Healthy drinks in Belgium 2025: the ultimate guide to making the right choice

The complete ranking of drinks in Belgium (scientific criteria)

Rank	Drink	Sugar	Health Benefits	Weaknesses
#1	INTI (ginger shot)	1.19g/100ml	AMPK, NF-κB ↓, Nrf2, BDNF, artisanal preparation	Limited dose (30ml shot)
#2	Water (still or sparkling)	0g	Optimal hydration, 0 calories	No active compounds
#3	Green tea (infusion)	0g	EGCG, catechins, partial AMPK	Caffeine (limited effect)
#4	Homemade ginger infusion	0–2g	Gingerols (less than INTI), anti-inflammatory-science-utilisation">anti-inflammatory ginger	Variable bioavailability
#5	Black coffee	0g	Antioxidants, light thermogenesis-thermogenese-perte-poids-shot">	Caffeine, possible dependence
⚠️ #6	Kefir / kombucha	4–8g/100ml	Probiotics, microbiome	Residual sugar, acidity
❌	GIMBER	35g/100ml	Real ginger, lemon	Sugar 3.3× Coca-Cola, AMPK inhibited
❌	Fruit juices	9–12g/100ml	Vitamins	Fructose without fiber, AMPK ↓
❌	Sodas (Coca-Cola, etc.)	10–11g/100ml	None	Sugar, colorants, phosphorus
❌	Energy drinks	11g/100ml + caffeine	ginger and short-term energy	Dependence, crash, tachycardia

The 5 questions to ask yourself before buying a "healthy" drink

1. Sugar content? <5g/100ml = good. 5–15g = acceptable. >15g = avoid for health.
2. Added sugar? Check the 2nd and 3rd ingredients. Syrup, sugar, cane sugar = added.
3. Real active compounds? Gingerols, polyphenols, probiotics — not just "flavor".
4. Production method? artisanal preparation > hot extraction > concentrate.
5. Compatible with your routine? Intermittent fasting, ginger and diabetes, ginger and sport — check.

Why "healthy" does not mean healthy

GIMBER is marketed as a "healthy" drink but contains 35g/100ml of sugar — the second largest ingredient after ginger. Many "wellness" drinks contain added sugars that sabotage the active ingredients they boast. Always check the ingredient list, not just the marketing communication.

FAQ

The best healthy ginger drink in Belgium?

INTI (ginger shot, artisanal preparation, 1.19g/100ml) for functional effects. Water for basic hydration. These two in combination cover 95% of health needs related to drinks.

Are smoothies healthy?

Homemade smoothies with green vegetables, seeds, and few fruits are healthy. Industrial smoothies or mixed fruit juices often contain 10–15g of sugar/100ml without fiber = high blood sugar.