Think You’re Making Healthy Swaps? Here’s Why Kombucha, Seltzer, and Canned Fish Might Be Hurting You

When it comes to making healthier food and beverage choices, it's essential to think beyond surface-level swaps. While some swaps may seem like an improvement, they often come with their own set of risks that can undermine your long-term health. Let’s break down why certain popular "healthier alternatives" might not be as beneficial as they seem.

Alcohol vs. Kombucha: Sugar is Still the Problem

While kombucha is often marketed as a healthy alternative to alcohol, it comes with a catch: sugar. Kombucha, especially the brands commonly found on store shelves, contains significant amounts of sugar. And while alcohol’s harmful effects on brain health, hormonal balance, and mental health are well-known, the sugar in kombucha poses its own dangers:

• Hormonal disruption: Sugar can wreak havoc on hormonal balance, exacerbating mood swings, cravings, and energy crashes.
• Increased inflammation: Sugar fuels chronic inflammation, contributing to joint pain, fatigue, and even mental fog.
• Weight gain: Excess sugar is stored as fat, particularly around the midsection.

If your goal is to support your brain, balance your hormones, and reduce inflammation, swapping alcohol for kombucha is not the solution.

Soda vs. Seltzer Water

Another common swap people make is replacing soda with seltzer water. While this might be a step in the right direction, there’s some confusion about the potential risks of carbonation. Let’s address a common myth: carbonated water does not leach minerals from your bones or contribute to bone loss.

Unlike sodas that contain phosphorus, which can interfere with calcium absorption, plain carbonated water does not harm your bones. In fact, certain carbonated mineral waters may actually support bone health due to their mineral content. The National Osteoporosis Foundation highlights that these waters might even provide benefits.

For women, especially as we age and naturally lose bone mass, maintaining strong bones is critical. Strength training, proper nutrition, and calcium-rich foods remain key tools for bone health—but choosing seltzer over soda will not compromise your bones.

While seltzer water may not harm your bones, there are other concerns to keep in mind:

1. Dental Health Concerns

The most significant concern with carbonated water is its potential impact on dental health. The carbonic acid in seltzer water can contribute to tooth enamel erosion over time, particularly when consumed excessively. This effect is worsened in flavored varieties containing added citric acid or sugar, which further increase acidity.

However, plain carbonated water is significantly less harmful than sugary sodas. To protect your dental health:

• Opt for plain, unsweetened carbonated water.
• Limit consumption and avoid sipping on it throughout the day.
• Rinse your mouth with plain water after drinking carbonated beverages.

2. Gastrointestinal Issues

For some people, carbonated water can cause bloating, gas, or stomach discomfort. Those with sensitive digestive systems, such as individuals with IBS or GERD, may find that carbonation exacerbates their symptoms.

Interestingly, others find that carbonated water improves digestion and alleviates constipation. The effects vary from person to person, so it’s important to listen to your body and adjust accordingly.

3. Potential Impact on Appetite and Weight

There’s mixed evidence regarding how carbonated water affects hunger and weight management. Some studies suggest that carbonation increases ghrelin, the hunger hormone, which could lead to increased food intake. On the other hand, some research shows that carbonated water can enhance feelings of fullness, helping to reduce overall calorie intake.

This contradiction highlights the need for further studies, but it’s clear that moderation is key. If you find that carbonated water makes you feel hungrier, it might not be the best choice for managing your appetite.

While seltzer water can be a healthier alternative to sugary sodas, it’s not without its drawbacks. For those looking to improve hydration and health, plain water is still the gold standard. If you enjoy carbonation, consider it an occasional treat rather than a staple, and take steps to protect your teeth and digestive health.

For those transitioning away from sugary beverages, infused water with fresh fruits, herbs, or cucumber is a flavorful and safe way to stay hydrated without the potential downsides of carbonation.

Processed Meats vs. Canned Wild-Caught Fish: A Dangerous Swap

Processed meats, like deli meats, bacon, and sausage, are well-documented carcinogens and harmful to the cardiovascular system. But swapping these for canned wild-caught fish isn’t necessarily a better choice—and here’s why:

1. Fish is Dangerous for the Brain Fish, especially larger species, are one of the highest sources of mercury exposure. Mercury is a neurotoxin, meaning it directly damages the brain and nervous system. Chronic exposure can impact mental health, memory, and cognitive function.
2. DDT and Microplastics Fish are also the highest source of DDT consumption—a known carcinogen. On top of that, fish are heavily contaminated with microplastics, which act as endocrine disruptors. These disruptors throw off hormonal balance, affecting everything from mood stability to metabolic health.
3. Toxins from the Can Canned fish comes with additional risks. The aluminum used in the cans is toxic to the neurological system and can further compromise mental health. The cumulative effects of consuming both contaminated fish and leaching chemicals from the can are simply not worth it.

Telling someone who eats meat regularly to "swap it for fish" is a dangerous recommendation that fails to consider the long-term risks to brain health, hormone balance, and overall well-being.

A Better Approach to Food and Beverages

Instead of trading one problematic option for another, consider these truly health-promoting alternatives:

• For Alcohol or Kombucha: Opt for herbal teas, infused waters, or fresh green juices.
• For Soda or Seltzer: Stick with plain water, or add fresh fruits, herbs, or cucumber slices for flavor.
• For Processed Meats or Fish: Focus on plant-based protein sources like lentils, beans, chickpeas, and seeds, which are nutrient-dense and free from toxins and carcinogens.

Your food and drink choices play a critical role in your brain health, hormonal balance, and long-term vitality. While popular swaps might seem healthier, it’s essential to look deeper at their potential impact. Small, intentional changes—like prioritizing whole, plant-based foods and staying hydrated with clean, nourishing beverages—can help you avoid hidden dangers and set you up for lasting wellness.

True health is about more than just cutting out the "bad"—it's about replacing it with choices that actively nourish and support your body, mind, and spirit.