Debbie J., MS, RD contributed this article –

Soda has been around in one form or another for almost 200 years. First developed as a medicine but later enjoyed as a beverage, soda is one of the all-time favorite drinks of Americans that can now be found in over 30 flavors. One 12-ounce serving of regular soda contains about 150 calories and 10 teaspoons of sugar (37 grams). Unlike some other soft drinks (such as lemonade), soda is carbonated. With home carbonation systems, concocting your own sodas on demand may seem like an appealing option. However, have you ever wondered what’s really in that refreshing glass of fizz?

Let’s take a look at the three types of soda in the table below.  Each column represents one type of soda and below, the basic ingredients for that type of soda is listed.  The final column describes the effect that each of the basic ingredients has on soda.  The descriptors that follow the table provide more detail about the basic ingredients, as well as potential risks that they may have on your health.

Carbonated water is water that has carbon gas forced into it, also called carbonic acid (H20 + CO2 à H2CO3). There are no known negative effects from the carbonation of water.

High fructose corn syrup is a modified form of extracted and filtered corn syrup in which an enzyme is added to partially convert glucose to fructose, and is then subjected to activated carbon. Like any sugar source, high fructose corn syrup can demand greater insulin from the body which can set off a metabolic cascade leading to weight gain, inflammation and chronic disease.

Sugar usually refers to the white crystalline granules ‘purified’ (processed and bleached) from sugar beets. Natural sodas often offer non-GMO cane sugar as the source. Like any sugar source, cane sugar and sugar processed from sugar beets can demand greater insulin from the body which can set off a metabolic cascade leading to weight gain, inflammation and chronic disease.

Aspartame is an artificial sweetener made of two amino acids (aspartic acid and phenylalanine), which are not normally found together in nature. See methyl alcohol below for further details.

Sucralose is a modified sugar molecule that has three side units replaced in the chemical structure. Another artificial sweetener used in sodas is acesulfame-K (a synthetic potassium compound).

Caramel coloring is derived by reacting sugar with sulfites and ammonia under high temperatures. Present in higher levels in darker colas, but also present in small amounts in off-yellow sodas. See 4-methylmidazole below.

Phosphoric acid is a flavor enhancer, as well as an antibacterial, commonly found in darker colas that produces a sharp sensation. It can reduce calcium absorption and weaken bones and teeth by requiring much buffering by the body’s calcium phosphate.

Caffeine acts as a stimulant in the body, sparking the central nervous system. It is a substance that crosses the blood brain barrier and is highly addictive. It is also a known diuretic. Natural cola nut drinks may also contain caffeine but since it’s not an added ingredient, you may not see it as an ingredient on the label.

Natural flavors could be any substance to add flavor, ranging from citrus extract, cola nut, and ginger to vanilla.

Potassium benzoate is added to protect taste (by preserving freshness and decelerating spoilage). See benzene below.

THE OTHER STUFF NOT ON THE LABEL

In addition to the ingredients above, the following ingredients may be present in soda but not listed on the label:

Methyl alcohol, created from the breakdown of aspartame under heat, is only partially metabolized by human enzymes and stays as formaldehyde, which is a poison.

4-methylimidazole, a potentially carcinogenic byproduct of caramel coloring due to the reaction between sugar, ammonia and ammonia sulfite.

Benzene, a carcinogen, may be present at low levels in sodas with potassium benzoate and ascorbic acid (Vitamin C) or exposed to repeated high heat or light. Found in amounts below the U.S. EPA’s 5 ppm cut off for drinking water.

However, and contrary to what you may have heard, you will not find in soda:

Flavor enhancers that may have been tested on human embryo tissue. In 2012, Pepsi Co disavowed or halted using products from the biotech firm Senomyx that were developed using human embryo tissue cells (HEK-293).

Now that you know what you’re truly drinking, why not make a change for the benefit of your health? With so many other options to choose from on the shelf, choose natural beverages and avoid the hidden stuff that doesn’t do your body any good. At the soda fountain, your safest option will be unsweetened, fresh-brewed iced tea. The bonus is that you still get a little caffeine, but no sugar!

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Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.

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