You reach for your favorite drink—maybe it’s that refreshing iced tea, a vibrant bottle of fruit juice, or a bubbly “zero sugar” soda. It feels like a harmless choice, even a healthy one. But according to natural health educator Barbara O’Neill and a growing body of nutrition research, some of the beverages we think are good for us may be quietly working against our health.
In this article, we’ll take a closer look at five popular drinks that might not be as nourishing as they seem, the reasons behind their health risks, and what you can enjoy instead to support better energy, digestion, and long-term vitality.
Why Your Beverage Choices Matter More Than You Think
We often put a spotlight on what we eat, but what we drink can sneak in just as many calories, sugars, and chemicals—if not more. Unlike meals, drinks go down quickly and can add up throughout the day without us even realizing it.
Poor drink choices can lead to blood sugar spikes, sluggish digestion, unwanted weight gain, and even chronic conditions when consumed regularly. Barbara O’Neill emphasizes returning to nature for hydration—favoring water, herbal infusions, and nutrient-rich broths over artificially engineered beverages. Her philosophy echoes many modern research-backed insights.
Let’s uncover the truth behind five drinks you may want to think twice about.
Sugary Soft Drinks: A Sweet Trap with Long-Term Costs
Sodas are deeply embedded in daily routines, but their health consequences are well-documented. A single can of soda can contain 8 to 10 teaspoons of added sugar—a fast track to inflammation, blood sugar crashes, and long-term risks like heart disease and diabetes.
Studies from Harvard’s School of Public Health have linked sugary beverages to obesity and chronic inflammation. And the energy crash that follows? It often leads to more cravings and even more sugar.
If you’re looking for better hydration options, try sparkling water with a splash of citrus, chilled herbal tea, or simply infuse your water with cucumber and mint for a refreshing twist.
Energy Drinks: False Fuel for a Tired Body
They promise power, clarity, and stamina—but energy drinks often come loaded with high doses of caffeine, artificial stimulants, and sugar. Barbara O’Neill and many physicians warn that these beverages strain your nervous system, elevate blood pressure, and disrupt sleep patterns.
One can may contain more caffeine than your body can comfortably handle in a day. Over time, this can lead to anxiety, heart palpitations, and chronic fatigue—not energy.
Instead, turn to green tea for a gentle caffeine boost paired with antioxidants, or try a brisk 10-minute walk to naturally awaken your system.
Bottled Fruit Juice: Health Halo, Sugar Bomb
It’s easy to believe that fruit juice is healthy—it has “fruit” in the name. But many store-bought juices are stripped of fiber and loaded with added sugar or processed concentrates. Even 100% juice, when consumed in large quantities, can spike blood sugar just like soda.
Barbara O’Neill recommends eating whole fruits to benefit from fiber, slow-release sugars, and nutrients that are lost during juicing. For a smarter sip, dilute juice with water or make a green smoothie with more veggies than fruit.
Whole fruit offers more satisfaction and a steadier energy lift without the crash.
Flavored Coffees: Dessert in Disguise
Your favorite coffee drink may be hiding hundreds of empty calories. Flavored lattes, iced mochas, and seasonal café beverages often contain whipped cream, sugary syrups, and rich creams that turn a simple cup of coffee into a sugar bomb.
Barbara O’Neill advises keeping coffee simple and skipping the additives. Black coffee on its own can provide antioxidants and even support focus, but once it’s dressed up, it’s more indulgence than benefit.
Try adding cinnamon or a splash of unsweetened almond milk for flavor without the guilt, or explore caffeine-free alternatives like roasted chicory or dandelion root tea.
Diet Drinks and Artificial Sweeteners: A Sneaky Compromise
It sounds like a healthy trade-off—zero sugar, zero calories. But diet sodas and artificially sweetened drinks might come with their own set of problems. Some studies suggest that artificial sweeteners may alter gut bacteria, increase cravings for sweets, and disrupt the body’s natural response to sugar.
Barbara O’Neill remains cautious about synthetic additives, urging a more natural approach to hydration.
If you’re cutting back on sugar, opt for cold herbal teas, coconut water without added sugar, or naturally flavored sparkling waters with lemon or berry slices.
What Should You Be Drinking Instead?
The good news is that healthy drinks don’t have to be boring. Your body thrives on simple, natural hydration. Start by making these beverages a regular part of your daily routine:
Fresh water—always your body’s first choice
Herbal teas like ginger, chamomile, or peppermint for digestion and calm
Vegetable broths or bone broths for minerals and electrolytes
Green smoothies blended with leafy vegetables, fiber, and clean protein
These drinks hydrate, nourish, and support your body’s natural balance—without the hidden downsides.
Final Thoughts: Sip Smarter, Feel Better
You don’t have to give up every drink you enjoy. But by becoming more mindful about what’s in your glass, you take an empowering step toward better health. Barbara O’Neill’s message is simple yet powerful—get back to basics, and let nature lead the way.
By reducing your intake of processed, sugary, or artificially enhanced drinks, you can support better digestion, sustained energy, and a more resilient body.
Start with one small change today. Swap one drink for a cleaner, more natural option—and see how your body thanks you.
Got a favorite go-to healthy drink? Drop it in the comments—we’d love to hear what’s working for you. And if this article made you rethink your next sip, share it with a friend who’s always got a drink in hand.
Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Please consult your healthcare provider before making significant changes to your diet or health routine.