Healthy Drinks

by Karen Collins, M.S. R.D., C.D.N for The American Institute for Cancer Research

Many of these new beverages are simply water or tea with added flavorings like fruit essence, lemongrass, or ginger. They are promoted on the premise that most Americans don't drink enough water, and that people will drink more of flavored drinks than plain water. Studies suggest that this may often be true. If a flavored water or tea helps you drink more, it could be a great choice.

Before selecting any of these drinks, consider whether you want them to add or limit your calorie intake. If you're trying to control your weight, an extra 250 to 375 calories may be counter-productive. On the other hand, people who don't need to lose weight might benefit from extra calories shortly before, during, or after high-energy exercise.

Some drinks are fortified with vitamins or minerals. For example, juices with added calcium may help people who don't or can't consume dairy products and would benefit from this fortification. On the other hand, B vitamins don't need to be added to a drink since most of us consume adequate amounts. Added vitamins or minerals can help make up for what is lacking in some people's diets, but for those who meet recommended amounts through diet or supplements, significant additions to drinks may be useless or even harmful.

Many drinks contain herbals - like echinacea, guarana, ginkgo biloba, or kava - that supposedly help energize, calm, or promote well-being in other ways. But the effectiveness of many of these herbs is either questionable or still under study. For example, echinacea is currently thought to help the immune system fight some illnesses in the short term, but continued long-term use is believed to actually depress the immune system.

In some cases, herbal ingredients that seem likely to have possible health benefits are added in amounts too small to have any real effect. Drinks containing St. John's Wort usually provide 250 milligrams (mg) per 20-ounce bottle, but studies show that 900 to 1,500 mg a day are needed to create mood-enhancing effects. The low levels found in most drinks might reduce the chance of consuming too much of this herb, but it also means consumers are paying extra for something they aren't getting in any significant amount.

People assume that any new drink on the market must be safe. But some added ingredients, if present in significant amounts, may pose health dangers for certain people. Warnings have recently been issued about kava as a possible cause of liver damage. Kava should be avoided by anyone who drinks alcohol daily or takes medicines that could affect the liver. St. John's Wort and ginkgo biloba can interact with medications. Guarana and some kinds of ginseng can raise blood pressure.

Don't be misled by new marketing ploys. Before buying a pricey "health" beverage, check what and how much added ingredients it contains, and how it relates to your needs.