Your favorite soda or mixed-fruit juice might contain an unpleasant extra ingredient that can put your health at risk. Some such beverages contain elevated amounts of toxic metals that exceed federal drinking water standards, according to researchers at Tulane University in New Orleans.
The researchers analyzed 60 drinks in all and found the elevated levels of toxic metals in five drinks. A pair of mixed juices contained levels of arsenic that exceeded 10 micrograms per liter.
Meanwhile, a cranberry juice, a mixed carrot and fruit juice, and an oat milk each had levels of cadmium that were higher than the 3 parts per billion standard.
The researchers noted that mixed-fruit juices and plant-based milks — including oat and almond — are more likely to contain elevated concentrations of toxic metals than other drinks.
Elements that were found to exceed federal drinking water levels in the tested beverages included:
- Arsenic
- Boron
- Cadmium
- Manganese
- Nickel
- Selenium
- Strontium
The findings should trigger alarm bells among consumers, says Dr. Kevin Huffman, a bariatric physician and CEO and founder of Bariatric Food Source, which provides products for those who have undergone bariatric surgery.
“People should definitely be concerned by these findings, especially because these products are marketed as pro-health, when in fact they contain dangerous levels of toxic metals,” Huffman says.
Should you stop drinking soda and fruit juices?
The researchers at Tulane stressed that because most of the drinks they tested are consumed at levels lower than that of drinking water, the metals found in the drinks are unlikely to pose serious health risks to the average adult.
However, they urged caution in giving such drinks – particularly mixed-fruit juices and plant-based milks – in high volumes to children, as they might interfere with processes such as brain development.
The researchers also noted that many of the metals found in drinks likely come from contaminated soil. That means they occur naturally, and eliminating such metals from the beverages can be difficult.
Huffman says that given the researchers’ findings, it makes sense to vary beverage choices to avoid being overly exposed to the types of drinks tested in the study.
Emmaline Rasmussen, a registered dietitian and integrative health expert, agrees that most people are better served by avoiding sodas and other sugar-sweetened drinks.
“Even in the case of fruit juices, the naturally occurring vitamins and antioxidants in the juice degrade quickly after the juice is pressed,” she says. “Processing can further reduce health benefits.”
She notes that soda and fruit juices are concentrated sources of sugar, even when some or all of the sugar in fruit juice comes from natural sources.
“These sugary beverages lack fiber, protein and fat, and can spike blood sugar levels, as well as provide excess calories with little to no nutritional benefit,” Rasmussen says.
Drinking sugary beverages also increases risk of dental caries, especially if the beverages are acidic, she says.
“Diet soda is still quite acidic, and may taste even sweeter than regular soda, which can further contribute to sugar cravings,” Rasmussen says.
Drinking more healthful beverages
Huffman says switching away from soda and sugar-sweetened beverages is the right choice for most people.
“Generally, people should take drinks that provide hydration and essential nutrients,” Huffman says. Such choices might include:
- Water
- 100% fruit and/or vegetable juices
- Milk
By contrast, avoid drinks that are highly caffeinated or have high levels of added sugars and artificial sweeteners, “even if these products are marketed as healthy vegetable and fruit beverages” Huffman says.
If you want to switch to more healthful beverages that aren’t bland, Rasmussen recommends choosing a flavored sparkling water in place of soda.
Even better is to reach for plain or unflavored sparkling water and add fruit or herbs such as lemon, mint or strawberries.
“Try unsweetened iced tea,” she says. “I love making large batches of my own iced tea at home with uncaffeinated herbal teas, green tea or peach-flavored black tea and keeping it in a pitcher in the refrigerator.”
If you truly crave a bit of added sweetness, a pinch of stevia or monk fruit or a small drizzle of raw honey “can go a long way,” Rasmussen says, although she also emphasizes that you should never give raw honey to infants under 1 year of age.
Rasmussen also reminds you that you don’t need to quit your soda and other sugar-sweetened beverages cold turkey. “Small steps are usually more sustainable and realistic,” she says.
So, start slow and gradually build toward moving away from sugar-sweetened drinks. For example, Rasmussen suggests starting by purchasing mini soda cans in place of 20-ounce bottles. Or when you go to a restaurant, ask for a small fountain drink in place of a supersized one.
You can also gradually ween yourself from sugary fruit juices. “Cut down on portions for fruit juice by using a smaller glass or diluting fruit juice with water,” Rasmussen says.
She adds that this type of a gradual move away from sugar-sweetened beverages is also a great strategy for helping minimize the amount of sugar your kids consume.
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