By: Kellsey Reed, RDN, LDN, PatientsLikeMe Contributor
Cola, diet cola, lemon-lime, root beer…when it comes to soda, there are so many possibilities. While soda may be a tasty treat, is it acceptable on a kidney-friendly diet? It’s important first to understand the nutrients in soda and how they can interact with your kidney health.
What do we know about soda?
Soda is a beverage often made of water, some sugar, and flavor. It is a beverage low in protein, sodium, fiber, and fat. It can be a beverage high in potassium, carbohydrates, sugar, and phosphorus.
Now, let’s take a closer look at the nutritional composition of soda and how it could impact your kidney health:
Potassium
If you have chronic kidney disease (CKD), it’s important to remember that many different foods and beverages contain potassium. Soda is one of those beverages that can contain potassium. In one 16-ounce serving of regular cola, there is 25 mg of potassium. In one 16-ounce serving of diet cola, there are 18 mg of potassium. This may not seem significant, but if you enjoy multiple cans of soda daily, then the amount of potassium you get from your soda can add up quickly.
If you need a potassium restriction, it’s important to keep this in mind. If you love other sodas like lemon-lime soda, this can pack a punch of potassium at 147 mg of sodium per 16-ounce serving. Some people with CKD need to limit potassium in their diet, while others don’t. Please check with your healthcare team and renal dietitian to make sure you know how much potassium you need in a day.
Sodium
While soda is not a high-sodium beverage, it’s important to note that soda does contain some sodium. In one 16-ounce serving of regular cola, there is 15 mg of sodium. If you like to enjoy multiple cans of soda per day, this amount of sodium can add up quickly. Be mindful of your portion size, and try keeping track of your sodium intake to better stick to your overall sodium goals each day.
Phosphorus
Phosphorus is a nutrient that often needs to be limited in your kidney-friendly diet if you have CKD. This is because when you have CKD, your kidneys have a tough time getting rid of excess phosphorus, which can lead to too much phosphorus in the body. There are different types of phosphorus. Sodas often contain a type of phosphorus that is called phosphate additives.
The phosphorus in phosphate additives is highly absorbed in the body, leading to a further increased risk of high phosphorus levels. Phosphate additives are often added to sodas to add flavor, color, and preservatives. Check out the nutrition chart below to see the phosphorus content in different types of soda.
Sugar and artificial sweeteners
It is common to find sugar and artificial sweeteners in many foods and beverages. Regular and diet sodas are one of the most popular sources of these sugars and artificial sweeteners. Sugar in moderation can fit into a kidney-friendly diet; however, when consumed in excess, it can harm overall health. Excessive consumption of sugar intake can lead to increased dental cavities/decay and risk of chronic disease. Moderation is key!
Many people opt for diet sodas because they contain zero calories and zero grams of sugar. However, does that mean those with CKD should be consuming them regularly? No, it does not. Most of the research shows that consuming artificial sweeteners in excess can be harmful to not just your kidney health but your overall health too. More recent research has shown that increased consumption of artificial sweeteners can lead to increased cardiovascular disease risk. Because of these reasons, it is recommended that artificial sweeteners be used in small amounts.
Nutrition in different soda options (per 16-ounce serving size)
*Remember, nutrition content will vary depending on the brand of soda. Nutrition information is provided by the USDA nutrient food database and individual soda company websites.
Soda alternatives
Some more kidney-friendly alternatives to soda are sparkling water, flavored water, or club soda. Learn more about kidney-friendly beverage options here: Water options for CKD. Zevia is another great alternative with zero phosphate additives, sugar, sodium, and potassium. Learn more about Zevia here: Zevia soda.
The bottom line
Enjoying soda in moderation can fit on a kidney-friendly diet. Instead of cola, try choosing a phosphate additive-free soda like ginger ale or lemon-lime soda. Remember that moderation is key to helping control potassium, phosphorus, and sugar intake. Instead of soda, you could also opt for flavored sparkling water or Zevia soda.
If you are looking for more guidance for managing your chronic kidney disease, visit our online community to get answers, share your story and learn a healthy path forward.
