Energy drinks have become a popular choice for those who want an alternative to coffee, especially before a workout or as a pick-me-up after their morning coffee. However, these beverages can have metabolic consequences.
Firstly, many energy drinks are high in sugar. For instance, one well-known brand contains 63 grams of added sugars in a 16-ounce can—equivalent to nearly 16 teaspoons.
Even low-sugar or sugar-free versions might not be healthier. These options often use artificial sweeteners like sucralose and acesulfame potassium, which may increase the risk of insulin resistance. Additionally, some energy drinks include harmful additives like food dyes and preservatives.
If you frequently depend on energy drinks to stay focused or energized, it might be time to reassess your diet and lifestyle habits. Consuming high-glycemic foods can lead to a blood sugar crash, making you feel tired and sluggish. In contrast, eating foods that are friendly to blood sugar levels provides a steady energy supply. Sleep and exercise are also crucial lifestyle factors that influence your energy and glucose levels throughout the day.
Here’s a guide to finding no-sugar, healthy energy drinks that taste great and live up to their name, along with our top recommendations.
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How to Find a Healthier Energy Drink
The energy drink market exceeded $19 billion in sales last year, up from $12 billion five years ago, offering no shortage of options in any convenience store or supermarket. With many of these drinks boasting slick marketing and health-oriented claims, it’s essential to scrutinize the nutrition label and ingredient list. Here’s what to consider when shopping for a healthier energy drink:
- Monitor the caffeine content. Many energy drinks derive their boost from caffeine, the stimulant found in coffee and tea. Research indicates that caffeine can impair glucose metabolism and reduce insulin sensitivity in the short term. However, there is no definitive evidence that caffeine intake harms metabolic health in the long run. In fact, one study found that people with high caffeine levels in their blood (a marker of long-term caffeine consumption) had lower body mass indexes and a reduced risk of Type 2 diabetes. Experts theorize that caffeine might enhance fat metabolism and increase the energy you burn throughout the day.
Energy drinks can contain anywhere from 50 to over 400 milligrams of caffeine per serving. The FDA advises limiting caffeine intake to no more than 400 mg daily—the equivalent of four to five eight-ounce cups of coffee. The amount of caffeine you can handle depends on factors such as genetics, medications (like oral contraceptives), and lifestyle factors (such as smoking). Excessive caffeine can lead to jitters, sleep problems, nausea, anxiety, and increased blood pressure.
Whether the caffeine is natural or synthetic doesn’t matter. Natural and synthetic caffeine molecules are virtually identical, with synthetic caffeine made in a lab and natural caffeine derived from plant sources like green tea, yerba mate, guarana, and green coffee. Despite claims that “all-natural caffeine” is healthier, both types have the same effect on your body. - Avoid added sugars and artificial sweeteners. Popular energy drink brands can contain 27 to 63 grams of added sugars per can. The Dietary Guidelines for Americans recommend limiting added sugars to less than 10 percent of daily calories (50 grams for someone on a 2,000-calorie diet). However, in reality, you don’t need any added sugar. Excessive sugar can cause glycemic variability, leading to cellular damage, increased inflammation, and a higher risk of obesity, Type 2 diabetes, and heart disease.
Sugar-free energy drinks may seem healthier, but many contain artificial sweeteners like sucralose, acesulfame potassium, and aspartame. These sweeteners can negatively impact the gut microbiome and may increase insulin production, raising the risk of insulin resistance. Instead, look for drinks sweetened with natural alternatives like stevia, erythritol, and monk fruit, which don’t have the same metabolic side effects. - Avoid dyes, artificial colors, and preservatives. Some energy drinks use synthetic dyes like Red 40, Yellow 5, and Yellow 6 to give their products vibrant colors. These dyes are banned in some countries due to potential links to ADHD and carcinogens. Energy drinks may also contain chemical preservatives like sorbic acid and sodium benzoate to prevent spoilage. While the FDA considers these ingredients generally safe, some studies suggest that sodium benzoate might disrupt hormones and increase inflammation in the body.
- Consider the “extras.” Many energy drinks are fortified with vitamins, minerals, electrolytes, supplements, and herbal extracts. Common additions include taurine and creatine (substances used in energy production), B vitamins, and herbs like ginseng and ginkgo biloba. Some drinks also use plant extracts like yerba mate, green tea, and guarana for their caffeine content. Research indicates that these compounds may benefit metabolic health. For example, one study suggests that green tea extract might reduce gut inflammation and protect against metabolic syndrome. While the FDA recognizes these ingredients as generally safe, there’s no regulatory body ensuring their efficacy.
- Double-check labels. When selecting an energy drink, examine the label carefully. Many brands offer similar-looking versions with vastly different ingredients. For instance, Guayaki Organic Sparkling Lima Limon contains zero sugar, while its Organic Lemon Elation variety looks nearly identical but has 23 grams of sugar.
By following these guidelines, you can find healthier energy drinks that fit your lifestyle and nutritional needs.
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9 Healthy Energy Drinks to Try
With an array of choices available, you’re sure to find an energy drink that matches your taste and caffeine tolerance. Here are our top picks for the healthiest energy drinks, ranked from lowest to highest caffeine content.
These drinks can give you—and your blood sugar—a boost. Here’s how to enjoy them wisely.
Remedy Dynamic Duo Energy Variety Pack
These low-calorie, organic kombucha drinks are made from fermented tea, providing beneficial probiotics. Each 8.5-ounce can contains 60 mg of caffeine from green coffee, which is higher in antioxidants than roasted coffee beans. Sweetened with stevia and erythritol, a sugar alcohol that is gentle on the digestive system.
- Per serving (8.5-ounce can): 5 calories, 0 g fat, 4 g carbs, 0 g fiber, 0 g sugars, 0 g protein, 0 mg sodium
- Price: $27 for 12 cans
Guayaki Sparkling Organic Lima Limon
This natural energy drink’s main ingredient is yerba mate, a popular South American herbal tea rich in antioxidants and minerals like magnesium, iron, and zinc. Yerba mate’s anti-inflammatory properties may aid in metabolic health by supporting body weight and suppressing appetite. This drink combines yerba mate with lime concentrate and sparkling water, delivering 80 mg of caffeine.
- Per serving (12-ounce can): 5 calories, 0 g fat, 0 g carbs, 0 g fiber, 0 g sugars, 1 g protein, 0 mg sodium
- Price: $32 for 12 cans
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Marquis Citrus Yuzu
Each 16-ounce can of this organic, zero-sugar energy drink contains 100 mg of caffeine from green tea, yerba mate, and green coffee. The unique flavors, including lemon lavender and lychee peach, get their sweetness from monk fruit, stevia, and erythritol. These drinks are fortified with immune-boosting vitamin C and essential B vitamins for energy production.
- Per serving (16-ounce can): 0 calories, 0 g fat, 9 g carbs, 0 g fiber, 0 g sugars, 0 g protein, 0 mg sodium
- Price: $31 for 12 cans
True Lemon Energy Strawberry Dragonfruit
This non-GMO powder transforms regular water with a citrusy berry flavor, offering 100% of your daily vitamin C needs and 120 mg of caffeine from green tea extract. Sweetened with stevia.
- Per serving (1 packet): 0 calories, 0 g fat, 0 g carbs, 0 g fiber, 0 g sugars, 0 g protein, 0 mg sodium
- Price: $4.46 for six packets
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Zevia Energy Pineapple Paradise
This fizzy drink is sweetened with stevia instead of sugar and contains 120 mg of caffeine from green tea leaves. Green tea is high in antioxidants, which help reduce gut inflammation and improve metabolic health markers like blood sugar and insulin response. Available in flavors such as strawberry kiwi, raspberry lime, and mango ginger.
- Per serving (12-ounce can): 0 calories, 0 g fat, 0 g carbs, 0 g fiber, 0 g sugars, 0 g protein, 0 mg sodium
- Price: $26 for 12 cans
Ethan’s Clean Energy Hydration Drink Mix
This packet, which can be mixed with water, offers 150 mg of caffeine from green tea and guayasa. It contains blueberry and apple juice powders, more than your daily requirement for vitamins C and D, plus zinc, magnesium, and B vitamins.
- Per serving (1 packet): 30 calories, 0 g fat, 9 g carbs, 0 g fiber, 3 g sugars, 0 g protein, 0 mg sodium
- Price: $13 for six packets
Hiball Energy Seltzer Peach
This lightly flavored seltzer, available in seven flavors, is free of sweeteners. Each can contains 160 mg of caffeine from ginseng and guarana, a Brazilian plant with anti-inflammatory antioxidants. Also includes 150% of your daily B vitamins.
- Per serving (16-ounce can): 0 calories, 0 g fat, 0 g carbs, 0 g fiber, 0 g sugars, 0 g protein, 0 mg sodium
- Price: $24 for eight cans
Clean Cause Energy Cherry Lime
This zero-calorie sparkling drink, sweetened with erythritol and stevia, contains 160 mg of caffeine from yerba mate extract. Available in flavors like orange ginger and watermelon. Half of the profits support addiction recovery.
- Per serving (16 ounces): 0 calories, 0 g fat, 0 g carbs, 0 g fiber, 0 g sugars, 0 g protein, 5 mg sodium
- Price: $36 for 12 cans
Celsius Live Fit Watermelon Berry
With 200 mg of caffeine per can, this drink offers more caffeine than two cups of coffee. It sources caffeine from green tea and guarana seed extracts, and contains vitamin C and B vitamins. Sweetened with stevia and erythritol, it’s available in non-carbonated and sparkling varieties.
- Per serving (12-ounce can): 10 calories, 0 g fat, 9 g carbs, 0 g fiber, 0 g sugars, 0 g protein, 5 mg sodium
- Price: $2.39 for one can
*Prices are as listed at the time of publication and may vary by retailer and location.
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