How to Choose a Truly Healthy Drink (Without Falling for the Hype)

The wellness drink market is full of clever marketing—but not every “health” drink is actually good for you. Many are loaded with hidden sugars, artificial ingredients, and preservatives. So how do you separate the real deal from the imposters?

Here’s a no-nonsense guide to choosing healthy functional drinks that actually support your wellbeing.

1. Read the Ingredient List (Not Just the Label!)

Forget the flashy claims on the front of the bottle—the real story is in the ingredients. Most functional beverages are sold on hype, so it’s critical to read what’s actually inside.

What to look for:

• Short, simple ingredient lists – The fewer, the better.
  
  

• Recognisable ingredients – Real fruits, herbs, and botanicals.
  
  

• No artificial preservatives or stabilisers – Natural preservation like citrus extracts is best.
  
  

What to avoid:

• Gums & Fillers – Like carrageenan and xanthan gum, which may disrupt gut health.
  
  

• Sodium benzoate & potassium sorbate – Preservatives that can impact digestion.
  
  

Example: A mango-flavoured drink should contain real mango extract, not just “mango flavour.”

2. Check the Sugar Content (It’s Hiding Everywhere)

Many so-called healthy functional drinks contain as much sugar as soft drinks. Brands get sneaky by using alternative names like:

• Agave syrup (even higher in fructose than sugar!)
  
  

• Fruit juice concentrates (stripped of fibre, leaving just sugar)
  
  

• Coconut sugar, honey, maple syrup (still sugar, still high-GI)
  
  

Quick rule:

• 5g sugar per 100ml or less? Good choice.
  
  

• More than 10g per 100ml? Probably a sugar bomb.
  
  

Better choice: Drinks naturally sweetened with whole fruit, prebiotic fibre, or botanicals—like Tonic Alchemy’s range of functional beverages.

3. Watch Out for Preservatives & Additives

Shelf-stable drinks often rely on preservatives and stabilisers to extend their life—but at what cost?

Common preservatives to avoid:

• Sodium benzoate (211) – Can react with vitamin C to form benzene (Cancer Council Australia).
  
  

• Potassium sorbate (202) – Can irritate digestion.
  
  

• Carrageenan & emulsifiers – Linked to gut inflammation.
  
  

Better alternatives: Drinks preserved naturally with lemon juice, antioxidants, or fermentation.

Example: Many plant-based milks contain stabilisers and gums—opt for ones with just nuts, water, and sea salt.

4. Look for Real Functional Benefits

A healthy functional drink should nourish your body, not just hydrate it. But not all functional beverages deliver on their promises.

What to look for:

• Probiotics & Prebiotics – But check if they’re clinically backed strains.
  
  

• Adaptogens & Botanicals – Like ashwagandha, turmeric, and native Australian superfoods.
  
  

• Natural Electrolytes – From coconut water, sea salt, or trace minerals.
  
  

Red flags to avoid:

• “Collagen-boosting” drinks with no actual collagen or supporting nutrients.
  
  

• “Gut-friendly” sodas full of artificial sweeteners that disrupt gut bacteria.
  
  

Better choice: Drinks with real, functional ingredients—like Tonic Alchemy’s synbiotic sodas, which combine prebiotics, probiotics, and Australian botanicals for true gut health benefits.

Final Checklist: Is Your Drink Actually Healthy?

• Short, clean ingredient list (nothing artificial or vague)
  
  

• Less than 5g sugar per 100ml (from whole-food sources)
  
  

• No artificial preservatives or stabilisers
  
  

• Contains real functional benefits—not just buzzwords
  
  

At Tonic Alchemy, we believe health starts with transparency. That’s why our drinks are crafted with real ingredients, Australian botanicals, and gut-loving probiotics—without the hidden nasties. They’re the real deal when it comes to healthy functional drinks.

Want a better way to drink? Try Tonic Alchemy’s synbiotic sodas today.