From the Guidelines
Neither clear carbonated beverages nor colored carbonated beverages are better for overall health, as both types of sodas contain high amounts of sugar or artificial sweeteners and provide little to no nutritional value. When considering the health implications of soda consumption, it's essential to focus on the high sugar or artificial sweetener content, rather than the color of the beverage.
- A typical 12-ounce can of soda contains about 39 grams of sugar, equivalent to nearly 10 teaspoons, which is associated with increased risk of obesity, type 2 diabetes, heart disease, and dental problems 1.
- The color of soda comes from added caramel coloring or other food dyes, which don't significantly impact the overall healthiness of the beverage.
- Some studies suggest that low-calorie sweetened beverages may be associated with certain disease risk factors, such as obesity, hypertension, and type 2 diabetes 1.
- However, the most recent and highest quality study recommends that people with diabetes and those at risk are advised to replace sugar-sweetened beverages with water as much as possible to control glycemia and weight and reduce their risk for cardiovascular disease and fatty liver 1.
- The best beverage choice for overall health is water, unsweetened tea, or sparkling water with a splash of fruit juice, as these options provide hydration without added sugars or artificial sweeteners.
- It's also important to note that the FDA has approved many nonnutritive sweeteners for consumption, but their safety and role in health outcomes continue to be sources of concern and confusion for the public 1.
- Ultimately, the key to improving beverage choices is to prioritize water and other low-calorie, nutrient-dense options, rather than relying on sugary or artificially sweetened drinks.
From the Research
Comparison of Clear and Colored Carbonated Beverages
- There are no research papers provided that directly compare the health effects of clear carbonated beverages and colored carbonated beverages (sodas) 2, 3, 4, 5, 6.
- The available studies focus on the consumption of alcohol, caffeine, and other beverages, but do not provide a direct comparison between clear and colored carbonated beverages.
- However, it is mentioned that caffeinated soda is a source of caffeine in the diet, and its consumption is associated with unique nutritional properties 2.
- Additionally, the studies suggest that excessive consumption of sugary drinks, including soda, can lead to health risks such as obesity, diabetes, and tooth decay, although this is not specific to clear or colored carbonated beverages 2, 5, 6.
Key Findings on Beverage Consumption
- The studies provide guidelines for safe consumption of alcohol, recommending limits on daily and weekly intake 3, 4, 5, 6.
- They also highlight the importance of considering individual factors, such as age, health status, and pregnancy, when consuming alcohol or other beverages 3, 4, 5, 6.
- Some studies suggest that moderate consumption of certain beverages, such as red wine or beer, may have potential health benefits, but this is not directly relevant to the comparison between clear and colored carbonated beverages 5, 6.