Mountain Dew Analysis

In my practice, I have many patients who drink Mountain Dew; it is the most consumed soda I hear during diet recalls. I was curious about what was in it, because I noticed trends amongst my patients who consume a lot (more than 20 oz./day) of Mountain Dew. I thought it might benefit someone else to share some information I found.

I didn’t know there was a such thing as “The Mountain Dew Belt,” but by golly West Virginia is in the thick of it. We are sweeter than sweet tea Mountain Dew, though. The point of this is is to open our eyes to look at what we do every. single. day. and focus on that if we want to improve ourselves and those around us. I don’t think one Mountain Dew on Saturday is going to damage you just like one bunch of kale on Monday doesn’t permanently heal your insides. It’s persistence in your actions and habits that matter.

Luckily, we have the FDA and scientists to analyze ingredients like the ones mentioned in the infographic below, and then provide the public with information as they learn more. These ingredients are considered safe when consumed under set amounts, it can be assumed that if problems arise it is if they are over-consumed for a long period of time. Many additives and preservatives are still being studied and there isn’t always conclusive information, because of this you will notice words like “can” and “may.”

Yes, after digging deep into certain ingredients and hearing what they “may” or “can” do, it feels scary. You could do this with many foods, drinks, medications, beauty products, ways of living, etc. What can we do about it? If you are concerned by what the research says “may” or “can” happen and it’s a big part of your life, then work to reduce your intake or use. In this instance, instead of Mountain Dew, try Lemon Lime Seltzer Water – If Mountain Dew is your “thing” that you just can’t give up, limit it. Maybe you make it your one special drink on Saturday. Then, look at other areas of your day that may be posing a risk to your top health concerns. Look at the big picture.

The bottom line: It is impossible to live risk-free or chemical-free, nor is that the goal, but we tend to attack and focus on matters that pose very small risks and ignore the daily matters that add up to big risks and are right infront of our faces…. Or, in our hands. Just food for thought!

In 2014, PepsiCo pledged to remove Brominated Vegetable Oil (BVO) from their soft drinks, including Mountain Dew. In mid-2020 the ingredient was no longer listed on their products (13, 14).

The FDA removed BVO from the list of “generally recognized as safe” additives (4). The FDA had a set limit on this additive, but scientists urged more research to be done on the ingredient before it is deemed safe (13, 14). Once again, the research was limited, but BVO was found to accumulate in breast milk and human tissue, and could increase the risk for reproductive system and central nervous system damage, schizophrenia, birth defects, and skin lesions (4).

I switched to Diet Pop.

When patients tell me this, especially those who have diabetes, I tell them it should still be treated like “the real thing.” Artificial sweeteners are not a free for all, they are chemical-based and are still going into your body and being metabolized, even if the metabolic pathway differs from caloric sweeteners. In the scheme of things, artificial sweeteners are new to our diet and therefore long-term studies are limited, but there is enough information out there to suggest we should not over-consume (15, 16). Once again, if it something you “have to have” then work to limit it, and find a more nutritious alternative to make up most of your fluid intake.

I don’t like water.

If I had a dollar for the number of times I heard this… Well, I’d still be doing the same job, but I’d have a closet full of Free People clothes, an authentic cowhide rug, and maybe a piece of land by now. 😉 I get it… Water is “boring”, flavorless, and only tastes amazing when you are hot and sweaty. I too struggle to drink water, it’s a daily battle that usually ends in water chugging at dinner time.

Make it enjoyable!

1. Add fruit (fresh, canned in juice, or frozen) to water for natural flavor with a boost of electrolytes and other vitamins and minerals. No added sugar is a major benefit of using fruit for sweetness and flavor!
2. Try sparkling water. You either love it or hate it, but it does provide the carbonated that many soda drinkers crave. There are many options on the market these days – Kroger Seltzer Water, Bubly, Aha!, La Croix, Dasani Sparkling… Try a few and see what you like. The price is comparable to soda.
3. There’s no caffeine in water – Bubly (sparkling water) now makes a caffeinated option: Click. 16 fl. oz. contained 47 mg of caffeine, 16 fl. oz. of Mountain Dew contains 72 mg. Alternatively, a cup of unsweetened coffee or a glass of unsweetened tea are also better options for a daily dose of caffeine.

You become what you do most of the time.

-Tony Robbins

All in all, take care of yourself – Body and mind! Make choices the help your body, but also your soul and mind. Create a life you love! There’s a lot of noise with health and health concerns, but we do know that adequate water, a wholesome diet with vitamins, minerals, fiber, protein, and anti-inflammatory fat, exercise, happiness, and love are all going to help your health and life.

Resources

(1) Artificial Preservatives and Their Harmful Effects | International Journal of Pharmaceutical Sciences and Research

(2) Beyond the Sugar | Dentistry IQ

(3) The evaluation of the genotoxicity of two food preservatives: Sodium benzoate and potassium benzoate | Food and Chemical Toxicology

(4) The role of FDA enforcement in misleading product labelling claims in hospitality | International Journal of Qualitative Research in Services

(5) Excess free fructose, high-fructose corn syrup and adult asthma: the Framingham Offspring Cohort | British Journal of Nutrition

(6) High fructose corn syrup: Production, uses and public health concerns | Biotechnology and Molecular Biology Review

(7) Effect of Health Information on Food Addiction Among Obese and Overweight Women | Walden Dissertations and Doctoral Studies

(8) Pepsi Co. Beverage Facts

(9) Added Sugar in the Diet | Harvard School of Public Health

(10) Food Additives and Child Health | American Academy of Pediatrics

(11) Substances Added to Food (formerly EAFUS)

(12) Short Review of Calcium Disodium Ethylene Diamine Tetra Acetic Acid as a Food Additive | European Journal of Nutrition and Food Safety

(13) NPR | No More Bromine

(14) News Article Discussing BVO removed from Mountain Dew

(15) Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis | Canadian Medical Associations Journal

(16) The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis | Frontiers in Nutrition