Soda
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Phosphorus is the second most abundant mineral in the body, behind calcium. In your body it is primarily found in the form of phosphate. Every cell in your body needs phosphorus to function properly, but 85 percent of the phosphorus is stored in your bones. While phosphorus is an essential nutrient, getting too much can be bad for your health. Soft drinks are a source of phosphate, and knowing the amount different varieties contain can help you adjust your diet to prevent toxicities.
Phosphorus Needs
Your daily phosphorus needs vary depending on your age. Infants 0 to 6 months need 100 mg of phosphorus a day, and 7 to 12 months 275 mg a day. Children ages 1 to 3 years need 460 mg a day, and 4 to 8 years 500 mg. Children and teens 9 to 18 have the highest needs, requiring 1,250 mg of phosphorus a day. Adults 19 and older need 700 mg phosphorus a day.
Phosphorus and Bone Health
Blood calcium and phosphorus levels are both regulated by the parathyroid hormone. However, phosphorus levels are not as tightly regulated as calcium in your blood, and levels can rise quickly if you consume too many high-phosphorus foods, like soft drinks. High blood-phosphorus levels prevent your body from stimulating the conversion of vitamin D into calcitriol and from absorbing adequate amounts of calcium. This leads to a reduced blood calcium level and an increase in the release of the parathyroid hormone. High levels of parathyroid hormone stimulate bone resorption, or demineralization, which can weaken your bones. However, poor bone health is only seen in humans when a high-phosphorus diet is coupled with a low calcium intake, according to the Linus Pauling Institute.
Phosphates in Soft Drinks
Although there seems to be a lot of concern about phosphorus in the diet from soft drinks, most soft drinks are not a significant source. A 12 oz. can of cola with caffeine contains the most with 37 mg of phosphorus, while the same size serving of diet cola with caffeine contains 32 mg. Cream soda, ginger ale and root beer are all phosphorus free. Milk and yogurt contain more phosphorus than soft drinks. An 8 oz. serving of skim milk has 247 mg, and an 8 oz. serving of yogurt 385 mg.
Considerations
For bone health, you need to balance your phosphorus intake with your calcium intake, according to the University of Maryland Medical Centers. The Western diet typically contains two to four times more phosphorus than calcium. While soft drinks are often to blame for this imbalance, it may not be not that the drinks contain too much phosphorus but rather that they are replacing calcium-rich beverages such as milk.
FAQs
Phosphorus Additives
| Product | Calories | Phosphorus (mg) |
|---|
| co*ke Zero | 2 | 54 |
| Diet co*ke | 2 | 27 |
| Diet co*ke with Lime | 3 | 27 |
| Cherry co*ke | 156 | 56 |
65 more rowsAs is well known, cola represents a strong exogenous source of phosphate, due to high phosphorus content (about 15–20 mg/dL), more than other carbonated soft drinks (15).
What sodas have no phosphates? ›
For example, there are many low-phosphorus beverages: coffee, tea, green tea, and flavored water. If you drink sodas, diet versions of Sprite®, 7UP®, ginger ale, orange soda, and root beer are phosphorus-free choices. Colas such as Diet co*ke® and Diet Pepsi® contain added phosphorus.
Is phosphorus in soda bad for you? ›
Too much phosphorus can decrease the amount of calcium in your body, leading to bone loss. It can also impair your body's ability to use other minerals, such as iron, zinc, and magnesium. For example, research links high consumption of soda to an increased risk of bone fractures.
How much phosphate is in Sprite? ›
Carbonated beverage, SPRITE, lemon-lime, without caffeine, 1 small cup 16 fl oz size cup
| Protein (g) | 0.17 |
|---|
| Magnesium, Mg (mg) | 3.47 |
| Phosphorus, P (mg) | 0 |
| Potassium, K (mg) | 3.47 |
| Sodium, Na (mg) | 31.23 |
34 more rowsHow does phosphorus affect bone health?
| Product Name | Package Size (Serving Size Shown) | Phosphorus (mg / %DV per serving) |
|---|
| Caffeine Free Pepsi | 16.9 fl oz (16.9 fl oz) | 50 mg 4% DV |
| Caffeine Free Pepsi | 67 fl oz (12 fl oz) | 50 mg 4% DV |
| Diet Pepsi | 12 fl oz (12 fl oz) | 30 mg 2% DV |
| Diet Pepsi | 16 fl oz (16 fl oz) | 50 mg 4% DV |
90 more rowsDrinking both regular and diet sodas may increase your risk for chronic kidney disease. Excess soda can contribute to weight gain and increase your risk of Type 2 diabetes, raising your odds for kidney disease. Limit carbonated beverages to avoid the adverse effects on your nutrition and your kidneys.
What are the symptoms of too much phosphorus? ›
Signs and Symptoms of Hyperphosphatemia
- Muscle cramps.
- Numbness around your mouth.
- Tetany.
- Bone and joint pain.
- Rash
Poultry is another excellent source of essential phosphorus. While turkey offers about 217 milligrams, chicken comes in second with 180 milligrams. You can also enjoy eggs, which contain about 86 milligrams of phosphorus per egg.
What drinks are hardest on the kidneys? ›
According to the American Kidney Fund, a recent study suggests that drinking two or more carbonated sodas, diet or regular, each day may increase your risk for chronic kidney disease. Carbonated and energy drinks have both been linked to the formation of kidney stones.
Staying hydrated by drinking water is one of the best ways to keep your kidneys healthy. There's some research to suggest that drinks like cranberry juice, carrot juice, and beet juice may also play a role in kidney health.
Does Dr Pepper have phosphorus? ›
INGREDIENTS: CARBONATED WATER, HIGH FRUCTOSE CORN SYRUP, CARAMEL COLOR, PHOSPHORIC ACID, NATURAL AND ARTIFICIAL FLAVORS, SODIUM BENZOATE (PRESERVATIVE), CAFFEINE.
What soft drinks are high in phosphorus? ›
A 12 oz. can of cola with caffeine contains the most with 37 mg of phosphorus, while the same size serving of diet cola with caffeine contains 32 mg. Cream soda, ginger ale and root beer are all phosphorus free. Milk and yogurt contain more phosphorus than soft drinks.
What organ is soda bad for? ›
The organ most affected by drinking soda is the mouth. Since soda passes through the mouth first, its sugary and acidic content reacts with the bacteria already present in the mouth, which can cause damage to the enamel and promote cavity-causing bacteria and contribute to tooth decay.
What foods should I avoid if phosphorus is high? ›
Limit the phosphorus-rich foods like dried beans, black-eyed peas and organ meats, such as chitterlings/chitlins. Use nondairy creamers and milk substitutes in place of milk in cereals, coffee, and many sauces. Serving size is very important because most foods have phosphorus.
How much phosphorus is in 8 oz of co*ke? ›
Phosphorus Content of Popular Beverages
| Beverage | Mean ± SD Measured P (mg/8 fl oz) | Absolute Difference (mg/8 fl oz) |
|---|
| Carbonated drinks | | |
| co*ke | 37.5 ± 0.2 | +12.5 |
| Cherry co*ke | 33.8 ± 0 | +8.8 |
| Dr. Pepper | 25.9 ± 0.2 | +0.9 |
37 more rowsApr 8, 2015
Cola beverages contain between 50 and 70 mg of phosphoric acid per 100 mL (references 1 and 5).
Is soda water high in phosphorus? ›
“While soda is associated with low bone density, it's not the same with carbonated water.” That's because phosphorus from phosphoric acid, which is found in colas, can hinder calcium absorption in your body. But carbonated waters are phosphorus free and don't cause the same issues.
What is a phosphate at a soda fountain? ›
They were a combination of soda water, phosphoric acid and flavoring. This was most likely fruit syrup but could even be booze. There is a trend now to bring this back and mixologists are experimenting with it. It is a sour flavor similar to citric acid (lemon/lime juice).
