Is Zevia Soda Actually Good For You?

Zevia soda is a low-calorie, sugar-free drink made with all-natural, plant-based ingredients. Available in a variety of tasty flavors, Zevia is an alternative to regular soda — but is it actually good for you? While Zevia isn't necessarily "healthy," it's not bad for you either (via Mel Magazine). That's because Zevia doesn't really have any nutritional value. However, its ingredients are arguably much healthier than full-sugar sodas.

In addition to carbonated water and natural flavors, Zevia is made with citric acid and stevia, a natural sugar substitute derived from the leaves of the stevia rebaudiana plant native to South America. Since stevia is around 200 times sweeter than regular table sugar, it has become one of the most popular natural sweeteners in the country (via Healthline). Stevia is not considered unsafe to consume; however, there is little research on the long-term effects of stevia consumption, as of this writing.

Some preliminary studies in animals have found that there may be some downsides to prolonged stevia use. According to one 2020 study in mice, eating stevia consistently for more than 16 weeks may result in inflammation of the liver and kidneys, which could potentially damage the organs over time. While compelling, the way animals are affected by certain food products can be quite different than the reaction in humans. "There is simply not enough evidence yet either way as far as damage to kidneys goes with regards to Stevia use," Jamie Hickey, a certified nutritionist and founder of Truism Fitness, told Insider.

At the same time, stevia may be linked to certain health benefits, like lower sugar intake and weight loss. That's why experts recommend only consuming stevia in moderation. And the same goes with Zevia. Although the long-term effects of stevia consumption have yet to be studied in humans, there's little evidence to suggest it's actively harmful. All things considered, drinking Zevia soda as a treat from time to time seems perfectly fine.