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Super drinks not that super

While superfoods have been popular for awhile, super drinks are a relatively new trend.
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While superfoods have been popular for awhile, super drinks are a relatively new trend. Juice fasts, the Master Cleanse and other liquid diets have become more popular over the past decade as celebrities preach their benefits as detoxifying agents, capable of inducing rapid weight loss.

While many foods and fluids are promoted as having similar extraordinary benefits, one common denominator between most is that those benefits are often overstated and any evidentiary support, no matter how weak, is exaggerated to show clear connections. Since I clarified the health benefits and nutritional content of some common superfoods several weeks ago, it seems only appropriate to do the same for a few of the trendiest super drinks as well:

1. Kombucha

Kombucha is a slightly-sweet, slightly-acidic beverage made by fermenting tea, sugar, yeast and bacteria. The popularity of this fermented tea is driven by the claims of it being a probiotic-packed beverage with a multitude of health benefits, but the evidence to support these claims is limited at best.

The composition of kombucha can vary based on the ingredients used and the fermentation, so not all brands are created equal. Kombucha is a source of probiotics, but contains a variety of strains in varying amounts, so you may not be consuming the strain that is specific to the digestive results you want, in an amount that would be beneficial.

Although there have been a host of animal studies examining the health benefits of kombucha, there have been no studies involving human subjects since 2003. Since kombucha is a fairly expensive drink, it's up to the consumer to determine if that added expense is worth it, given that there is no scientific evidence to support any therapeutic claims regarding kombucha.

Kombucha can be part of a healthy diet, but more research is needed to determine its biological effects in humans. As well, it is not recommended for pregnant and lactating women, and may be unsafe for people who are immune-compromised, such as those with HIV/AIDS and cancer, so it should be avoided in these populations.

2. Warm lemon water

Warm lemon water apparently paves the way for losing weight faster by flushing out toxins and balancing pH levels in the body.

When looking at detox claims, it's important to remember that the human body has kidneys, a liver, skin and a pair of lungs that detoxify and remove waste products. There is a lack of evidence to prove that any food can cleanse your body of toxins.

In reference to the second claim, the idea of balancing pH levels in the body through food seems to have come from the idea that chronic disease can grow and thrive in an overly acidic or alkaline environment. At best, there are inconsistent results from low quality studies showing any connection between chronic disease and the pH level of the human body. Also, while dietary intake can influence urine pH levels, blood pH is not influenced to move outside the normal range. The body has mechanisms, including involving the kidneys and lungs, to maintain blood pH within a narrow range; lemon juice is not needed for this purpose.

3. Coconut water

Coconut water is heavily marketed as a natural alternative to traditional sports drinks, mostly due to its electrolyte content (sodium and potassium). Coconut water also contains carbohydrates, fat, protein and small amounts of several micronutrients and has been shown to be an effective water for hydrating the human body. Coconut water is generally lower in calories, carbohydrates and sodium than most sports drinks, but much higher in potassium, so if you struggle with high potassium levels, coconut water may not be for you.

In rehydration trials, fluid retention and percent rehydration (this reflects how well body weight and hydration level is restored) were similar between sports drinks and coconut water, but better than with plain water, due to greater urine output with plain water. Other studies have found similar rehydration rates with coconut water, sports drinks and plain water.

Since brands of coconut water and sports drinks will vary in terms of nutrient content, I can't say that both would be equally beneficial for rehydrating after exercise. It's best to evaluate these drinks on an individual basis. If you're buying a drink (sports drink, coconut water or other) for the purpose of rehydrating after exercise, look for the following: water as the first ingredient, 4-8 grams of carbohydrates per 100ml, 45-70mg of sodium per 100ml, and 8-20mg of potassium per 100ml.

4. Matcha

Matcha is a powdered green tea that has, like many superfoods, grown in popularity because of its antioxidant content. While matcha is a source of antioxidants, including Vitamin K, many companies have taken advantage of it's image as a health food. Matcha is now being added to everything from chocolate to cookies and cakes in an effort to capitalize on a trend and potentially increase the healthiness-factor of a product.

If you enjoy the taste of matcha and appreciate the additional antioxidants, it may be for you, but the best way to get a wide variety of antioxidants in your diet is by eating fruits, vegetables, and whole grains and not simply relying on one product.

Kelsey Leckovic is a registered dietitian with Northern Health working in chronic disease management.