Leena Watts
Phosphoric acid is a common additive in sodas and processed foods that gives them a tangy flavor and acts as a preservative. While phosphorus is naturally found in many foods, the addition of phosphoric acid to processed foods can lead to an overload of phosphorus in the body, which can cause various health issues such as osteoporosis, heart disease, kidney problems, and impaired absorption of essential nutrients like calcium, iron, magnesium, and zinc. As a result, it is important to be mindful of the amount of phosphoric acid in one's diet. Some diet drinks that do not contain phosphoric acid include flavored waters, energy drinks, and juices, although these alternatives may contain other acids or higher sugar content.
| Characteristics | Values |
|---|---|
| Diet drinks that contain phosphoric acid | Cola, Coke Zero, milk or juice-based drinks that use whey for added protein |
| Why phosphoric acid is added to diet drinks | It gives soft drinks a tangy flavor, prevents the growth of mold and bacteria, and removes rust from metals |
| Health effects of consuming phosphoric acid | Increased risk of osteoporosis, heart disease, kidney disease, diabetes, obesity, poor dental health, and cardiovascular disease |
| Recommended daily amount of phosphorus for adults | 700 mg |
| Safe upper limit for phosphorus intake | 4,000 mg per day |
| Suggested limit for sweetened beverage intake | Less than 12 oz per day |
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What You'll Learn
Water
Phosphoric acid is a colorless, odorless crystalline liquid that is produced industrially through wet or dry processes. These processes involve treating phosphate-containing minerals with sulfuric acid and further purification to create food-grade phosphoric acid. While it is generally recognized as safe by the U.S. Food and Drug Administration (FDA), excessive intake of phosphoric acid can have negative health effects. This is because phosphorus, which is naturally present in many foods, is also added to processed foods and drinks in the form of phosphoric acid.
The body needs phosphorus, but too much of it can lead to health issues. Phosphorus works together with calcium to maintain healthy teeth and bones. However, an excess of phosphorus can decrease calcium levels in the body, leading to bone loss and an increased risk of osteoporosis. High consumption of phosphorus through soft drinks has been linked to an increased risk of bone fractures. Additionally, excessive phosphorus intake can impair the body's ability to absorb other essential minerals such as iron, zinc, and magnesium.
While water itself does not contain added phosphoric acid, some flavored waters can contain up to 85 mg of phosphorus per bottle. This contributes to the overall phosphorus intake, which can be detrimental if consumed in excess. Therefore, it is important to be mindful of the sources of phosphorus in one's diet and to maintain a balanced intake to ensure optimal health.
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Milk
Phosphoric acid is an inorganic compound acid derived from the mineral phosphorus. It is a crystalline solid, but in its less concentrated form, it is a colourless syrupy liquid. Phosphoric acid is used to acidify foods and beverages and serves as a starting point to produce many phosphate derivatives. It is also used as a preservative in many processed foods. Soft drinks, such as dark-coloured colas, are one of the biggest sources of phosphoric acid in the American diet. Flavoured waters can also contain high levels of phosphoric acid.
Phosphoric acid is generally recognized as safe by the FDA, but excessive intake of processed foods that contain phosphate additives can lead to an excess of phosphorus, which can be dangerous for health. Phosphorus is naturally found in many foods, including dairy, meat, beans, eggs, chicken, and fish. It is also added to processed foods and drinks, such as soda, as phosphoric acid or phosphate salts.
While milk does contain phosphorus, it is not a significant source of added phosphoric acid in the diet. The addition of phosphoric acid to milk is relatively uncommon, and milk is not typically considered a diet drink. Therefore, while milk may contain small amounts of naturally occurring phosphoric acid, it is not a primary concern when discussing diet drinks and their phosphoric acid content.
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Juices and teas (some without added acids)
Phosphoric acid is added to many processed foods and drinks, such as soft drinks, flavoured waters, and milk or juice-based drinks. Excess phosphorus in the body can cause osteoporosis, heart disease, and kidney problems.
If you're looking for juices and teas without added acids, here are some options:
Juices
- Pear and apple juices: These juices have lower acidity compared to citrus juices like orange or grapefruit. Choose those with lower added sugars or opt for 100% juice options.
- Cucumber, carrot, and aloe vera juices: These are non-acidic options that may help manage acid reflux symptoms.
- Coconut water: This is a great source of potassium and most unflavoured varieties have no added sugar.
Teas
- Chamomile, licorice, and ginger teas: These herbal teas can help improve digestion and soothe stomach issues.
- Green tea: This tea tends to be alkaline and does not contain citric acid. However, flavoured green teas may have added citric acid, so stick to natural, unflavoured varieties.
It's important to note that individual tolerance varies, and consulting a healthcare professional is recommended if you frequently experience acid reflux or have specific dietary restrictions.
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Energy drinks
Phosphoric acid is a common additive in soft drinks and other acidic beverages. It is used to make drinks more acidic and tangy and to prevent spoilage. Phosphoric acid is made from the mineral phosphorus, which is found naturally in many foods. It works with calcium to form strong bones and teeth, and it helps support kidney function and the way the body uses and stores energy.
However, phosphoric acid has several adverse effects on the body. These include raising blood sugar levels, contributing to tooth decay, and increasing the risk of osteoporosis. It is also one of the leading causes of kidney stones. Some experts are concerned about the amount of phosphoric acid in the American diet, as it is very easy for the body to absorb. A typical Western diet may include between 10% to 50% of phosphorus intake from additives. A can of cola can contain 50 to 60 mg of phosphoric acid, and flavoured waters can contain up to 85 mg of phosphorus per bottle.
While it may be challenging to find energy drinks without phosphoric acid, some alternatives with lower phosphorus content may be available. These could include clear carbonated drinks such as ginger ale, lemon-lime sodas, and flavoured seltzers. Non-carbonated options could include phosphorus-free beverages like soda water, sparkling water, mineral water, fruit juice, and herbal tea.
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Flavoured waters (some without added acids)
Flavoured waters are a healthier alternative to soft drinks and other sugary beverages, which often contain excess calories and offer little to no nutritional value. Some flavoured waters contain beneficial antioxidants from plant extracts and fruit juices, and some are free of artificial sweeteners, dyes, flavouring agents, and preservatives.
Some flavoured waters, however, can contain high levels of phosphorus, with some bottles containing up to 85 mg of phosphorus. Excess phosphorus can cause problems for the heart, kidneys, and bones. This is especially true for people with chronic kidney disease, who may need to monitor their phosphorus intake as their kidneys may be unable to remove excess phosphorus.
Some flavoured water brands that do not contain added acids include Nixie waters, which are made with carbonated water and organic flavours. They come in eight flavours, including Watermelon Mint, Lime Ginger, and Lemon, and contain no sugar, calories, or sodium. Another brand is JUST Water, which is non-carbonated spring water infused with organic fruit essences. These waters are free of calories, added sugars, and artificial sweeteners, and the cartons are made mostly from paper. Spindrift is another brand that uses real fruit juices and purees, and is free of added sugars, dyes, and artificial ingredients.
If you want to make your own flavoured water at home, you can add slices of fruit, herbs and spices, or tea to hot water and allow it to infuse for a few hours. You can also add a splash of plain juice (not concentrate, no sugar, no artificial sweeteners) or apple cider vinegar for flavour, or stir in a low-glycemic sweetener like stevia.
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Frequently asked questions
Phosphoric acid is a colourless, odourless crystalline liquid that is added to soft drinks to give them a tangy flavour and prevent the growth of mould and bacteria.
Phosphoric acid is not dangerous on its own, but it becomes problematic when there is too much phosphorus in our diets. Excess phosphorus can cause osteoporosis, heart disease, and kidney problems.
Phosphoric acid is commonly found in carbonated soft drinks, including colas. It is also found in milk or juice-based drinks that use whey for added protein.
Some soft drinks use citric or lactic acid instead of phosphoric acid. Water and milk are recommended as healthier alternatives to soft drinks, as they do not contain added acids or sugars.
