Let’s have a serious chat about soda, that bubbly, sugary temptation lurking in many of our refrigerators and vending machines. While it may seem harmless at first sip, soda can have serious effects on your bone health. Here’s why:
Soda Has High Phosphoric Acid Content
Sodas, especially colas, are loaded with phosphoric acid, which gives them their tangy taste. Unfortunately, excessive phosphoric acid consumption can interfere with calcium absorption in the body.
Calcium is a key mineral for building and maintaining strong bones – you can read more about calcium here. When phosphoric acid levels are high, calcium levels can plummet, leaving your bones vulnerable.
Soda Has Empty Calories, Meaning No Nutritional Value
Regular soda is essentially liquid candy, offering a hefty dose of sugar and little else in terms of nutritional value. Consuming sugary beverages like soda can lead to weight gain and obesity, both of which are risk factors for osteoporosis and bone fractures. And, there are several studies that show that sugar-sweetened beverages have a negative impact on bone density.
Diet soda has artificial sweeteners instead of sugar, which might seem better. However, artificial sweeteners can trigger an insulin release, almost as if your body thinks it is having sugar. This can promote insulin resistance, which we know is linked to osteoporosis. You can read more about insulin resistance and bone health here.
Caffeine Concerns
Most sodas contain caffeine, a diuretic that can increase calcium excretion through urine. This loss of calcium can contribute to decreased bone density and increased fracture risk, especially when combined with other factors like inadequate calcium intake and sedentary lifestyle.
Ideally, for bone health, you should limit caffeine drinks to one per day or even better, eliminate caffeine altogether. This article has more information about how caffeine can interfere with bone health.
Key Takeaway Regarding Sodas and Bone Health
So, is soda bad for your bones? Hopefully, it’s clear that while the occasional soda may not spell disaster for your bones, soda is not recommended for optimal bone health. And, high soda consumption is linked to increased fracture risk.
So, your best bet is to opt for mostly water, herbal teas, milk or milk alternatives fortified with calcium and vitamin D to quench your thirst without compromising your bone health. Carbonated water (sparkling water) can be okay if limited. If you drink too much carbonated water, you might experience bloating and it can make you gassy.
Stay hydrated and bone-strong!
Jen is a Registered Dietitian Nutritionist, Certified Diabetes Educator and experienced nutrition editor. She currently works as a private practice dietitian providing virtual consultations for people with osteoporosis, insulin resistance, weight management and more. She has a never-ending passion for education and enjoys sharing ways to optimize bone health and improve insulin resistance.