What’s Really in Your Soda? (And How to Ditch It Without Feeling Deprived)

Soda might be one of the most normalized drinks in the American diet, and also one of the most misunderstood.

Whether it’s a fizzy can with lunch, a daily diet soda habit, or your kids grabbing a Sprite at every family gathering, soda has become an everyday staple for millions of families.

But beneath the sweet, bubbly surface lies a serious cocktail of added sugar, artificial ingredients, and chemicals that can have real effects on your health, especially over time.

Let’s take a look at what’s really in your soda, what the research says it’s doing to your body, and what you can do to start cutting back (without going cold turkey).

What’s Actually in a Can of Soda?

A standard 12 oz can of regular soda (like Coke or Pepsi) contains:

  • 38–40 grams of sugar

    That’s about 10 teaspoons, nearly double the entire day’s limit for kids, according to the American Heart Association.

  • Phosphoric acid

    Used to give it that tangy taste, but it can interfere with calcium absorption and impact bone health over time.

  • Caramel color

    A controversial additive made with ammonia and sulfites that may form potentially carcinogenic compounds during manufacturing (according to some animal studies).

  • Caffeine (in cola varieties)
    Adds to dependence and can impact sleep, mood, and hydration levels.

  • Artificial or “natural” flavors

    Vague terms that can include hundreds of synthetic compounds.

And in diet sodas, we swap sugar for:

  • Artificial sweeteners like aspartame, sucralose, or acesulfame potassium which research has linked to:

    • Gut microbiome disruption

    • Increased cravings

    • Insulin response changes

    • And in some cases, mood swings or headaches

What Does Soda Do to Your Body?

Studies show that regular soda consumption is linked to:

  • Increased risk of type 2 diabetes

    Drinking just one can a day has been associated with a 26% higher risk, according to Harvard researchers.

  • Fatty liver disease

    The high-fructose corn syrup in soda gets processed in the liver and stored as fat, increasing the risk of non-alcoholic fatty liver disease.

  • Obesity and metabolic syndrome

    Even when calories are the same, soda spikes blood sugar and insulin levels, leading to fat storage and cravings later on.

  • Tooth decay and bone loss

    The combination of sugar and acid in soda can erode tooth enamel and lower bone density,  especially in kids and teens.

  • Heart disease

    Multiple long-term studies have found that sugary drinks contribute to higher cholesterol and inflammation markers.

“But I’m Addicted…” (And You’re Not Alone)

Soda lights up the brain's reward centers similarly to addictive substances  combining sugar, caffeine, and carbonation in a way that feels soothing, familiar, and even emotionally comforting.

That’s why cutting back can feel way harder than just “choosing water.”

But it can be done, without giving it up overnight or suffering through headaches, fatigue, or serious cravings.

How to Cut Back (Without Going Cold Turkey)

1. Start by tracking how much you're actually drinking.

Awareness is the first step. Write down every soda you drink in a day or week and when it happens. Most people have “habit points” like lunchtime, the afternoon slump, or after dinner.

2. Swap one at a time.

Don’t try to quit all at once. Pick your most habitual soda and replace it just 3–4 times a week with a healthier alternative.

3. Try these soda alternatives:

  • Sparkling water with citrus or berries
    Brands like Spindrift use real fruit juice without added sugars or sweeteners.

  • Iced herbal teas (like hibiscus or mint)
    Naturally caffeine-free and refreshing.

  • DIY soda:

    Mix ¾ sparkling water + a splash of 100% juice + a squeeze of lemon or lime.

  • Kombucha

    Fermented and fizzy with gut-healthy benefits (just check the sugar content).

  • Fruit-infused water

    Water gets way more exciting with strawberries, oranges, or cucumber slices added.

4. Hydrate more overall.

Many soda cravings are really thirst or fatigue in disguise. Drinking more water throughout the day will reduce the “need” for soda faster than you think.

5. Reframe the reward.

If soda is your treat or “me-time,” find a new way to unwind: a quiet moment with music, a piece of dark chocolate, a walk, or a different drink in a special glass.

The Goal Isn’t Perfection, It’s Progress

This isn’t about never drinking soda again. It’s about making more empowered choices, understanding what you’re putting into your body, and giving yourself and your family better options that help everyone feel better.

If soda is a daily staple for you (or your kids), start small. Every swap counts.

You don’t have to unjunk everything overnight,  but unjunking your drinks is a great place to start.

Michelle Walker

a mom, former educator, and the founder of Unjunk America - a movement dedicated to helping families ditch processed foods, decode food labels, and reconnect with real food. With a warm, no-judgment approach, Michelle empowers parents to make simple, sustainable changes in their kitchens, one meal at a time.

Learn more or join the movement at UnjunkAmerica.com.