and drinks and are not digested by the human body.
Consuming a diet rich in prebiotics, naturally found in many fruits, vegetables, legumes, and whole grains, has been linked to various health benefits, such as improved cardiovascular risk factors, better weight management and satiety, reduced inflammation, enhanced immune function, and improved absorption of certain nutrients.
Olipop: A Detailed Look
Olipop is marketed as a soda alternative that contains "wholesome, hardworking ingredients instead of spoonfuls of sugar." It comes in a variety of classic soda flavors, like vintage cola, root beer, and ginger ale, alongside unique flavors such as watermelon lime. Each can of Olipop includes "Olismart," their in-house proprietary blend of functional ingredients, along with carbonated water, apple juice concentrate, natural flavorings, Himalayan pink salt, and stevia.
Key Ingredients in Olipop:
- Prebiotics:
- Cassava root fiber: A root that contains dextrin, another type of prebiotic fiber and a source of resistant starch.
- Chicory root inulin: A type of fiber.
- Jerusalem artichoke inulin: A type of fiber.
- Kudzu root extract: Another prebiotic fiber source touted as beneficial for treating alcohol dependence, lowering blood sugar, and treating liver damage.
- Botanicals:
- Calendula flower extract: Has anti-inflammatory, antioxidant compounds and has been used in herbal medicine since the 13th century for digestive issues and wound healing.
- Marshmallow root extract: Believed to support digestive health.
- Alpinia Galanga root extract: Believed to support digestive health.
- Nopal cactus extract: Thought to have potential benefits related to cholesterol and diabetes.
- Sweeteners:
- Cassava root syrup: A sugar-based sweetener.
- Apple juice concentrate: Used in small amounts, around 2 tsp per can.
- Stevia leaf extract: A natural non-caloric sweetener.
- Flavorings:
- Lime juice: Used to enhance the flavor.
- Natural flavors (cola, vanilla flavor, caramel): Add the unique flavor to each soda.
- Cinnamon extract: Added to enhance the flavor.
- Other ingredients:
- Himalayan pink salt: A source of added sodium used to enhance the flavor.
- Caffeine: Extracted from green tea and added to mimic the caffeine you would find in traditional cola.
Nutritional Information of Olipop:
The only macronutrient in Olipop is carbohydrates. Each can contains 16 g of total carbohydrates, including 9 g of fiber from the OLISMART fiber blend and 2 g of sugar from cassava root syrup and apple juice, to a lesser extent. The vintage cola flavor contains 25 mg of salt from Himalayan pink salt.
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Poppi: A Detailed Look
Poppi is promoted as a healthy alternative to traditional soda and is available in 15 flavors, some mimicking classic soda flavors such as cream soda, classic cola, and root beer, and unique flavors such as strawberry lemon. Poppi is a brand known for its delicious prebiotic soda which costs around $2.69 per can. Packed with natural ingredients like apple cider vinegar and fresh fruit juices, Poppi aims to improve gut health while satisfying your taste buds.
Key Ingredients in Poppi:
- Prebiotics:
- Cassava root fiber: A source of resistant starch. This is the primary prebiotic in Poppi.
- Agave inulin: Present in only small amounts.
- Sweeteners:
- Cane sugar: A sugar based sweetener made of sucrose.
- Stevia leaf extract: A natural non-caloric sweetener.
- Flavorings:
- Apple cider vinegar (ACV): Primarily added as a flavoring agent, but it may appeal to wellness-minded individuals.
- Apple and orange juice: Added in a small amount, approximately 1 tablespoon per can, to sweeten the soda.
- Natural flavors: Added to give each soda its unique flavor.
- Citric acid: Used as a flavor enhancer.
- Color:
- Beta carotene: Used as a natural color.
Nutritional Information of Poppi:
The only macronutrient in Poppi is carbohydrates. Poppi contains 9 g of total carbohydrates per can, including 3 g of fiber, primarily from cassava root fiber. Each can also contains 5 g of sugar from cane sugar, and to a lesser extent, apple juice and orange juice.
Olipop vs. Poppi: A Comparison
Both Olipop and Poppi offer a lower-sugar alternative to traditional soda, with relatively simple ingredient lists primarily featuring functional ingredients like prebiotics and botanicals, along with flavor enhancers.
Here's a breakdown of the key differences:
- Fiber Content: Olipop has a generous 9 grams of fiber per can, while Poppi contains 2-3 grams of fiber.
- Prebiotic Sources: While both beverages feature cassava fiber as their primary prebiotic source, Olipop also contains larger amounts of inulin. As a result, Olipop provides significantly more prebiotics per can than Poppi.
- Unique Ingredients: Poppi contains apple cider vinegar, which is not found in Olipop.
- Sweeteners: Poppi uses cane sugar, while Olipop relies on cassava root syrup and apple juice concentrate.
- Botanicals: Olipop contains additional botanicals that may offer further digestive health benefits, but evidence supporting the efficacy of these ingredients is limited.
- Taste: Poppi tends to have a tangier, soda-like taste balanced with the sweetness of fruit juices. Surprisingly, you can’t taste the apple cider vinegar at all. Olipop offers a nostalgic soda experience but with unique twists from botanicals and spices.
The Role of Ingredients in Weight Loss
Several ingredients in Olipop and Poppi have potential benefits for weight loss:
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- Fiber: Both Olipop and Poppi contain fiber, which can promote satiety and regular bowel movements. Fiber increases the weight and size of your stool and softens it, making it easier to pass.
- Apple Cider Vinegar (ACV): Poppi contains apple cider vinegar, which has been said to help with blood sugar, weight loss, and gut health.
- Lower Sugar Content: One of the biggest differences between Olipop and Poppi and regular soda is the sugar content. A 12-oz can of Coke has a whopping 39 grams of sugar, while a can of one of these prebiotics only has roughly 2-5 grams per 12-oz can.
Considerations and Potential Downsides
While Olipop and Poppi may offer some benefits, it's important to consider the following:
- Individual Tolerance: For individuals with IBS, sensitive digestion, or those who consume low amounts of fiber to begin with, adding fiber to the diet, especially in a form that can be consumed quickly, such as a beverage, can cause digestive symptoms like gas, bloating, and cramping. These symptoms may be further aggravated by the fact that these beverages are carbonated, which alone can cause the same symptoms for some individuals.
- Limited Evidence: While some of the botanicals in Olipop are believed to support digestive health, scientific evidence supporting these claims is limited.
- Cost: Poppi and Olipop costs around $2.69 and $2.49 per can, respectively.
- Not a Replacement for Whole Foods: Neither Olipop nor Poppi soda is meant to replace healthy whole food fiber sources such as vegetables, fruits, and grains.
Are Olipop and Poppi Healthy?
The main benefit of these beverages is that they provide a lower-sugar alternative to traditional soda. The ingredient lists are also relatively simple, primarily featuring functional ingredients like prebiotics and botanicals, along with flavor enhancers.
As with most food choices, moderation is key. They’re lower in sugar than most traditional sodas and have fewer “fake” ingredients than the usual diet sodas. Are you welcome to drink them in moderation if you like them?
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