Whether you want to improve your gut health, boost your immunity, or increase your vitamin intake, there is an ever-growing variety of beverage “shots” to choose from.
But given that some products are high in sugar and others cost over £60 a month, are they really worth it? Carolina Jones We asked experts to evaluate a selection, which we then rated…
Actimel Shot Cultured Strawberry
12 x 100g bottles, £4.50, in most supermarkets.
Per 100ml: Calories, 73; saturated fat, 1 g; protein, 2.8 g; sugar, 11 g; salt, 0.10 g
Say: It contains 10 billion L. casei bacteria, vitamin D, and vitamin B6, and “may help boost your immune system and care for your bones, teeth, and muscle function.”
Expert Verdict: “At first glance, it appears to contain a lot of sugar – 11g (3 teaspoons) per bottle,” says dietician Clare Thornton-Wood.
“However, about half is lactose, a natural sugar in milk. This does not count towards your daily limit (30g) of “free [or added] sugar,” so we worry less about it.
Actimel, M&S
«Lactose is digested more slowly, which is better because it keeps blood sugar stable. But that being said, with about 1.5 teaspoons of added sugar, this is still a medium sugar product.
‘L. Casei bacteria have been shown in the manufacturer’s studies to improve intestinal microbes by resisting digestion by stomach acid. It can also help with diarrhea.
‘Unfortunately the added vitamins are found in very small quantities. Much cheaper would be yogurt or kefir (fermented milk), which you can make yourself.’
6/10
M&S X ZOE Intestinal Shot
150ml, £2, M&S and ocado.com
Per 100ml: Calories, 60; saturated fat, 1.1 g; protein, 2.2 g; sugar, 5.6 g; salt, 0.05 g
Say: Kefir with five billion live cultures from 14 strains, plus mixed fruit puree. ‘Source of calcium that contributes to the normal functioning of digestive enzymes.’
Expert Verdict: “As for the sugar, half comes from milk, so there’s about 1 teaspoon of added sugar per drink,” says Clare Thornton-Wood.
Aidan Goggins, pharmacist and independent supplement industry advisor, adds: ‘These products are sold with the idea that the more bacteria, the better.
‘This drink, however, contains only five billion live bacteria per drink, which is not much compared to some that have more than 100 billion in that serving.
“We have no idea how they processed the added fruit,” he adds. “The use of heat in the pulping process, for example, can destroy some of the vitamin content.
“With many unknowns and a disappointing bacteria count, this drink does not measure up to other options, such as standard kefir or even a probiotic capsule.”
3/10
Yakult balances less sugar
15 x 65ml, £6, in most supermarkets.
Per 100ml: Calories, 41; saturated fat, 0 g; protein, 1.3 g; sugar, 4.4 g; salt, 0.04 g
Say: A drink containing 20 billion L. casei Shirota, ‘scientifically proven to reach the intestine alive and increase bacteria’. It provides 15 percent of daily vitamin D needs, to “support immunity and muscle and bone health.”
Expert Verdict: “Yakult is one of the oldest probiotics on the market, dating back to 1935,” says Aidan Goggins.
It is scientifically proven that Yakult Balance less sugar reaches the intestine alive and increases bacteria
‘Its bacteria L. casei Shirota has been independently studied and found to not only survive gastric fluids and reach the intestine alive, but also improve digestive disorders such as irritable bowel syndrome and reduce the risk of infections stomach.
‘The use of sweeteners maltitol and stevia is smart.
“While some artificial sweeteners can alter the gut microbiome, these do not appear to do so. Maltitol used in small amounts actually helps gut health as it helps feed good bacteria.
“However, the vitamin D content is not sufficient for the recommended daily intake, so supplementation will be necessary.”
8/10
Biotiful KIDS KEFIR strawberry and banana
4 x 100ml, £2, in most supermarkets.
Per 100ml: Calories, 52; saturated fat, 0.8 g; protein, 3.3 g; sugar, 6.9 g; salt, 0.09 g
Say: Kefir packed with good bacteria, calcium and vitamins B12 and D, to “support immunity and promote strong teeth and bones” in children.
Expert Verdict: Probiotics can be equally beneficial for children, and research suggests they can help prevent bed bugs and reduce sick days at school, says Clare Thornton-Wood.
‘It’s worth noting that this product is similar to another from the same brand that doesn’t have ‘kids’ on the label and yet costs 15p/100ml more!
‘There is also no information on the exact levels of probiotics, but it is the sugar content that gives me more food for thought. A good amount is added in the form of purees and fruit juices, which count as free sugar. But once processed, this type provides few nutritional benefits.
‘A 100ml serving of milk would give you almost the same amount of calcium as you would get here, without the added sugar.
‘Moderate amounts of vitamin B12 and D can be easily obtained elsewhere. Children should take a daily vitamin D supplement from birth.
‘Vitamin B12 is found in meat, fish, eggs and marmite. Served on granary toast, this would provide at least four times the amount in one of these.
5/10
Baobab Good Tripe Without Root And Passion Fruit
60ml, £2, ocado.com
Per 100ml: Calories, 18; saturated fat, 0 g; protein, 0.2 g; sugar, 2.7 g; salt, 0.1 g
Say: Contains baobab, a fiber-rich fruit that is a “powerful prebiotic.” High in vitamin C.
Expert Verdict: Instead of live probiotics, it contains prebiotic fiber, which acts as food for good gut bacteria, says Aidan Goggins.
Unrooted Good Gut Baobab & Passion Fruit contains baobab, a fiber-rich fruit that is a “powerful prebiotic”
‘Studies have shown that baobab powder has beneficial prebiotic effects, but only when used in higher quantities, usually more than 15g, i.e. five times more than here.
‘This makes me question the gut health credentials of the product and makes it sound like an expensive, processed juice drink.
‘Likewise, although the fruit is a potent source of vitamin C, it contains only 5 percent baobab, meaning that most of the vitamin C comes from the added preservative, ascorbic acid.
“While it will have some benefits, it is an ultra-processed version, rather than the natural one you would expect from a product marketed with healthy credentials.”
3/10
Plenish Berry Gut Health
£2, 60ml, sainsburys.co.uk
Per 100ml: Calories, 52; saturated fat, 0 g; protein, 0.2 g; sugar, 10.5 g; salt, 0g
Say: “Potent pomegranate, raspberry, and apple cider vinegar, plus millions of live cultures to support gut health.”
Expert Verdict: “The Bacillus coagulans found here has been shown in studies to resist the acidic conditions that often destroy other probiotics,” says Clare Thornton-Wood.
“This is because it produces acid-resistant spores that others do not produce. Getting to the intestine alive can help relieve stomach problems such as bloating.
“Studies also generally show no difference in effectiveness between multi-strain probiotics and single-strain probiotics, like this one.
“What is more important is to check if the strain is beneficial for a specific purpose, such as relieving diarrhea.
‘Apple cider vinegar is a probiotic in its own right. However, the “good” bacteria is in its unfiltered state, and it is unclear if it is used here.
“The downside is the sugar content of fruit juice: 1.5 teaspoons per serving.”
7/10
MOJU Raspberry Gut Health
60ml, £2.10, ocado.com
Per 100ml: Calories, 73; saturated fat, 0; protein, 0 g; sugar, 7.3 g; salt, 0.01 g
Say: Raspberry, lemon and baobab drink containing chicory inulin, “a prebiotic fiber that promotes normal digestive function by increasing good bacteria.”
Expert Verdict: ‘This is one of the drinks with the least sugar, with only 1 teaspoon of sugar per [small 60ml] shot,” says Clare Thornton-Wood.
‘However, it is the most expensive product and would cost you £63 a month if you had one daily.
‘Although it contains inulin, a soluble fiber that feeds gut bacteria, there are no live bacteria, making it an expensive way to increase your fiber and prebiotic intake. To get a high dose of inulin, simply add garlic and onion to food.
“Likewise, the total fiber you get here (4 g) could easily be obtained, and then some, by eating a bowl of oatmeal or a handful of nuts, which would also provide other beneficial nutrients.”
4/10
Benecol blueberry yogurt drink
6 x 67.5g, £4.30, in most supermarkets.
Per 100ml: Calories 52; saturated fat, 2.1 g; protein, 2.8 g; sugar, 4.7 g; salt, 0.09 g
Say: One of these drinks a day can “reduce cholesterol by 7 to 10 percent in two to three weeks thanks to our plant stanols.”
Expert Verdict: Phytosterols, including the plant stanols found in Benecol, have long been recognized for their effective cholesterol-lowering benefits,” says Aidan Goggins.
Benecol claims to “reduce cholesterol by 7 to 10 percent in two to three weeks”
‘They were one of the first ingredients authorized by regulatory bodies to make health claims.
‘They work by binding to cholesterol, which is then eliminated as waste, rather than being absorbed into the bloodstream, where it can clog the arteries.
«However, we still do not know the long-term impact of ingesting plant stanols. “While they are effective in lowering cholesterol, we don’t know if this translates into better long-term heart health.”
Clare Thornton-Wood adds: ‘Although effective, plant stanols must be taken daily or cholesterol levels will rise again. They also have to be combined with exercise and changes in diet.”
6/10