Is Root Beer Bad for Your Body? A Deep Dive into Its Health Effects

According to the American Heart Association, the average American adult consumes far more added sugar than recommended, and beverages like root beer are a significant contributor. This raises a critical question: is root beer bad for your body, especially with regular consumption?

Quick Summary

This article examines the health effects of both regular and diet root beer, focusing on high sugar content, dental erosion, the impact of artificial sweeteners on gut health, and potential links to chronic conditions like diabetes and obesity. It contrasts these concerns with the traditional roots of the beverage.

Key Points

• High Sugar Content: Regular root beer contains substantial amounts of added sugar, contributing to weight gain, obesity, and increased diabetes risk.

• Dental Damage: Both regular and diet root beer are acidic and can erode tooth enamel, leading to cavities and dental decay.

• Artificial Sweetener Concerns: Diet root beer contains artificial sweeteners that may disrupt the gut microbiome and are associated with metabolic issues, though research is mixed.

• Cardiovascular and Metabolic Risks: Excessive consumption of sugary beverages is linked to higher triglycerides, lower 'good' cholesterol, and higher risk for type 2 diabetes.

• Harmful Traditional Ingredients Banned: Modern root beer does not contain the traditional sassafras root, which was banned by the FDA in 1960 due to potential carcinogen risks.

• Not a 'Healthy' Soda: While potentially less acidic than some other sodas, root beer is not a 'healthy' beverage and should be consumed in moderation.

• Moderation is Key: Occasional consumption is unlikely to be harmful for most, but regular intake poses significant health risks.

A Tale of Two Root Beers: Traditional vs. Modern Formulations

Historically, root beer was brewed from sassafras root, which contains the compound safrole. While some ingredients used in traditional brews, like sarsaparilla and licorice root, were believed to have medicinal properties, the FDA banned safrole in commercially mass-produced foods in 1960 due to links with liver damage and cancer in lab animals. Modern root beer, therefore, is a very different beverage, relying on a mix of artificial and natural flavorings, along with significant amounts of added sugar or artificial sweeteners.

The Impact of High Sugar Content in Regular Root Beer

Regular root beer is essentially a sugar-sweetened beverage. A single 12-ounce can can contain over 30 grams of sugar, a substantial portion of the American Heart Association's daily recommended limit. Excessive sugar intake is a well-documented driver of numerous health issues:

• Weight Gain and Obesity: Consuming high-calorie, sugar-laden drinks can lead to significant weight gain over time, increasing the risk of obesity.
• Increased Risk of Diabetes: Frequent consumption of sugary sodas is strongly linked to an increased risk of developing type 2 diabetes and metabolic syndrome. The liver converts excess sugar into fat, which can lead to non-alcoholic fatty liver disease.
• Dental Erosion and Cavities: The combination of sugar and high acidity in soft drinks creates a perfect storm for dental problems. Sugar is metabolized by bacteria in the mouth into acids, which, along with the beverage's own acidity, erodes tooth enamel and leads to cavities.
• Cardiovascular Strain: High sugar intake can increase triglycerides and lower 'good' HDL cholesterol levels, contributing to heart disease risk.

The Hidden Dangers of Diet Root Beer

While diet root beer eliminates the sugar and calories, it introduces its own set of potential health concerns related to artificial sweeteners and other additives. These include:

• Gut Microbiome Disruption: Artificial sweeteners like aspartame and sucralose may negatively affect the balance of your gut microbiome, which is crucial for digestive and immune health. Some studies suggest they can reduce beneficial short-chain fatty acid production.
• Potential Link to Metabolic Issues: Although research is mixed, some studies show an association between regular consumption of artificial sweeteners and an increased risk of metabolic dysfunction, including insulin resistance.
• Continued Dental Erosion: Even without sugar, diet sodas are still highly acidic and can contribute to the erosion of tooth enamel, similar to their sugary counterparts.
• Digestive Discomfort: Large quantities of diet soda can cause gastrointestinal issues like bloating and diarrhea in some individuals. The carbonation itself can also cause gas and discomfort.

Root Beer vs. Other Sodas: A Comparative View

It is often claimed that root beer is less harmful than other sodas, especially for teeth, due to a lower acid content. While some research supports this by showing a slightly higher pH level for root beer compared to colas, it does not eliminate the risks associated with sugar, acidity, and additives. Moderation is key for all soft drinks, and comparisons should not be mistaken for a complete endorsement of one over another.

Comparison: Regular vs. Diet Root Beer

Feature	Regular Root Beer	Diet Root Beer
Sugar Content	High (e.g., >30g per 12oz)	None
Calories	High	Zero or very low
Dental Impact	High risk (erosion and cavities)	Moderate to High risk (erosion from acidity)
Sweeteners	High-fructose corn syrup, sugar	Artificial sweeteners (e.g., aspartame)
Weight Gain Risk	Higher	Mixed research, potentially lower but with other risks
Gut Health Risk	Minimal direct link (disruptive potential tied to sugar)	Potential for negative impact on gut microbiome

Healthier Alternatives to Root Beer

For those seeking the flavor or carbonation of root beer without the health consequences, several alternatives exist:

• Flavored Seltzer or Sparkling Water: Add a splash of root beer extract or other natural flavors to plain seltzer for a bubbly drink without the sugar or artificial sweeteners.
• Kombucha: This fermented tea can provide a fizzy, flavorful experience while also delivering probiotics for gut health.
• Herbal Tea: A wide variety of herbal teas can offer complex, interesting flavors and are typically unsweetened.
• Water with Infusions: Infuse water with fruits, cucumber, or herbs for a refreshing and hydrating beverage.

The Verdict: A Treat for Occasional Enjoyment

Ultimately, whether root beer is “bad” for you depends on your consumption habits. For healthy individuals, a root beer on rare occasions is unlikely to cause significant harm. The real danger lies in regular, habitual drinking, which can contribute to serious health problems over time. Both regular and diet versions carry risks, affecting everything from dental hygiene and weight to metabolic function and gut health. As with most indulgences, moderation is the definitive guide. Making healthier, unsweetened alternatives your regular beverage of choice while saving root beer for a rare treat is the most responsible approach to protecting your body.

What to Do Instead of Reaching for Root Beer

Instead of making a daily habit of reaching for a can of root beer, consider some proactive steps to curb your intake and improve your overall health:

1. Reduce Gradually: Instead of quitting cold turkey, try swapping one root beer a day for a glass of water.
2. Explore Alternatives: Experiment with different flavored sparkling waters, herbal teas, or kombucha to find new flavors you enjoy.
3. Prioritize Water: Keep a reusable water bottle with you throughout the day to ensure you are consistently hydrated.
4. Understand Your Cravings: Pay attention to what triggers your desire for root beer. Is it stress, habit, or a meal? Finding the cause can help you find alternative coping mechanisms.

Conclusion: Mindful Consumption is Key

While root beer can be a nostalgic and enjoyable beverage, its modern formulation as a high-sugar or artificially sweetened drink presents legitimate health concerns with regular consumption. The high sugar content in standard versions contributes to weight gain, diabetes risk, and dental issues, while the artificial sweeteners in diet versions raise questions about gut health and metabolic effects. By understanding these potential risks and practicing mindful consumption, you can enjoy root beer as an occasional treat rather than a dietary staple. Focusing on healthier, nutrient-dense beverage choices for your day-to-day hydration is the most effective strategy for promoting long-term health.

References

• American Heart Association. (2025). The Sugar Sweetened Beverages and Obesity Epidemic. Retrieved from https://www.heart.org/
• EatingWell. (2025). What Happens to Your Body When You Drink Soda Every Day.
• Healthline. (2024). 8 Potential Side Effects of Consuming Too Much Diet Soda.
• Medical News Today. (2024). What foods are bad for kidneys.
• Oculyze. (2025). What Is Root Beer Made From? A History of Health and Havoc.
• Wikipedia. (2025). Root beer.

Frequently Asked Questions

Is root beer healthier than other sodas?

While some studies suggest root beer is slightly less acidic than colas, making it marginally better for dental enamel, it is not a 'healthy' choice. It still contains high amounts of sugar and calories or potentially concerning artificial sweeteners, so moderation is key.

What are the effects of drinking too much root beer?

Drinking too much regular root beer can lead to weight gain, obesity, and an increased risk of type 2 diabetes due to high sugar content. The acidity in both regular and diet versions can also cause dental erosion.

Does diet root beer have any health risks?

Yes, diet root beer poses risks, primarily due to artificial sweeteners. Some studies suggest a link between artificial sweeteners and negative effects on the gut microbiome, metabolic issues, and continued dental erosion due to acidity.

Can root beer cause kidney problems?

Regular, dark-colored colas often contain phosphoric acid, which can be problematic for those with kidney disease. However, root beer is an exception as it does not contain added phosphorus.

Does modern root beer contain alcohol?

No, commercially produced, mainstream root beers are non-alcoholic. While traditional versions used fermentation that produced small amounts of alcohol, the modern soft drink version is not alcoholic.

Why don't they use sassafras in root beer anymore?

The FDA banned the use of safrole, a compound found in sassafras root, in commercially produced foods and drugs in 1960 after studies found it caused liver damage and cancer in lab animals. Modern root beers use artificial or other natural flavorings instead.

What are some healthy alternatives to root beer?

Healthier alternatives include flavored seltzer water, kombucha, herbal tea, or simply infusing water with fruits or herbs.