011 The Truth About Healthy Drinks

Series: What’s Really in Your Food

Why I’m Starting with What We Drink When We Are Trying to Heal

When I first tried to lose weight, I swapped soda for smoothies and flavored waters. I thought I was doing the right thing. That was nearly twenty years ago—and many pounds gained later. Today, I know better. I’ve seen firsthand how “healthy” drink options are marketed, and I’ve watched people reach for them, hoping they’ll help them lose weight or feel better. Let me tell you: they don’t. They never do. They only contribute to the bigger issue.

I know, I know—the labels say they’re good for you. They use words like immune support or vitamin-rich. But what do those words really mean? Aren’t they just a ploy to make you feel like you’re making a healthy choice? As someone who spent years in the food industry, I’ve seen these labels. I’ve approved these labels. And I’ve watched the public buy into the marketing—unknowingly, trustingly. It’s not right.

If freedom is the goal—and for me, it is—then I have to get healthy and treat my body like the temple it was always meant to be. That means starting somewhere. And for me, examining the options for “healthy” drinks feels like the easiest first step. It’s a place where real change begins. So this is where I begin.

Healthy Drinks: What’s Really in that Bottle

Let’s take a closer look at what’s actually inside these so-called “healthy” drinks—because the truth isn’t always on the front of the label. Many products marketed as wellness boosters rely on vague, feel-good terminology like “natural flavors,” “vitamin enhanced,” and “clean energy.” But what do those words really mean?

The term “natural flavors” might sound wholesome, but it’s often misleading. According to the FDA, these are substances extracted from real food sources—like fruits, vegetables, herbs, or meats—used strictly for flavoring, not nutrition. What’s rarely disclosed is that these extracts are often processed with solvents and additives that don’t have to be “natural” at all.

Drinks labeled as “vitamin enhanced” blur the line between beverages and dietary supplements. The FDA distinguishes between the two based on intended use and labeling, but just because a drink contains added vitamins doesn’t mean it’s beneficial—or even properly regulated. Some products are misbranded, making health claims that don’t match their classification.

The phrase “clean energy” has no standardized definition in food labeling. Most energy drinks fall under conventional food regulations, but some brands self-classify as supplements to avoid stricter oversight. While caffeine levels are regulated under GRAS (Generally Recognized As Safe) standards, there’s no federal requirement to disclose caffeine content on conventional drink labels—unless the brand chooses to.

Examples of products using these terms include “healthy” sodas, energy drinks, and bottled coffees. Many contain hidden sugars, artificial sweeteners, dyes, and preservatives. If you turn one around and read the ingredients, you may find that what’s inside doesn’t match the promise on the front.

Artificial sweeteners like aspartame, monk fruit extract, saccharin, sucralose, stevia, acesulfame potassium (Ace-K), and cyclamate are common in these drinks. Though deemed GRAS by the FDA, studies have linked them to health concerns including metabolic syndrome, increased cancer risk, and disruption of the gut microbiome.

So I have to ask myself: am I treating my body like a sacred temple when I drink these beverages? Honestly, I don’t think so.

Why It Matters Emotionally

Trying to heal while being misinformed is exhausting. It’s not just frustrating—it’s defeating. I think I’m making progress by choosing the “healthy” beverage, but then I feel worse. I drink something labeled zero sugar or vitamin-rich, and yet I’m still bloated, anxious, or tired. Why?

It’s common for people who consume artificial sweeteners to experience these symptoms. Many of these sweeteners—especially sugar alcohols—interact with gut bacteria in ways that cause fermentation, leading to digestive discomfort. And when your digestion suffers, your emotional health often follows. It’s hard to feel well when your body is quietly struggling.

There’s a deep emotional toll in believing you’re doing everything right—reading the labels, making the swaps—and then realizing you’ve been misled. Those “healthy” drinks you’ve been adding to your routine? They’re not all that healthy. And when you finally see what you’ve been doing to your body, it’s heartbreaking.

It’s not fair. As a former food industry professional, I’ve seen the system from the inside. I’ve watched how labels are crafted to sell, not to serve. And I’m calling for change—change in how we label our food, and change in what ingredients we allow into our bodies. We deserve better.

Reframing the Journey

I can’t change the system overnight. But I can change how I respond to it—and that’s where healing begins. Now I have the knowledge, and with that knowledge comes power. Power to reject the products that don’t serve me. Power to choose what aligns with my deeper goal: freedom.

I know this is a process. I can’t just snap my fingers and drink only water from now on. But I can make educated choices. I can read labels with discernment. I can choose progress over perfection. And if I do that—day by day—I’ll move closer to freedom.

I’m learning to read the labels with love, not fear. That shift alone feels like healing.

Gentle Alternatives

This doesn’t mean I’ll only drink water for the rest of my life. It means that most of the time, I’ll choose water—and I’ll learn to love it. I’ll learn to reach for plain, simple water to quench my thirst, not just out of habit, but out of care.

And when I want something more, I have options. I can infuse my water with berries, cucumbers, or herbs. I can enjoy herbal teas. I can make homemade smoothies where I control every ingredient. There’s room for variety—but truthfully, I want to love water. Just water.

On the days I reach for something else, I’ll pause. I’ll whisper to myself: Does this nourish me? Is this low calorie? Does this serve my temple in the best way? That quiet moment of discernment is part of the healing.

Closing Reflection

This is not the whole story. It’s just the first sip of something better. Because freedom—not perfection—is the goal.

I’m not trying to overhaul everything overnight. I’m choosing one step, one habit, one truth at a time. And this step—examining what I drink—is where I begin.

Healing doesn’t come from chasing the perfect label. It comes from choosing with love, with clarity, and with care. It comes from asking, Does this nourish me? and listening for the answer.

If you’re just starting out, let this be your beginning too. Not with shame. Not with fear. But with quiet courage. Because freedom is waiting—and every sip can be a step toward it.