Are “Healthy” Energy Drinks Really Healthy? 

Walk into any gym or scroll social media, and you’ll see drinks like Aspire, Celsius, and Bloom labeled as “clean,” “natural,” or “fitness-friendly.” But what do those words really mean? And do these drinks live up to the hype, especially for folks living with diabetes?  

Why These Drinks Seem “Healthy”

“Healthy” energy drink brands are smart about how they market themselves and highlight features that make them sound like a better choice than traditional energy drinks loaded with sugar. They claim certain things such as: 

• Zero sugar or low calories 

• Natural caffeine (from green tea or coffee beans) 

• Added vitamins (like B vitamins) 

• Extras like probiotics, green tea extract, or ginseng 

For example: 

Aspire has 0 sugar and about 80 mg of caffeine. Celsius often has around 200 mg of caffeine per can. Bloom contains about 180 mg of caffeine plus ingredients like prebiotics and plant extract. 

But Are They Actually Healthy?

The short answer is that they can be “better,” but “healthy” is often a stretch. How you “metabolize” or process caffeine and the impact on your body can vary. Genetics, age and current health conditions can also have an impact and usage of energy drinks should be discussed with your physician. 

Here’s why.   

1. Caffeine is still high. Even if it’s “natural,” caffeine is still caffeine. Some drinks have as much as 200 mg per can which equals about 2 cups of coffee. Too much caffeine can cause jitters, anxiety, and sleep problems. 

2. “Zero sugar” doesn’t mean no impact. Many use artificial sweeteners like sucralose. These don’t raise blood sugar directly, but they may affect gut health or cravings. 

3. Extra ingredients aren’t magic. Things like green tea extract, ginseng, or vitamins sound great but they’re often in small amounts and they don’t cancel out the effects of caffeine or other additives. 

4. The “health halo” is real. Some brands are marketed like wellness products. This can make them feel healthier than they are. Health experts warn consumers to be cautious of this perception. 

What This Means If You Have Diabetes

For people living with diabetes, “healthy” energy drinks should be approached with caution. Related impacts include: 

• Blood sugar effects. Even sugar-free drinks can impact insulin response and appetite over time. Sugar free beverages should be consumed in moderation and not as a primary source for hydration. 

• Caffeine spikes. Caffeine can raise blood sugar temporarily and make it harder to predict your numbers. 

• Hidden ingredients. Herbal blends and stimulants like guarana can increase heart rate and add stress to your body. 

• Dehydration risk. Caffeine can act as a mild diuretic, which matters if your blood sugar is already high. When blood sugar levels are already high, this often causes an increase in thirst and urination. 

Smarter Ways to Use Them

If you enjoy these drinks, you don’t have to cut them out completely – just establish some rules. The Dietary Guidelines from the USDA for caffeine intake is recommended to limit caffeine to no more than 400 milligrams per day for adults. Always check with your physician before drinking energy drinks, especially if you are taking medications like blood thinners or antidepressants. 

• Avoid daily use and limit yourself to an occasional can now and then. 

• Avoid drinking “healthy” energy drinks on an empty stomach. 

• Check your blood sugar response after trying one. 

• Choose lower-caffeine options. 

Better Alternatives for Energy

If your goal is steady, diabetes-friendly energy, consider coffee or unsweetened tea, both of which have no additional ingredients. Alternatively, if doing short, low intensity training sessions, the American Academy of Pediatrics does not recommend sports drinks containing sodium, potassium, magnesium necessarily. Water is a good source for staying longer activities or hot temperatures outside, sports drinks may be a good option. If doing hydrated. It’s important to read food labels, most sports drinks do not have added caffeine.  

What to Remember Before You Sip

“Healthy” energy drinks are often healthier than traditional ones, but they’re not a free pass. If you’re living with diabetes, the biggest concerns with these drinks are caffeine levels, how your body responds, and how often you consume them. Always confirm with your physician or pharmacist if concerns with current medication and caffeine intake. An occasional can is usually fine, but your everyday energy is better supported by food, hydration, sleep, and regular exercise. 

Author: Janet Dominowski, MS, RDN, CDCES | CCS Health        

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.