Soft Drinks Archives - The Paleo Network

7 Steps to Wean Yourself Off Soda

When switching over to a real-food, paleo diet, one of the things so many people really struggle with is giving up the soft drinks. They’re addictive, really addictive. An awful lot of people, almost exclusively, drink cans of diet coke during the day, switching to glasses of diet coke at home.

Years ago we were told it’s fine if it’s a diet soda. They have no calories! They have “diet” in the name. They’re virtually a health food.

I’ve already written a lot about why soft drinks are so bad for us (perhaps especially the diet versions) and might even result in violence, so today – let’s get practical. If you’ve been used to drinking soda after soda – how can you quit this habit?

Well, whilst it may seem impossible, it isn’t. Honestly, you’ve got this. Here’s my 7 step guide to giving up the fizzy drinks.

1) Commit. You’ve read the reasons why soda is bad – you’ve decided you want to stop. Now it’s time to get serious.

2) Get rid. If you’ve got some soda bottles stashed in your fridge, or some cans in your draw at work, it’s time to get rid of them. You’ve got to be kind to yourself and give yourself the best chance of success – keep fizzy drinks at arm’s reach won’t help you! If you hate to be wasteful, donate them to someone who’d appreciate them.

3) Work out an alternative. I highly recommend sparkling water, at least initially (you can even carbonate your own water). The bubbles will replace the bubbles you’re used to and make it far more interesting than still water. Add in a slice of lime for a bit more flavour. Herbal teas are another great alternative and don’t need any sugar or milk to make a great drink. Kombucha is a perfect alternative too – it’s got a slight fizz and sweetness and has the bonus of being incredibly good for you. Steer clear of juices – there’s no point in replacing one sugary drink for another.

4) Keep hydrated. Make sure you don’t quit the soda in isolation – you’ve got to replace it with another fluid to avoid dehydration! Keep a note of how much you’re drinking to make sure you’re having enough.

5) Expect withdrawal. Your fizzy drink of choice may have had a lot of caffeine. Expect your body to miss this regular caffeine hit. If you want to go cold turkey, expect headaches, and know that you will get through it in a few days. Otherwise, you might choose to replace the soda caffeine with more coffee or tea temporarily. When you’ve successfully ditched the soft drinks, you can start to reduce your coffee intake gradually.

6) As a mixer? So you’re doing really well during the week – but at weekends your go-to drink is a spirit with a fizzy drink mixer? Don’t slip back – try soda water, tonic or just ice as a mixer instead!

7) Off the rails. If you really really NEED a can of soft drink, if you just MUST have some – drink a big glass of water first, and take a five minute walk. If you still really need that drink, go ahead, have a small glass, but make sure you enjoy it and don’t punish yourself for it – you can get straight back on the wagon without sabotaging your amazing effort!

Are you a reformed soft drink addict? How did you quit?

Are Doughnuts Healthier Than Fruit Juice?

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I had breakfast with some friends at the weekend, and seeing some cranberry juice on the table, thought I’d try some instead of my usual tea. Now cranberries are pretty sweet on their own – but this juice was so sickly sweet, I thought my teeth were going to fall out. I looked at the ingredients (should have done that first) and saw:

Ingredients: Water, Cranberry Juice from Concentrate (25%), Sugar, Vitamin C, Flavourings

Yep, sugar and flavourings added to an already sweet and flavourful drink! And why add vitamin C to a juice made from the very fruit that contains vitamin C?

How much sugar? In a 500ml bottle a total of 53.5 grams (nearly 2 oz) of sugar. There are 4 grams of sugar in a teaspoon, meaning this one little bottle contained almost 14 teaspoons of sugar! 14!

For comparison an original glazed Krispy Kreme doughnut (surely everyone would agree this is most definitely not a health food) contains 10g of sugar. In fact, the most sugary Krispy Kreme doughnut I could find (Butterscotch Fudge) contains 53g of sugar – marginally less than the bottle of cranberry juice. Yet we all see doughnuts as a bad food – and amazingly many people still push fruit juices as a health food.

The sugar pushers seem to try to get around the ridiculous sugar contents, by giving nutritional information based on a 100ml serve. But how many people have you seen with a 500ml bottle divide it into five servings? None, because almost everyone absentmindedly finishes the bottle. And how many people get a calculator out at the breakfast table?

PS these are the ingredients for the Krispy Kreme doughnut, that contains the same amount of sugar as the fruit juice (recognise many of these?!):

Doughnut: Wheat Flour, Dextrose, Vegetable Oil (Palm Oil, Sunflower Oil), Water, Sugar, Wheat Gluten, Egg Yolks, Yeast, Skimmed Milk, Salt, Emulsifiers (E471), Preservative (E282), Stabiliser (E466), Flavourings.

Kreme Filling: Sugar, Vegetable Oil, Vegetable Shortening (Vegetable Oils, Emulsifier (E471)), Water, Ground Coffee Beans, Dried Glucose Syrup, Salt, Emulsifiers (E471, E435, E322, E477, E475), Flavouring.

Icing: Sugar, Water, Vegetable Oil, Fat Reduced Cocoa Powder (32%), Dried Glucose Syrup, Emulsifiers (E322, E471), Salt, Flavouring

Caramel Flavour Fudge: Sugar, Full Cream Sweetened Condensed Milk, Fondant (Sugar, Glucose, Water), Glucose, Vegetable Oil, Butter Oil, Natural Flavour.

Why “Natural” Doesn’t Always Mean Healthy

It’s easy to be fooled by labels. Words like “natural”, “no added preservatives”, and “made from real fruit” sound comforting, especially when applied to fruit juices. But don’t be misled — just because something starts life as a fruit doesn’t mean it ends up that way. By the time juice reaches the supermarket shelf, it’s often been filtered, concentrated, rehydrated, and loaded with added sugars, flavour enhancers, and synthetic vitamins.

Even juices that claim to be “100% fruit juice” are often from concentrate, which involves heating and reducing the juice down, destroying many of the natural nutrients in the process. What you’re left with is a sweetened liquid that behaves far more like a soft drink than a whole fruit.

Fruit vs Juice: The Blood Sugar Bomb

Eating a piece of fruit comes with natural fibre, which slows down the release of sugars into your bloodstream. But when you remove that fibre — as in juice — you’re left with a fast hit of fructose that spikes your blood sugar and insulin levels. Over time, these repeated spikes can contribute to insulin resistance, weight gain, and other metabolic issues.

For instance, to make a single glass of orange juice, you might need 3–4 oranges. Would you sit down and eat four oranges in one go? Probably not. But it’s easy to drink the juice in just a few gulps — and your pancreas gets no say in the matter.

The Problem with Portion Perception

One of the most misleading tricks in food labelling is providing nutrition information per 100ml or “per serve” — even though the packaging often contains far more than that. It’s the same tactic used for soft drinks. By breaking a 500ml bottle into 5 tiny theoretical servings, companies disguise just how much sugar is in the entire container.

It’s a labelling loophole, and it works. It makes the numbers look more reasonable — but in reality, the total sugar content is alarming. This is particularly dangerous for children and teens, who may be consuming these “healthy” juices daily, without realising the sugar load they’re taking in.

Is Fruit Juice Just a Gateway Soft Drink?

From a nutritional point of view, many commercial fruit juices behave much like a fizzy drink — delivering a quick hit of sugar, little fibre, and not much else. When they’re marketed as health foods, that makes them even more insidious. At least soft drinks are recognised as junk food. Juice, on the other hand, still enjoys a (largely undeserved) health halo.

While juice does contain small amounts of vitamins and antioxidants, the cons usually outweigh the pros. You’d get a better result — and far fewer sugars — by eating whole fruit and drinking water, or better yet, making your own smoothies with leafy greens and a handful of berries.

The Sugar Content of Common “Healthy” Drinks

Beverage	Typical Sugar Content (per 500ml)	Equivalent Teaspoons of Sugar
Cranberry Juice Drink (from concentrate)	53.5g	13.4 tsp
Orange Juice (100% juice, not from concentrate)	45g	11.3 tsp
Apple Juice	52g	13 tsp
Coca-Cola	53g	13.3 tsp
Sports Drink	35g	8.8 tsp

As you can see, many fruit juices contain just as much — if not more — sugar than their fizzy counterparts.

What Should You Drink Instead?

If you’re trying to cut back on sugar and processed food, drinks are an easy win. Here are some alternatives that keep things Paleo, natural, and hydrating:

Infused Water: Add fresh herbs (like mint), citrus slices, or berries to a jug of filtered water for a refreshing twist without the sugar hit.
Herbal Teas: Hot or iced, there are endless varieties from rooibos to peppermint that deliver flavour without artificial sweeteners.
Kombucha: A fermented tea with beneficial bacteria. Just make sure to choose varieties with no added sugar after fermentation.
Coconut Water: Naturally sweet and packed with electrolytes — but still best in moderation due to its natural sugar content.

Making Your Own Juice Alternatives

Sometimes, you just want something fruity. The good news is, there are DIY options that are far healthier than store-bought juice. Try blending a handful of berries with water, lemon juice, and a few ice cubes. You’ll get the taste of fruit, the benefits of fibre, and a much lower sugar content. If you have a juicer, focus on veggies like cucumber, celery, and kale, and add a tiny bit of apple or citrus for sweetness.

Another great trick is to make fruit and veggie ice cubes. Blend spinach, lemon and mint with water, then freeze in cubes. Drop a couple into a glass of sparkling water for a nutrient-boosted drink with no nasties.

The Takeaway

Just because a product is sold in the health food aisle or sports a “contains vitamin C” badge doesn’t mean it’s good for you. Fruit juice might come from something once wholesome, but the final product is often far from it. It’s time to treat commercial juices with the same scrutiny we give soft drinks.

If you’re aiming to eat a whole food, Paleo-inspired diet, ditching the juice is one of the easiest ways to reduce your sugar intake, improve your energy levels, and keep your blood sugar stable throughout the day. And honestly, once you retrain your palate, you'll be surprised how overpoweringly sweet most commercial juices taste anyway.

So next time you're craving a drink with flavour, think twice before reaching for that bottle labelled “100% fruit” — and remember, your best bet might just be a simple glass of filtered water with a wedge of lime.

Free Food?

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Over the last few years, every company I have worked for has supplied some kind of food. Most commonly free fruit for all employees on a weekly, but usually a daily basis.

Most companies have also supplied unlimited free soft drinks (i.e. cans of coke and other fizzy drinks) and a few offices have even offered free breakfasts in every kitchen. Free breakfast usually consists of a huge range of different types of bread, “healthy” margarines, spreads and jam. There is also typically a wide choice of breakfast cereals and of course, skim milk to pour over the cereal.

Paleo Food?

Whilst it’s nice to have things provided for free, unfortunately, on a Paleo Diet, nothing typically provided in an office environment is “proper food!” The fruit tends to be the fruit highest in fructose (and also cheapest), such as apples and bananas – never berries, which would be a good on occasion.

The breakfast foods on offer are all very high in refined carbohydrates, which cause a big spike in blood sugar levels – and then a crash soon after eating; making a rapid return to the refined carbs very likely. On top of the effect on blood sugars, bread and cereals are all grain based. This means an inflammatory reaction in the gut as well as having an acidic effect on the body. Not an ideal choice.

Unfortunately the typical office food on offer needs to be easy to store and prepare; bread and cereals couldn't be any easier to store – and are ready to eat as they are. These types of foods are also very cheap for a company to provide and popular with the low-fat-healthy-whole-grains conventional wisdom crowd.

Paleo food would be a lot harder for a company to provide in a work place environment. Most of the Paleo options would need to be freshly made and made with good quality ingredients; not very realistic in an office setting.

Until beef jerky, kombucha and bacon are common place in the office, I’d rather go without the free food and bring in my own.

Does your employer supply any food or drinks? What do they provide – is anything Paleo?

Why Free Office Food Can Sabotage Your Health Goals

It's easy to fall into the trap of thinking that free food equals good food. After all, who doesn't appreciate a stocked kitchen or complimentary breakfast bar? But if you're following a Paleo lifestyle or simply trying to eat clean, what’s on offer can quickly derail your health goals. From muesli bars loaded with hidden sugars to granola and yoghurt stations marketed as ‘healthy', the modern office pantry is a minefield for those avoiding grains, dairy, and refined sugars.

These foods not only fail to nourish — they often perpetuate the cycle of cravings, crashes, and bloating. Many employees eat breakfast cereal at 9am only to feel hungry and fatigued again by 10:30am. This is a direct result of the blood sugar rollercoaster set off by a high-carb, low-fat start to the day.

Common Office Staples and Their Paleo Replacements

If you're determined to stay Paleo at work, preparation is everything. Here’s a quick guide to popular office offerings — and how to replace them:

Instead of breakfast cereal: Bring hard-boiled eggs or a chia seed pudding made with coconut milk and topped with nuts.
Instead of toast and jam: Try homemade sweet potato toast topped with smashed avocado or smoked salmon.
Instead of fruit baskets brimming with bananas: Pack blueberries, raspberries, or an apple with a few macadamia nuts for balance.
Instead of skim milk and coffee pods: Brew your own coffee at home and add a splash of almond milk or MCT oil for lasting energy.

Bringing your own food does take effort, but it allows you to nourish your body properly and avoid the temptation of nutrient-poor convenience foods.

The Office Culture Around Food

Food plays a social role in many workplaces. Friday donuts, birthday cakes, mid-morning muffins — it’s all deeply woven into the rhythm of office life. Politely declining treats can sometimes feel antisocial or awkward, especially in close-knit teams. But sticking to your Paleo lifestyle doesn’t mean isolating yourself. Be confident and open about your health goals — most people are surprisingly supportive, and some may even be inspired to make healthier choices themselves.

Consider bringing in your own contribution to shared events — perhaps a platter of fresh veggies and guacamole or homemade Paleo bliss balls. That way, you can still join in without compromising your values or health.

How to Stay Prepared Without Spending Hours in the Kitchen

Being prepared doesn’t have to mean complicated meal prep marathons every weekend. Here are some quick and easy ideas to keep you fuelled at work:

Cook once, eat twice: Make extra at dinner and pack the leftovers for lunch.
Snack smart: Keep tins of wild-caught salmon, olives, and raw nuts in your desk drawer.
Freezer meals: Cook batches of Paleo soups, stews or meatballs and freeze them in individual containers for grab-and-go meals.
Portable condiments: Stock up on coconut aminos, avocado oil, or lemon juice sachets to add flavour and healthy fats to bland lunches.

The more you automate your food choices, the less likely you are to be swayed by the smell of toast or the sight of chocolate biscuits in the kitchen.

Rethinking What ‘Healthy Workplace' Really Means

It’s time for companies to reconsider what healthy really looks like. Offering low-fat yoghurt, cereal, and fruit juice may once have been seen as progressive, but the science has shifted. Modern workplaces that care about employee wellbeing could be offering filtered water, herbal teas, fermented foods like kimchi, or even a fridge stocked with hard-boiled eggs, carrot sticks, and guacamole.

In an ideal world, employers would provide real, whole foods — or at the very least, support staff in bringing in their own nourishing meals. Some forward-thinking companies have even begun including wellness initiatives that support Paleo or low-carb lifestyles, such as cooking workshops, lunch-and-learns with nutritionists, or fridge space and basic kitchen gear for meal prep.

Creating a Paleo-Friendly Routine at Work

Here’s a sample day that works for many Paleo professionals:

Breakfast: Frittata muffins made with spinach, bacon, and eggs, prepared on Sunday and stored in the fridge.
Morning tea: A boiled egg and a few strawberries.
Lunch: Leftover roast chicken with roasted veg and avocado slices.
Afternoon snack: Celery sticks with almond butter or a handful of mixed nuts.

This kind of menu keeps blood sugar stable, improves concentration, and eliminates the 3pm slump that haunts most office workers living on cereal and sandwiches.

The Bigger Picture: You Deserve Better Than Free Toast

At the end of the day, your health is too important to be dictated by what's easiest or cheapest for your employer to provide. While it's lovely to feel looked after, the reality is that most office-provided food is more about convenience and cost-efficiency than true nutrition. Choosing your own food — even if it means packing a lunchbox — is one of the most powerful forms of self-care.

It may not come in a box marked ‘Free’, but Paleo food pays off every single day in energy, clarity, and long-term health. Here's to reclaiming your desk from the cereal box and building a better routine, one real food meal at a time.

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Vitamin Water – Health in a Bottle?

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It seems that everywhere bottled water is sold, “Vitamin Water” is sold. Every day I see people buying it.

It annoys me that these drinks are sold as health in a bottle. They have names like “Energy”, “Calm”, “Power”, “Essential”, “Revive”, “Recoup” and “Focus” and their bottles boast of the amazing health benefits and wealth of vitamins contained in each bottle. I think a lot of people genuinely believe that by drinking this, they are nourishing their body with a supremely healthy product. This belief is highly encouraged by the marketing of these drinks, which is what I take issue with.

Instead of reaching for a “Revive” drink when feeling worn-out, I'm sure a hydrating drink of water, a healthy Paleo meal and a power nap would be far more reviving than the sugar crash that will come after drinking a bottle of “Revive”.

The ingredients contained in all of these Vitamin Water drinks are: –

Water, Fructose, Sucrose, Flavour, Food Acids (citric acid, mono-potassium phosphate), Vitamins (C, Niacin, Pantothenic Acid, B6, B12), magnesium lactate & calcium lactate.

Depending on the flavour, these ingredients are also found too: –

Flavour (including D-Ribose), dragonfruit flavour (0.015%), Food Acids (di-potassium phosphate), Vitamins (E, A, Folate), Colour (Fruit Juice, Vegetable Juice, Beta-carotene), Caffeine, Lutein, Guaranna & Extracts of Apple, Blueberry, Pomegranate and Acai (0.026%)

The Health Halo of Functional Drinks

The rise of functional beverages like Vitamin Water has been propelled by clever branding, buzzwords, and the growing public interest in health and wellness. Marketers know that by labelling drinks with enticing words like “immune boost,” “focus,” or “detox,” they tap into the psychology of people wanting quick fixes for modern lifestyle problems. But while the packaging might suggest vitality and wellbeing, the ingredients list often tells a very different story.

These drinks typically contain small amounts of synthetic vitamins paired with sugar or artificial sweeteners. While they may provide a token amount of B12 or vitamin C, these additions are usually negligible when compared to what you'd get from a balanced, nutrient-dense Paleo meal. In fact, the sugar content in a single bottle can rival that of a soft drink — undermining any possible benefit the added vitamins may offer.

What Your Body Really Needs

It’s worth questioning the actual root of your low energy, poor focus or sluggish metabolism. Rather than masking fatigue with caffeine and sugar, addressing the fundamentals — sleep, nutrition, hydration and movement — is far more effective and sustainable.

For instance, if you're feeling tired mid-morning, the culprit might not be a lack of vitamins, but poor sleep quality or a breakfast too high in refined carbs. Instead of grabbing a bottle of “Energy” or “Awake,” try getting outside in the sun, eating some healthy fats and protein, or drinking plain filtered water with a pinch of sea salt for a natural electrolyte boost.

Hidden Sugars and Misleading Labels

One of the biggest issues with these drinks is their sugar content, often disguised through multiple names on the label. Words like “fructose,” “sucrose,” or “evaporated cane juice” might sound harmless, but they’re just forms of sugar. Some bottles contain more than 30 grams of sugar — that’s over seven teaspoons in a so-called health product.

For those following a Paleo or low-inflammatory lifestyle, these sugar levels are completely counterproductive. Frequent consumption of sugary drinks, even if they include a few added vitamins, can spike insulin, impair energy regulation, and contribute to chronic inflammation over time.

Why Synthetic Vitamins Don’t Stack Up

The vitamins in these drinks are often synthetic, manufactured in labs and not always bioavailable in the way whole-food sources are. For example, synthetic vitamin E (dl-alpha-tocopherol) has been shown to be less effective than natural vitamin E (d-alpha-tocopherol). Likewise, folic acid — commonly added to these drinks — can be problematic for individuals with MTHFR gene mutations, who are unable to convert it effectively in the body.

Real nutrients from food sources, like leafy greens, organ meats, seafood, and pasture-raised eggs, are far more beneficial. They come in their naturally occurring forms, often accompanied by synergistic compounds that enhance absorption — something that can’t be replicated in a lab.

The Marketing Machine Behind “Wellness” Drinks

It’s no accident that Vitamin Water and similar drinks are found in the same aisles as sports drinks and bottled water. The bright packaging, evocative names, and vague health claims create a “health halo” that tricks consumers into thinking they’re making a smart choice.

Unfortunately, food labelling laws allow a lot of wiggle room. Claims like “contains antioxidants” or “boosts focus” don’t need to be backed up with hard science, especially when the quantities of functional ingredients are so small they provide little to no benefit.

Consumers often associate these drinks with fitness and health — aided by strategic placement near gym checkouts or in yoga studios. But these associations are artificially manufactured by branding, not grounded in real nutritional benefit.

Better Alternatives for Real Energy

Instead of relying on bottled gimmicks, there are far better — and cheaper — ways to maintain energy and focus:

Stay hydrated: Plain filtered water, herbal teas or infused water with cucumber, lemon or mint provide hydration without added sugar or artificial additives.
Eat nutrient-dense meals: A Paleo plate filled with grass-fed meat, wild-caught seafood, colourful vegetables, and healthy fats offers sustained energy and real vitamins.
Sleep well: Prioritising deep, uninterrupted sleep is more effective for mental clarity and physical energy than any drink on the shelf.
Move regularly: Gentle walking, mobility sessions or short bursts of functional exercise throughout the day keep your blood circulating and help prevent energy dips.
Mind your light exposure: Morning sun exposure helps reset your circadian rhythm and improve alertness.

How to Read Drink Labels Like a Pro

If you must buy a bottled beverage, scrutinise the label carefully. Look for hidden sugars and preservatives, and be sceptical of vague health claims. Here's a quick checklist to consider:

Are there more than five ingredients?
Can you pronounce them all?
Is sugar or syrup listed in any form?
Are the vitamins synthetic or from real food extracts?
Do the functional claims seem too good to be true?

If in doubt, stick with the simplest option: real water. Your body is designed to thrive on it, not on sugar-laced lab concoctions with fancy names.

Don’t Be Fooled by the Label

The next time you see a bottle labelled “Relax” or “Defence,” take a moment to look beyond the marketing and assess what’s really inside. A colourful label and a list of vitamins doesn’t make a product healthy — especially when it's mostly sugar water with a few token nutrients.

True vitality comes from consistently making whole food choices, staying active, and getting enough rest — not from buying into the illusion that health can be bottled and sold. Save your money, skip the synthetics, and opt for real nourishment instead.

What do you think about “vitamin” drinks? Is your low-energy solution a bottle of “energy”, or your method of concentrating a bottle of “focus”?

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Another Nail in the Coffin for Soft Drinks?

It’s good to see yet another study on the detrimental effects of Soft Drinks. This time a study from the University of Oklahoma compared two groups of women over a five year period. One group in the 4,000 strong study consumed two or more sugary soft drinks, whilst the other group drank one or less. The participants had their weight, waist size, cholesterol & triglyceride levels measured and compared over the course of the study. The study concludes that woman drinking two or more soft drinks a day are at a higher risk of developing cardiovascular disease and diabetes.

The study indicates that whilst the woman’s weight didn't necessarily increase on this soft drink regime, their risk of developing high triglycerides increased four-fold – therefore bodily fat doesn't appear to be the sole reason for the risk.

An observational study like this has far too many variables, yet it is still useful, especially if it leads to further (ideally clinical) studies. It’s also useful if it makes those who consume soft drinks question their nutrition. I think it likely a woman who consumes several soft drinks a day isn't likely to be following a healthy Paleo diet in every other aspect of her nutrition. This makes it impossible to attribute the declining health of that group to their soft drink consumption alone. I also have trouble with the category of “one of less” soft drinks, as I’d consider one soft drink a day to be very high use – especially where those drinks contain High Fructose Corn Syrup (HFCS)! I look forward to the full peer reviewed study which may address some of these points.

I think a lot of slim people consider themselves healthy and have an attitude that they can “get away” with a poor diet, including drinking regular soft drinks. This study goes some way to challenge those views, and perhaps might help make people realise even though they may feel healthy today, they may be storing up problems for their future health. I just hope studies like this don’t lead to diverted consumption of diet soft drinks, which in my opinion are often even more harmful.

What’s wrong with drinking water?

Soft Drinks and Metabolic Disruption: More Than Just Sugar

While studies like the one from the University of Oklahoma highlight the obvious dangers of sugar-sweetened beverages, it’s crucial to understand that the issue with soft drinks extends beyond their sugar content. The combination of artificial colouring, preservatives, acids and industrial sweeteners creates a chemical cocktail that disrupts metabolism and places significant stress on the body.

Even when weight gain isn't immediately visible, these drinks can silently wreak havoc. Elevated triglycerides, increased insulin resistance, fatty liver, and systemic inflammation can all be linked to frequent consumption of sugary beverages. Metabolically, these drinks offer zero benefit and numerous risks — often in the absence of any clear satiety, which can lead to increased overall caloric intake.

The False Health Halo of Diet Drinks

For those looking to reduce their sugar intake, switching to diet soft drinks might seem like a logical step. However, many emerging studies indicate that artificial sweeteners such as aspartame, sucralose and acesulfame potassium may cause their own set of health issues. They can interfere with gut microbiota, disrupt hunger hormones, and may even be linked with long-term weight gain and glucose intolerance.

Moreover, the very sweetness of these drinks — even without calories — continues to condition the palate to expect sweet tastes constantly, making it harder to wean off sugary or ultra-processed foods. The result? A loop of craving, consumption and metabolic confusion that undermines real food efforts.

Challenging the “Skinny Equals Healthy” Myth

One of the most insidious ideas perpetuated by food marketing is the belief that as long as you maintain a healthy weight, your diet doesn’t matter. But studies like this reinforce the idea that metabolic health is about much more than what the scale says. You can be lean and still suffer from high triglycerides, poor insulin sensitivity, and chronic inflammation.

Soft drinks provide a perfect case study for this. They may not cause immediate weight gain, but their effects on internal health markers can still be profoundly damaging. Just because someone looks “healthy” on the outside does not mean their blood chemistry or organ function reflects the same.

The Case for Replacing Soft Drinks With Real Hydration

Water, herbal teas and homemade infusions with mint, lemon or cucumber provide true hydration without any of the additives found in commercial beverages. For those transitioning off soft drinks, fizzy mineral water with a squeeze of citrus can mimic the mouthfeel of soda without the negatives.

If you're looking for a gentle detox or liver support, dandelion tea and milk thistle infusions can also help — and they’re far more aligned with a Paleo approach than artificially flavoured drinks pretending to offer energy or focus.

How Observational Studies Inform the Bigger Picture

While observational studies can't prove causation, they are often the first step in identifying patterns that warrant deeper investigation. When repeated across large populations and corroborated by mechanistic science, they form a compelling body of evidence.

In the case of soft drinks, we now have multiple observational and controlled studies pointing toward similar conclusions — that sugary beverages contribute significantly to chronic disease. This growing data pool helps to inform public health recommendations, consumer awareness, and eventually, policy change. For example, some cities have introduced sugar taxes on soft drinks or mandated clearer labelling due to this type of research.

The Hidden Link Between Soft Drinks and Gut Health

One area of emerging interest is how soft drinks impact the microbiome. High-fructose corn syrup and artificial additives can feed pathogenic gut bacteria, creating dysbiosis that extends far beyond digestion. This imbalance in gut flora has been linked to autoimmune conditions, mood disorders, and metabolic diseases — further cementing the idea that soft drinks are more harmful than they might first appear.

Artificial sweeteners used in diet soft drinks may also impair the gut lining and encourage the overgrowth of less beneficial bacterial strains. Over time, this can lead to leaky gut and low-grade chronic inflammation, further increasing the risk of disease.

Making Better Choices Daily

If you're trying to support your health or follow a Paleo lifestyle, removing soft drinks is one of the easiest and most impactful changes you can make. Hydration doesn’t need a flashy label or marketing campaign — your body thrives on simplicity. Filtered water, coconut water (in moderation), herbal infusions, and even homemade kombucha (if tolerated) are all great alternatives.

Planning ahead can also help reduce temptation. Keeping a stainless steel bottle of chilled water with you or preparing infused water at the start of each day makes it more likely that you’ll stay hydrated and avoid vending machines or corner shops selling fizzy drinks.

Long-Term Vision: Shifting the Health Conversation

It’s encouraging to see studies like this gaining attention and challenging long-held beliefs. But for real change to occur, the public narrative needs to shift away from calorie-counting and weight-focused metrics toward deeper markers of health. Blood sugar stability, hormone balance, inflammation, and mental clarity are far better indicators of wellbeing.

Eliminating soft drinks — both sugary and diet — is a small but meaningful way to support your body, improve long-term outcomes, and honour the Paleo philosophy of eating (and drinking) in alignment with our evolutionary biology.

As new studies emerge, the importance of whole, unprocessed foods and drinks becomes clearer. Let’s hope this rising body of evidence encourages more people to swap the can for a clean glass of water — their hearts, brains, and future selves will thank them.

What do you think of observational studies like this? Do you think they will they one day start to change nutrition en masse?

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Does Drinking Alcohol Fit With Paleo?

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So, yesterday was my Birthday and I had a fabulous time. I hadn't drunk for a long time, but as it was my Birthday, it seemed only right to have a few drinks at my Halloween party last night! Alcohol and Paleo? Do they mix?

I think there are two main problems with drinking whilst adhering to a Paleo lifestyle. Clearly the ingredients in alcohol are often far from Primal. Alcohol can contain a lot of sugar and gluten in grain based drinks, such as beer. I think the other big issue with drinking is that you may start off with good intentions, but after a few drinks you may become less cautious with drink choice, and more prone to eat un-Paleo food when you inevitably get hungry later on.

Alcohol clearly is not Paleo, and I think it’s a best kept as an occasional treat. There, of course, are times that you want to enjoy a few drinks. At these times, by making good choices along with a degree of planning, you can minimise the damage from a night out.

Before Going Out

Think about where you’re going and what you’ll be drinking before you go. This way it will be a lot easier to stick to your plans, instead of trying to work it out at the bar and ending up with a beer in your hand.
Are you going to be eating at a Paleo friendly restaurant during the evening? If not, I think it’s very wise to eat just before you go out. Make sure you don’t shy away from fat and protein in your pre-drink meal.
Also, I think it’s very wise to prepare some delicious Paleo food for when you get home! If you come in hungry with nothing ready, you might find non-Paleo food a more attractive proposition than you would usually!

At the bar

So, what are the least-bad drink options? And which drinks should you avoid at all costs?

BETTER CHOICES

Many Paleo people swear by Robb Wolf’s NorCal Margarita. This is made with 100% agave tequila, juice and pulp of a fresh lime, ice and soda water. The tequila is made from fermented agave juice, so it is gluten and starch free. The lime is said to dull the insulin response to the alcohol sugars and provide a net alkaline load in the blood stream. The CO2 from the soda water is said to help the alcohol reach the blood stream sooner, meaning you need to drink less.
Other than Tequila, vodka can be a reasonable choice. Look for vodkas distilled from grapes or potatoes.
Gin can be an option too, but avoid those distilled from sugar and other grains (look for juniper berries)
Red wine has the benefit of containing anti-oxidants; another fair choice. • Cider, especially if you can find a good, organic brand, is a far better choice than beer, though still high in sugar.
Generally dry wines and spirits are the best choices in terms of low-carb content, but be careful with those ingredients!

AVOID

Beers are generally going to be heavily grain based. Some barley based beers (such as Belgium beers) may be rendered gluten free by secondary fermentation. You can also get gluten free beers, however they are likely to still contain grains, and other undesirable ingredients. Gluten aside, beer is also very carb heavy; another reason to make a different choice.
Many drinks are extremely high in sugars. Avoid drinks with fruit juices (these are almost never made with real, fresh fruit juice anyway.
Premixed drinks often have very un-Paleo ingredients as well as lots of sugars; avoid!
Mixers such as fizzy soft drinks should be avoided as they are full of sugar and all sorts of artificial ingredients. Have your spirits with soda water, or on ice.

Afterwards

When you get home eat some good Paleo food containing good fat and protein and drink water. Even if it was a late night, try to get up at your usual time the next morning to avoid disrupting your routine for the next few days.

I stuck to vodka, fresh lime and soda water and had a great night. However, I probably won’t drink again for a long time as it doesn't fit in too well with my Paleo lifestyle!

What are your drinking strategies? Am I missing some good tips? What is your favourite drink? Or perhaps you don’t drink at all?

How to Recover After Drinking on a Paleo Diet

Even if you’ve made smart drink choices, alcohol can still take a toll. The day after drinking, your body is likely to be slightly dehydrated, inflamed, and in need of restoration. Fortunately, your Paleo pantry can offer excellent support to bounce back quicker.

Hydration Is Key

Alcohol is a diuretic, which means it depletes your body of fluids and electrolytes. Start your day with a large glass of water, ideally with a pinch of natural sea salt or a squeeze of lemon for added minerals. Coconut water is also a fantastic Paleo-friendly rehydration option, packed with potassium and natural sugars to gently replenish energy stores.

Rebuild with Nutrient-Dense Food

Your first meal post-drinking should be built around high-quality protein and healthy fats. Try:

Scrambled eggs cooked in ghee with spinach and mushrooms
Grilled chicken or salmon with avocado and roasted sweet potato
A nourishing bone broth with added greens and slow-cooked beef or lamb

Avoid sugary breakfast cereals, pastries, or toast — these will only cause a blood sugar crash and worsen your energy levels throughout the day.

Paleo-Friendly Mocktails for Social Events

If you enjoy the ritual of having a drink in hand at social events but want to skip the alcohol, mocktails are a great option. You can create vibrant, refreshing drinks without processed mixers or added sugars.

Mocktail Ideas to Try

Cucumber Lime Fizz: Cucumber slices, fresh lime juice, mint leaves, and soda water over ice
Berry Shrub: Muddle fresh berries with apple cider vinegar and top with sparkling water
Ginger Tonic: Grated ginger, lemon juice, and soda water with a dash of bitters (check for Paleo-friendly brands)

These not only taste fantastic but help you feel included and festive without the downsides of alcohol.

Planning a Paleo-Friendly Party

Hosting your own event is a great way to control your food and drink environment. Whether it’s a birthday, celebration, or casual get-together, you can easily make it Paleo without guests even noticing.

Tips for Hosting

Serve a DIY taco or burger bar using lettuce cups or sweet potato slices instead of buns or wraps
Offer a cooler stocked with sparkling water, infused water, and a few low-sugar cocktail ingredients for guests to mix themselves
Prepare sweet potato wedges, grilled skewers, or Paleo dips like guacamole and baba ganoush to keep people satisfied

Planning ahead makes it much easier to enjoy yourself without derailing your eating style.

Does Alcohol Affect Fat Loss on Paleo?

If one of your goals is fat loss, it’s worth understanding how alcohol impacts your progress. When you drink, your body shifts its priority to metabolising alcohol — meaning fat burning, muscle recovery, and digestion all take a backseat. While the occasional drink is unlikely to stall your efforts long-term, regular drinking can slow things down noticeably.

Tracking Progress Honestly

If you notice fat loss has plateaued and you’re drinking every weekend, consider scaling back for a few weeks to assess the impact. Often, it’s not just the alcohol itself but the after-effects — skipped workouts, poor sleep, and snacky choices — that cumulatively affect results.

How Alcohol Affects Sleep Quality

Many people believe alcohol helps them sleep, but in reality, it disrupts the quality of rest. Alcohol reduces REM sleep, the deep, restorative stage of the sleep cycle. This can leave you groggy, unrefreshed, and craving more sugar and caffeine the next day — not a good combo for staying Paleo.

If you do drink, stop at least 2–3 hours before going to bed and hydrate well to reduce the impact on your sleep.

Alcohol-Free Living and the Paleo Lifestyle

For some people, cutting out alcohol entirely becomes a natural extension of the Paleo lifestyle. They find more energy, better skin, improved mental clarity, and a stronger connection to hunger cues when alcohol is removed altogether. If you’re curious, you might try an alcohol-free month and track how you feel.

Benefits Reported by Those Who Quit

Better sleep and recovery
Reduced bloating and inflammation
More consistent energy and mood
Improved relationships with food and routine

You don’t need to declare yourself sober for life to benefit from periods of sobriety. Even cutting back can yield noticeable improvements.

Social Pressure and Drinking

One of the biggest challenges around alcohol is navigating social expectations. Whether it’s a friend insisting you “have just one” or a festive occasion, saying no can feel awkward. But being confident in your choices — and having a polite response ready — makes it easier.

Example Responses

“I’m taking a break and seeing how good I can feel — want to join me with a mocktail?”
“I’ve got an early morning tomorrow, so just sticking to soda and lime tonight.”
“I’m on a wellness challenge — I’ll tell you all about it next week!”

Most people are more supportive than we expect — and if they aren’t, it says more about them than it does about your choices.

Final Thoughts on Alcohol and Paleo

Navigating alcohol while staying Paleo is a personal choice — one that depends on your goals, values, and how your body responds. Whether you enjoy the occasional NorCal margarita or prefer to stay completely alcohol-free, the key is awareness and intentionality. By planning ahead, making mindful choices, and recovering well, you can enjoy social occasions without compromising your health journey.

Have you experimented with alcohol and your Paleo lifestyle? What’s worked best for you? Share your experience and let’s keep the conversation going.

Soft Drinks and Violence?

I was interested to hear about a study linking consumption of non-diet soft drinks with violence in teenagers. The study found teenagers who drank soft drinks frequently were 9 – 15% more likely to engage in violent activities, than those who were not frequent drinkers. Almost one in three pupils in the study group of 1,878 drank over five cans of soft drink a week. And if that's one in three, presumably many of the people in the study group must get the majority of their hydration from soft drinks.

This was an observational study, so perhaps the ingredients in the soft drink caused the anti-social behaviour in those who consumed it; or perhaps the anti-social behaviour lead to those teenagers drinking more soft drinks?

But surely with such a high correlation, it has to be beneficial to prevent soft drinks being so accessible to teens? Even more of a problem seems to be the prevalence of energy drinks that seem especially popular with young people. I'd love to see some studies into the effects of these chemically laden drinks.

The Rising Popularity of Energy Drinks Among Teens

While traditional soft drinks like cola have long been a concern for their sugar content and artificial additives, the more recent surge in energy drink consumption among teens may be even more alarming. Marketed with flashy branding and promises of improved performance, focus, and stamina, these drinks are increasingly targeted at adolescents and young adults. Yet, they often contain extremely high doses of caffeine, stimulants, artificial sweeteners, synthetic vitamins, and preservatives — a volatile cocktail for a still-developing body and brain.

Some popular brands contain over 150mg of caffeine per serve — equivalent to more than two cups of strong coffee — with some “extreme” versions exceeding 300mg. Combined with sugar, guarana, taurine, and other synthetic compounds, the stimulating effect on the central nervous system can be profound. For teens, who are more vulnerable to disrupted sleep, anxiety, and hormonal imbalance, regular energy drink consumption may lead to more than just restlessness — it may exacerbate aggressive tendencies, impair focus in school, and contribute to emotional dysregulation.

Potential Behavioural and Neurological Effects

There’s a growing body of evidence that links high sugar consumption and excessive caffeine intake to mood swings, irritability, and reduced cognitive performance. In the context of soft drinks and energy drinks, where sugar and caffeine often co-exist, the neurochemical rollercoaster can be intense. Blood sugar spikes followed by crashes can cause irritability and fatigue, while overstimulation from caffeine can lead to jitteriness, restlessness, and even impulsivity.

Given the teenage brain is still developing, particularly in areas related to emotional regulation and decision-making, these dietary stressors can have amplified effects. When combined with other modern stressors — social media, lack of sleep, academic pressure — the impact of these beverages could contribute to an overall decline in mental wellbeing and behavioural stability.

Marketing to Young People: A Silent Epidemic?

Energy drink marketing is often embedded within the lifestyle and interests of young people. Sponsorships of extreme sports, video gaming events, and online influencers make these products aspirational and socially relevant. The packaging and naming of these drinks often implies rebellion, power, and performance — themes that resonate strongly with adolescents navigating identity and independence.

This marketing strategy, combined with minimal regulation, means energy and soft drinks are not only normalised but are often positioned as “cool” essentials. With corner shops and vending machines offering two-for-one deals and aggressive branding, many teens develop a daily habit without even recognising the potential consequences.

Health Consequences Beyond Behaviour

Aside from behavioural links, the physical health implications of regular soft drink and energy drink consumption in teenagers are significant. These include:

Increased risk of type 2 diabetes: Due to high levels of added sugar and resulting insulin spikes.
Obesity and metabolic syndrome: Especially when paired with a sedentary lifestyle and ultra-processed food intake.
Dental erosion: Caused by both sugar and acidic ingredients.
High blood pressure and heart palpitations: From excessive caffeine and stimulants.
Sleep disturbances: Disrupting circadian rhythms and impairing recovery and mood stability.

These effects are concerning at any age, but they’re particularly harmful during adolescence — a period where long-term habits are formed and future health trajectories are shaped.

The Role of Parents, Schools, and Policy

Given the strong correlation between soft drink consumption and negative behavioural and health outcomes, there’s a clear need for proactive intervention. Here are some strategies that can help reduce teenage dependence on soft and energy drinks:

Parental education: Encourage families to remove sugary drinks from the home and model healthy alternatives like infused water, sparkling mineral water or herbal teas.
School policy reform: Ban the sale of soft and energy drinks in school canteens and vending machines, replacing them with clean hydration options.
Public awareness campaigns: Use social media, schools and healthcare networks to educate teens on the risks associated with these drinks.
Labelling laws: Mandate clearer warnings about caffeine and sugar content, especially for energy drinks marketed to minors.
Access restrictions: Consider age limits or stricter sales policies, similar to those for cigarettes or alcohol, for high-caffeine energy drinks.

Encouraging Better Habits Through Paleo Principles

The Paleo approach offers teens a clear and consistent alternative: real hydration and real food. By promoting filtered water, herbal teas, fresh juices (in moderation), and home-brewed kombucha (with minimal sugar), we can reframe what hydration means and how it supports physical and mental wellbeing.

Teens who eat a balanced diet rich in healthy fats, protein, and fibre will naturally experience better blood sugar stability, mood regulation and energy levels — reducing the perceived “need” for quick fixes like caffeine and sugar. Helping them understand this connection can empower healthier choices that last beyond adolescence.

Empowering Young People with Information

Ultimately, most teens don’t respond well to restriction alone — they thrive on autonomy and understanding. Offering them clear, respectful information about the consequences of energy and soft drinks, and showing them how to create healthier alternatives, is a far more effective strategy than bans or lectures.

For example, introducing teenagers to Paleo-friendly protein smoothies, homemade iced teas, or naturally flavoured sparkling water gives them tools to replace the bad with something equally satisfying. Involving them in the process — making drinks at home, trying recipes together — helps build buy-in and curiosity.

A Community-Level Conversation

This isn’t just a parenting issue — it’s a community-wide concern. Teachers, coaches, health professionals, and even older peers have a role to play in shifting the cultural norm around what we drink. By speaking openly about the links between food, mood, and long-term health, we can help the next generation make empowered decisions that support, rather than sabotage, their wellbeing.

Limit Soft Drinks?

Do you think teenagers should be given a free rein, or should soft drinks consumption be limited somehow?

What’s So Bad About Soft Drinks?

2 Comments

I think most people realise fizzy Soft Drinks like Coke, Pepsi and Sprite are bad. But I see so many people going for the diet versions of these drinks. The word “diet” on the can, seems to make people think it’s not an unhealthy choice. If something has zero calories – well that’s healthy isn’t it?

When I first found got interested in nutrition (on my way to Paleo), I did a lot of research. As soon as I found out more about soft drinks, I stopped my occasional consumption immediately. I certainly understand the appeal. They taste sweet, they are cold on hot days, they are available everywhere; in fact most employers I’ve worked for have supplied them for free. I think a lot of people who perhaps aren’t so keen on water may even feel that they are getting hydrated. The caffeine and sugar content may also help consumers to feel more energised – at least initially.

The “non diet” versions contain significant amounts of some form of sugar; be it cane sugar, or even the nasty high fructose corn syrup (HFCS). Drinking this much sugar will cause your blood sugar to rapidly rise. The pancreas will respond by releasing insulin, to decrease blood sugar levels. When levels drop, hunger will result – often resulting in a craving for more sugary food or drink. But even more worrying are the “diet” versions of these drinks. Instead of sugar they use artificial sweeteners such as aspartame to make the drink taste sweet. Taking a Paleo viewpoint, aspartame is a relatively new chemical, though we know it is an excitotoxin, capable of passing the blood-brain barrier, possibly causing cellular damage, scary stuff.

There is also evidence suggesting artificial sweeteners may cause a psychological insulin response. So when you drink a diet soda, the brain recognises the sweet taste and prepares the body to launch an insulin response, to the expected increased blood sugar levels. This leaves an excess amount of un-utilised insulin in the blood stream, which may contribute to insulin resistance. This could result in decreases to the blood sugar level, increasing hunger, not to mention the effects of the insulin on the bodies fat storage mechanisms. Aspartame has also been linked with all sorts of issues, such as memory problems, birth defects, brain tumours and convulsions. Some fizzy drinks use other sweeteners, but I think the best advice is to completely avoid them; it’s just not worth it.

Another component of these fizzy drinks are Phosphates. Phosphoric acid is believed to interfere with Calcium absorption and may cause a loss of calcium from the body. The acidity of soft drinks also results in calcium leaching to buffer the PH levels. Osteoporosis anybody?

Caffeine is another big issue with soft drinks, but I think that it is worthy of its own future post.

Can’t break the diet coke habit?

Try sparkling water 1:1 with apple cider vinegar then keep reducing the ratio. I often drink sparkling water with a slice of lemon or lime. But ultimately, drink water (and perhaps the occasional cup of tea)!

What do you think about soft drinks? Do you still drink them?