Apple sparkling cider, also known as non-alcoholic apple cider, is a fizzy drink made from apple juice. It contains no alcohol, unlike traditional hard cider. Sparkling cider is often touted as a healthy alternative to alcoholic beverages and soda. But is apple sparkling cider truly good for you? Here’s a detailed look at the nutritional value and health impacts of this popular drink.
Nutritional content
One 8 oz (240 ml) serving of apple sparkling cider contains:
| Calories | 117 |
|---|---|
| Total fat | 0 g |
| Sodium | 10 mg |
| Potassium | 179 mg |
| Total carbs | 29 g |
| Sugars | 26 g |
| Protein | 0 g |
As you can see, apple sparkling cider is low in fat and protein and contains no cholesterol. However, it is high in natural sugars, with a single serving providing 26 grams — over 6 teaspoons. The majority of these sugars come from the apple juice concentrate used to make sparkling cider.
Vitamins and minerals
Apple sparkling cider contains small amounts of several important vitamins and minerals:
- Vitamin C: 2% DV
- Thiamin: 2% DV
- Riboflavin: 2% DV
- Niacin: 2% DV
- Vitamin B6: 2% DV
- Folate: 2% DV
- Potassium: 5% DV
- Calcium: 0.4% DV
- Iron: 0.5% DV
While sparkling cider is not a significant source of vitamins and minerals, it provides a small boost to your daily intake. The potassium, vitamin C, and B vitamins are beneficial.
Benefits
Here are some of the main benefits of drinking apple sparkling cider in moderation:
May promote heart health
The polyphenols found naturally in apples have antioxidant effects that may help protect heart health. These compounds can help reduce high blood pressure and LDL “bad” cholesterol, reducing your risk of heart disease.
Contains beneficial antioxidants
Apples are packed with beneficial plant compounds like quercetin, catechin, phloridzin, and chlorogenic acid. These antioxidants help neutralize harmful free radicals and reduce inflammation in the body, potentially lowering your risk of chronic diseases.
May regulate blood sugar
The polyphenols in apple sparkling cider may help slow the absorption of sugar into your bloodstream after a meal. This may result in better blood sugar regulation, an important factor in managing diabetes.
Could support gut health
Apples are a rich source of pectin fiber. The pectin from apples provides food for the beneficial bacteria in your gut. A healthy gut microbiome is important for digestion, immunity, and more.
Contains no alcohol
Apple sparkling cider contains no alcohol, unlike many other festive drinks. This makes it a smart option if you are pregnant, driving, or avoiding alcohol for other reasons but still want a bubbly beverage.
Downsides
Drinking apple sparkling cider has some potential downsides to consider as well:
High in sugar
The main drawback of apple sparkling cider is its high sugar content. Just one 8 oz serving contains 26 grams of sugar, mostly in the form of fructose from added apple juice concentrate.
Consuming too much added sugar may contribute to obesity, heart disease, type 2 diabetes, and fatty liver disease.
Acidity can damage teeth
Apple sparkling cider has an acidic pH around 3. This acidity can erode tooth enamel over time, increasing your risk of dental cavities. The carbonation also worsens the impacts.
May trigger digestive issues
Some people may experience bloating, gas, and diarrhea after drinking apple cider due to its combination of sugars and carbonation, which can ferment in the digestive tract.
Lacks nutrients of whole apples
While sparkling cider is made from apples, the juicing process removes the beneficial fiber found in whole apples. The peel, which contains many antioxidants and polyphenols, is also removed.
Is it better than soda?
Apple sparkling cider is often viewed as a healthier choice than soda. But is that actually true?
Here’s a comparison of the nutrients in 8 oz (240 ml) of apple sparkling cider versus the same amount of cola:
| Nutrient | Apple sparkling cider | Cola |
|---|---|---|
| Calories | 117 | 96 |
| Total sugar | 26 grams | 26 grams |
| Caffeine | 0 mg | 24 mg |
| Sodium | 10 mg | 29 mg |
| Ingredients | Apple juice concentrate, water, natural flavors | Carbonated water, high fructose corn syrup, caramel color, phosphoric acid, natural flavors, caffeine |
While apple sparkling cider does not contain the phosphoric acid, caffeine, or artificial colors found in cola, it is very similar in calories and sugar content. Neither beverage has any fat, protein, fiber, or significant vitamins and minerals.
Overall, sparkling cider is very slightly healthier than cola, but keep in mind they both provide empty calories and a hefty dose of sugar.
Safety and side effects
Apple sparkling cider is generally safe for most people when consumed in moderation.
However, there are some potential side effects to be aware of:
- Dental erosion due to acidity
- Digestive issues like gas, bloating, and diarrhea in sensitive individuals
- Allergic reactions in those allergic to apples
- Dangerously high blood sugar in people with diabetes
- Weight gain if consumed in excess
Pregnant women may wish to limit cider intake to 4 oz (120 ml) per day due to its sugar content. Those with diabetes should be mindful of the total carbohydrates and monitor blood sugar carefully.
The bottom line
Apple sparkling cider can be enjoyable in moderation but should not be considered a healthy beverage choice. While it provides a handful of vitamins, minerals, and beneficial plant compounds from the apples, these are minimal.
The main drawbacks of sparkling cider are its high natural sugar content, acidity, and lack of fiber found in whole apples. Drinking too much may contribute to obesity, dental erosion, digestive issues, and poor blood sugar control.
Overall, apple sparkling cider is a better option than soda or cocktails for celebrations and special occasions. But it should not be a daily beverage choice. Unsweetened seltzer or diluted 100% fruit juice are healthier options for everyday drinking.
As with any beverage choice, enjoy apple sparkling cider in moderation as part of a balanced diet and active lifestyle for optimal health.