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Ingredients: Carbonated water, glucose-fructose and/or sugar, caramel colour, phosphoric acid, caffeine, citric acid, natural flavour*
Carbonated Water
Purpose:
Carbonated water is the liquid ingredient prevalent in soft drinks. The carbonation, due to being infused with carbon dioxide, creates a fizzy quality and can also act as a preservative (1).
Health Benefits:
Although having a slightly acidic pH, carbonated water has the same health effects as still water (2).
Potential Health Risks:
Although plain carbonated water is healthy, some types of carbonated water products contain additives such as sweeteners, sodium, sugar, artificial acids and much more. Individuals should read the ingredients and nutrition labels carefully (3).
Recommendation:
You can drink sparkling water regularly if it is easier for you to stay hydrated with it than with still water (2). It is not recommended to drink this if you have irritable bowel syndrome (IBS) or other stomach problems, as it can cause gas or bloating (3).
Glucose-Fructose and/or Sugar
Purpose:
Glucose-fructose, also known as high-fructose corn syrup (HFCS), is used as an added artificial sweetener in various products. It gives them a sweet taste and is usually found in processed foods with added sugar (4).
Health Benefits:
High-fructose corn syrup provides no known health benefits; in fact, it contains plenty of calories without any essential nutrients and may contribute to negative health effects, especially when consumed in excess (5). The same can be assumed for sugar in general (6).
Potential Health Risks:
Glucose-fructose may contribute to obesity due to the extra calories it adds to a diet, potential heart disease and diabetes, but further research is required, and digestive disorders with symptoms such as bloating and gas (4).
Recommendation:
The American Heart Association advises consuming no more than 6 teaspoons of added sugars per day for women and no more than 9 teaspoons for men (7).
Caramel colour
Purpose:
Caramel colour is a product of heating sugar, often used as a colour additive. The colour additive specifically used in Pepsi is classified as e150d or Class IV, a classification based on the catalysts used in the manufacturing process (8).
Health benefits:
There are no specified health benefits—the additive is solely used for aesthetic purposes (8).
Potential Health Risks:
There are no health risks that have been proven (9). In 2011, California listed 4-methylimidazole (4-MEI), an impurity formed during the production of e150c and e150d, as a carcinogen. However, due to the lack of strong evidence, no other regulatory agency followed suit. The US Food and Drug Administration (FDA) released a statement soon after, mentioning that a person would have to drink 1,000 cans a day to reach the carcinogenic effects that prompted California’s proposition (10).
Recommendation:
There are varying Acceptable Daily Intakes (ADI) for the various types of caramel colour. E150d caramels have an ADI of 200 mg/kg (9).
Phosphoric Acid
Purpose:
Phosphoric acid creates a sharp, acidic flavour and prevents the growth of bacteria. High amounts are usually added to various products, particularly in processed foods (11).
Health benefits:
Phosphoric acid is made from phosphorus, a mineral that supports the kidneys, the bones and teeth, muscle recovery, and creating DNA and RNA, the genetic codes of living things (11).
Potential Health Risks:
Studies show that consuming excessive amounts of phosphoric acid may lead to increased risks of osteoporosis, heart disease, and bone loss due to calcium deficiency. Calcium and phosphorus work together to improve and maintain bone and teeth health, but an imbalance for either can cause problems. Additionally, the substance may damage the body’s ability to use minerals such as iron, zinc, and magnesium. It can also be dangerous if it is exposed to your skin, eyes, or respiratory system (11).
Recommendation:
The recommended daily amount of phosphoric acid is 700 mg. Adults with kidney disease should consume no more than 800 to 1000 mg of phosphoric acid daily. Intake of more than 4000 mg per day can cause adverse health effects (11).
Caffeine
Purpose
Caffeine is a natural stimulant. It is commonly found in tea and coffee, but it can also be found in soft drinks and energy drinks (12). One 16-ounce Pepsi can contain 50 mg of caffeine (13).
Health Benefits
Caffeine blocks out adenosine, a neurotransmitter that makes you feel tired. This has also been thought to improve mood and brain function. Contrary to common belief, caffeine does not contribute to heart disease and diabetes, in fact, it protects the body against it (12).
Potential Health Risks
Caffeine is relatively safe for consumption, but side effects may occur if consumption is excessive. Excessive consumption may cause anxiety, restlessness, tremors, irregular heartbeat, trouble sleeping, headaches, and migraines (14). Pregnant women may also be susceptible to increased chances of miscarriage or low birth weight (12).
Recommendation
The recommended amount of caffeine intake per day is about 400 mg for most adults. Consumption over this limit may lead to health risks. Pregnant women specifically should lower their intake to about 200 mg a day (14).
Citric Acid
Purpose
Artificial citric acid is usually used in food products, pharmaceutical and dietary supplements, and cleaning agents. In food products, it is used to enhance acidity and flavour, as well as as a preservative (15).
Health Benefits
Generally, citric acid helps metabolize energy, absorb nutrients and protect against kidney stones (15).
Potential Health Risks
There have been reports regarding side effects (such as swelling and stomach pain) from those who had consumed artificial citric acid. It suggests that mould residues from artificial citric acid may have caused such allergic reactions, but this has not been proven (15).
Recommendation
While there is no specified amount when it comes to food intake (the amount edible per day depends on how it balances with other dietary factors) (), unbalanced and excessive amounts of artificial citric acid may cause the dissolving of your tooth enamel. Because of that, it is recommended to rinse your mouth after eating products with citric acid or to use a straw when consuming it (16, 17).
Natural flavours
Purpose:
Natural flavours are used to enhance a product’s taste (18). Unlike artificial flavours, these derive from plants and animals (19).
Health Benefits
Natural flavours do not necessarily contribute to the nutritional value. Nutrition experts and public interest groups often do not disclose any data about natural flavours, so there is no concrete data regarding their effects on our bodies (18).
Potential Health Risks
The use of the word ‘natural’ also does not mean that it isn’t highly processed nor filled with chemical additives (19). There are multiple varieties and blends of natural flavours, so individual reactions can occur (18).
Recommendation
Since it is present in multiple food products, it can generally be considered safe to consume occasionally. If you follow a specific diet or have allergies, it is advised to investigate what the natural flavours contain (18).
Overview: Switch to healthier alternatives, like water!
Soft drinks are quite unhealthy because they have a large amount of artificial sugar. It is recommended that healthier alternatives, such as natural juices, natural sparkling water, and water, should be consumed instead of soft drinks.
References:
How Soft Drink is Made. How Products Are Made. (n.d.). http://www.madehow.com/Volume-2/Soft-Drink.html.
Lang, A. (2020, April 7). Does Sparkling Water Hydrate You? healthline. https://www.healthline.com/nutrition/does-sparkling-water-hydrate-you.
Stevens, C. (2018, September 17). Is Carbonated Water Bad for You? healthline. https://www.healthline.com/health/food-nutrition/is-carbonated-water-bad-for-you.
What You Need to Know About High Fructose Corn Syrup. Unlock Food. (2018, May 10). https://www.unlockfood.ca/en/Articles/Carbohydrate-and-Sugar/What-You-Need-to-Know-About-High-Fructose-Corn-Syr.aspx.
Mawer, R. (2019, September 27). 6 Reasons Why High-Fructose Corn Syrup Is Bad for You. healthline. https://www.healthline.com/nutrition/why-high-fructose-corn-syrup-is-bad#6.-Contains-no-essential-nutrients.
Zeratsky, K. (2020, September 12). What the research says about high-fructose corn syrup. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/high-fructose-corn-syrup/faq-20058201.
FDA Urged to Determine Safe Limits on High-Fructose Corn Syrup and Other Sugars in Soft Drinks. Center for Science in the Public Interest. (2013, February 13). https://www.cspinet.org/new/201302131.html.
Han, J. (2019, December 19). What is Caramel Color (E150) in food: Uses, Safety, Side effects. Food Additives. https://foodadditives.net/colors/caramel-color/.
Vollmuth, T. A. (2017, December 5). Caramel color safety – An update. Food and Chemical Toxicology. https://www.sciencedirect.com/science/article/pii/S0278691517307457.
Aubrey, A. (2013, July 3). Coke Changed Caramel Color To Avoid Cancer Warning; Pepsi In Transition. NPR. https://www.npr.org/sections/thesalt/2013/07/03/198040172/coke-changed-caramel-color-to-avoid-cancer-warning-pepsi-in-transition.
Goldman, R. (2017, October 12). Is Phosphoric Acid Bad for Me? healthline. https://www.healthline.com/health/food-nutrition/is-phosphoric-acid-bad-for-me.
Petre, A. (2020, June 3). What is Caffeine, and Is It Good or Bad for Health? healthline. https://www.healthline.com/nutrition/what-is-caffeine.
PEPSICO. (n.d.). The Facts About Your Favorite Beverages (U.S.): Caffeine. The Facts About Your Favorite Beverages (U.S.) | Caffeine. https://www.pepsicobeveragefacts.com/home/caffeine.
Mayo Foundation for Medical Education and Research. (2020, March 6). Caffeine: How much is too much? Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678.
Van De Walle, G. (2019, February 15). What Is Citric Acid, and Is It Bad for You? healthline. https://www.healthline.com/nutrition/citric-acid.
Sharon, Ossie. (2016). Re: What is the edible amount of citric acid per day and concentration of citric acid in food that can be eaten?. Research Gate. https://www.researchgate.net/post/What-is-the-edible-amount-of-citric-acid-per-day-and-concentration-of-citric-acid-in-food-that-can-be-eaten/571f604e4048541d3751971f/citation/download.
Citric Acid. ChemicalSafetyFacts.org. (2020, May 7). https://www.chemicalsafetyfacts.org/citric-acid.
Spritzler, F. (2016, December 16). Natural Flavors: Should You Eat Them? healthline. https://www.healthline.com/nutrition/natural-flavors.
Credits:
Researcher: Ronak Patel
Reviewed by: Karen Giesbrecht (Registered Dietitian)
Editor: Tanya K
Graphics: Tiffany Z
Last updated on September 08th, 2021, 6:20 PM PST/PDT
*Disclaimer: Ingredients may vary from company to company and product to product. The information included is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, please consult a registered dietitian for nutrition recommendations that are customized for you.
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