The High Sugar Content in Classic A&W Root Beer
When evaluating if A&W root beer is unhealthy, the most immediate red flag is its sugar content. A standard 12 fl oz can packs around 43 grams of sugar. This is a staggering amount, equivalent to over 10 teaspoons of added sugar, according to analysis by the Environmental Working Group. This exceeds the American Heart Association's recommendation of no more than 9 teaspoons per day for most men and 6 teaspoons for most women.
The Impact of Added Sugars
Excessive sugar intake, especially from sweetened beverages, is linked to numerous negative health outcomes. The primary sweetener in A&W is high-fructose corn syrup (HFCS). While the health impacts of HFCS versus table sugar are debated, both can lead to significant health problems in high quantities. Some of the key health risks include:
- Weight Gain and Obesity: Liquid sugar calories are easily consumed in excess and have been shown to contribute to weight gain.
- Type 2 Diabetes: High intake of sugary drinks is strongly associated with an increased risk of developing type 2 diabetes.
- Fatty Liver Disease: Fructose, a component of HFCS, is metabolized by the liver, and high consumption can lead to non-alcoholic fatty liver disease (NAFLD).
- Heart Disease: Research links excessive sugar and HFCS consumption to an increased risk of cardiovascular issues.
Dissecting the Ingredients List
Beyond the sugar, a deeper look into A&W's ingredients reveals other processed components that contribute to its unhealthy profile. Traditional root beer was once made from a blend of roots, bark, and herbs. Today's commercial versions are a cocktail of chemicals and flavors.
Artificial vs. Natural Flavorings
For decades, root beer manufacturers used sassafras root for its distinct flavor. However, the FDA banned its use in 1960 after studies showed a compound in sassafras, called safrole, could cause cancer in rats. As a result, modern A&W uses a combination of natural and artificial flavors to recreate the classic taste. While generally considered safe by regulatory bodies, the non-specific 'natural and artificial flavors' can raise questions for health-conscious consumers and may cause allergic reactions or digestive issues in some individuals.
Preservatives and Colorings
A&W uses several additives to maintain its color and freshness:
- Caramel Color: Used to achieve the dark brown color. The production process for this additive has been listed as a possible carcinogen by California regulators, though it is used in many beverages and foods.
- Sodium Benzoate: A common preservative used in many processed foods and drinks. Some food score systems, like EWG's, list this as an ingredient of moderate concern.
Comparing A&W Regular vs. Zero Sugar
For those looking to avoid the high sugar content, A&W offers a Zero Sugar version. However, switching to a diet soda presents a different set of considerations, as the artificial sweeteners used are a subject of ongoing debate.
| Feature | Regular A&W Root Beer | A&W Zero Sugar Root Beer |
|---|---|---|
| Sugar Content | ~43g per 12 oz can | 0g per 12 oz can |
| Sweetener Type | High-Fructose Corn Syrup | Aspartame, Acesulfame Potassium |
| Calories | ~160 calories per 12 oz can | 0 calories per 12 oz can |
| Potential Health Concerns | Weight gain, diabetes, fatty liver, heart disease | Digestive issues, altered gut microbiome, controversial links to metabolic and neurodegenerative effects |
| Dental Impact | High sugar and acidity lead to cavities and erosion | Acidity can still cause dental erosion, especially with regular consumption |
| Taste | Classic, creamy, and sweet taste | Often described as a slightly different taste profile, some find it less satisfying |
Dental Health and Root Beer Consumption
Any soda, including root beer, poses a risk to dental health. The combination of sugar and acids contributes to tooth decay and enamel erosion. While root beer is typically less acidic than colas, it is still acidic enough to be harmful, especially with frequent consumption. The bacteria in your mouth feed on sugar, producing acids that attack tooth enamel. For the Zero Sugar version, the acids still cause erosion, even without the sugar component.
Healthier Alternatives to A&W
If you enjoy the taste of root beer but want to avoid the health pitfalls, several healthier alternatives are available:
- Homemade Root Beer: Brewing your own root beer gives you full control over the ingredients, allowing you to use natural sweeteners or reduce sugar significantly. Fermented versions can even offer probiotic benefits.
- Sugar-Free, Naturally Sweetened Sodas: Brands like Zevia and Poppi offer root beer flavored sodas sweetened with natural alternatives like stevia or erythritol, and often include added health benefits like prebiotics. However, the health effects of these alternative sweeteners are still being researched.
- Herbal Teas: For a hot beverage that mimics the spice notes of root beer, consider herbal teas that contain ingredients like licorice root, cinnamon, or sarsaparilla, though consulting a healthcare provider on medicinal herbs is wise.
- Flavored Sparkling Water: Adding a few drops of natural vanilla extract and a hint of cinnamon or other spices to plain sparkling water can create a satisfying root beer-like beverage without any sugar or artificial ingredients. Learn more about simple, healthy beverage swaps here.
Conclusion
While A&W root beer is a beloved classic, it is unequivocally unhealthy when consumed regularly, primarily due to its high sugar and high-fructose corn syrup content. These ingredients contribute to significant health risks, including obesity, diabetes, and dental decay. The Zero Sugar alternative removes calories but replaces them with controversial artificial sweeteners and still poses a risk to dental enamel. As with any treat, moderation is key. For those seeking healthier options, exploring natural, lower-sugar, or homemade alternatives can provide a similar flavor experience without the serious health consequences.
