Soda consumption replaces water and nutritious foods with sugar, acids and empty calories. The high-acid content and low- or zero-calcium content in soda and other soft drinks lead to enamel erosion, tooth decay, osteoporosis and malnutrition. Soft drinks range from acidophilus milk at pH 4.90 to 4.25 to lime juice, pH 2.0 to 2.35. Switching from soda to another soft drink often means the acid exposure remains the same, even though the drink you substitute may have nutritional value.
Demineralization
Demineralization of tooth enamel occurs when acids leach calcium from teeth, a process that begins at a pH of 5.5 or lower, according to 21st Century Dental, a practice in Irving, Texas. The lower the pH, the more acidic the liquid. Soda acidity levels range from 2.49 for certain brands of cola to 4.61 for root beer. A liquid with a pH of 1 has 10 times the acidity of a liquid with a pH of 2. 21st Century Dental advises trading soda for evaporated, condensed, cow, goat or coconut milk, whose acidity levels range from 5.9 to 7.0, or drinking water or soy milk, both of which are pH-neutral.
Low-Vitamin Content
Only 100-percent juice provides enough vitamins and minerals to have value as a soda alternative, according to Dr. William and Martha Sears of AskDrSears.com. They advise that juice drinks, punches, cocktails, beverages and "ades" contain mostly water, sugar and chemical additives. Orange, grapefruit and white grape juice provide the most vitamin C, apricot nectar provides vitamin A, and prune juice is a good source of fiber, iron and niacin, according to Dr. Sears.
Calories
Tomato, grapefruit and orange juice all have fewer calories than regular carbonated cola. Although diet sodas, wine, beer, distilled spirits and certain vitamin waters also have fewer calories than soda, they lack the vitamin and mineral content of 100-percent juices. Although it has more calories, prune juice is a better drink than soda because of its fiber, iron and niacin.
Fat
Although its calcium and protein makes whole milk a good choice over soda, its fat offsets those benefits. Soy milk and low-fat or skim milk provide the calcium without the fat in whole milk. Lassi, an Indian drink, provides less than 1/2 g of fat per 1-cup serving when made with skim yogurt and fresh fruit.
References
- 21st Century Dental: Drinks That Eat Teeth
- AskDrSears.com; The Truth About Pure Fruit Juices VS. Fruit Beverages; Dr. William Sears and Martha Sears, R.N.
- State University of New York; Calories, Carbs & Fat in Popular Beverages; David J. Hanson, Ph. D.
- USDA Agricultural Research Service Nutrient Data Laboratory: USDA National Nutrient Database for Standard Reference
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