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Sep 289 min read

Toxins in Soda

In a New York City study, it was found that people consume 1.9 sugar-sweetened sodas per day on average. Besides the high levels of sugar or toxic sugar substitutes in sugar-free/diet versions, soda contains a variety of harmful toxins, which people are continuously exposed to with frequent consumption.


Soda as a whole has been linked to health issues. Soft drinks are potentially associated with pancreatic cancer. Soda has also been linked to abnormal gene expression, damage, hormonal shifts, cell death, decreased energy production, and oxidative stress in the brain, as well as gene and liver damage. When water disinfected with chlorine is used in soda, trihalomethanes, a type of disinfection byproduct, can also be in the soda. These toxins have been found in Coca-Cola, Pepsi, Dr. Pepper, Sprite, and 7UP. I've written about trihalomethanes and other disinfection byproducts here! Another kind of contaminant, polycyclic aromatic hydrocarbons (PAHs), have also been detected in some soft drinks. PAHs can be carcinogenic, mutagenic, and harmful to the reproductive system, among other issues. Pesticides have been detected in sodas, including ones from the brands Coca-Cola and Pepsi. Levels vary by country, and greater concentrations of pesticides are generally found in sodas with higher fruit contents.


A variety of preservatives, including sorbates, sulfites, and benzoates, are used in soda. Sodium sorbate can harm DNA. In one study, potassium sorbate disrupted the gut microbiome and caused liver inflammation, but these effects could be reversed by stopping exposure. Otherwise, sorbates have been found to be nontoxic. There is conflicting evidence on whether sulfites can harm DNA. Sulfites can, however, destroy thiamine, or vitamin B1. They can also trigger allergic reactions. There have been some cases of sulfites and sodium benzoate triggering asthma symptoms in people with asthma. Sodium benzoate is linked to memory and motor coordination issues, oxidative stress in the brain, ADHD in children, DNA damage, hormone disruption, decreased fertility (including lower sperm count), fetal harm, and immune, liver, and kidney problems. Benzoates and ascorbic acid (vitamin C) can react to produce benzene, a carcinogen, although they're being used less to prevent this issue. Ascorbic acid can also worsen the effects of benzoates on fertility. Additionally, sulfur dioxide can trigger asthma. Some essential oils are also used as preservatives, but these can also have problems I've written about here.


Different flavorings in soda can also lead to harm. Phosphoric acid is used to flavor colas. High levels can lead to kidney and cardiovascular damage, and it can impact digestion and calcium usage. "Natural flavor" or "artificial flavor" are also often used in soda. These ingredients are both actually umbrella terms for a mixture of ingredients that do not have to be disclosed. It's best to avoid them because we don't know if there are harmful ingredients in them for that product. For example, sometimes they include propylene glycol as a carrier for the flavor, which can potentially cause a loss of red blood cells and issues with the nervous system with high exposure.


Soda usually contains harmful dyes and color additives, including "caramel color," Blue No. 1, Red No. 40, Yellow No. 5, and Yellow No. 6. The carcinogen 4-methylimidazole (4-MEI) can be found in sodas with caramel color because 4-MEI is produced when caramel color is made through caramelization. Blue No. 1 has been linked to DNA issues, neurotoxicity, allergic reactions, blood problems, cell damage, and ADHD. Red No. 40 has been found to lead to liver and kidney issues, learning and memory problems, altered neurotransmitter levels, DNA damage, allergies, and potentially cancer (through carcinogenic contaminants) and autoimmune conditions. Yellow No. 5 can cause DNA damage, allergic reactions, nervous system issues like learning, memory, and behavior changes, decreased levels of neurotransmitters, and brain cell death, endocrine disruption, and potentially cancer (through carcinogenic contaminants). Yellow No. 6 has been linked to DNA damage, kidney and liver issues, hyperactivity, allergies, and potentially cancer (through carcinogenic contaminants).


Soft drinks are usually packaged in plastic or tin-free steel or aluminum cans. Plastic can leach hormone-disrupting and carcinogenic chemicals like phthalates and BPA. The acidity of soda causes higher levels of phthalates to leach. Leaching also increases in heat and with longer storage times. The inner lining of some metal cans, including Pepsi, 7UP, Mountain Dew, Sunkist, Coca-Cola, and much more, can also leach BPA. Glass is a safer alternative to these materials, but some glass bottles have been shown to leach lead and other heavy metals. This may be from lower-quality (lead) glass. Metallic crown caps, which are sometimes used with glass bottles, can also leach BPA.


Different heavy metals and other toxic elements have been detected in both plastic- and can-packaged soda. However, levels are higher for cans. Manganese, lead, copper, chromium, and iron have been found in Fanta and Sprite, while Pepsi contained copper, iron, lead, and chromium. Coca-Cola contains chromium. Cadmium, arsenic, nickel, tin, cobalt, antimony, strontium, aluminum, zinc, boron, thorium, uranium, thallium, barium, molybdenum, and mercury have also been found in some soft drinks. Some of these elements are necessary in small amounts, but toxic with higher levels. Others have no safe levels. Some of the effects linked to these elements are cancer, neurotoxicity, cell and DNA damage, cardiovascular, liver, endocrine, muscular/skeletal, respiratory, reproductive, and kidney issues, fetal harm, gastrointestinal symptoms, and potentially developmental problems and diabetes.


There are a variety of sodas with less toxic ingredients. The best possible options are organic because this limits pesticide exposure. One example is Fresh Fizz Sodas, a brand that currently has all-organic Hibiscus Ginger Ale, Sparkling Mint Lemonade, Sparkling Jalapeño Limeade, and Date Cola sodas. Tractor offers flavors like Kola Cola, Root Beer, Lemongrass, and Blood Orange. This brand is in some popular restaurants! On the downside, Tractor does use Natural Flavor, and some of its sodas have caramel color, including Root Beer, and potentially Kola Cola and Cherry Cream through the ingredient burnt sugar. Daytrip's Berry Citrus, Clementine, and Grapefruit Lime sodas are good choices (though they do use Organic Flavor), but their Root Beer, Cream Soda, and Dr. Daytrip flavors use stevia and caramel color. Wildwonder has mostly fruit-flavored sodas, including Raspberry Lychee, Lemon Ginger, Pineapple Paradise, and Mango Gold. They use monk fruit extract as a sweetener, which is a better sugar substitute with only a little evidence of toxicity.


Alternatively, there are accessible brands that aren't completely organic or toxin-free, but do contain less toxins. Culture Pop uses some organic ingredients, but also non-organic Natural Flavor. They have flavors like Black Cherry, Lemon Lime, Watermelon & Lime, and Orange Mango & Lime. Poppi and Olipop are two other mostly-okay brands with lots of flavors, but they use stevia, so I wouldn't recommend them. Whole Foods, Albertson's, and Sprouts also offer some organic sodas, some with non-organic Natural Flavor.


From dyes to contaminants to preservatives, soda can contain a variety of harmful toxins. Drinking less or choosing a safer option can help limit your exposure!


Here's where I got some of this info!

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I am not being influenced or compensated in any way by the brands I write about. My articles are based solely on scientific research and my own personal experiences. 

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