Is soda or a milkshake worse for you?: A Nutritional Showdown

According to the Centers for Disease Control and Prevention (CDC), sugary drinks are the leading source of added sugars in the American diet, contributing to a number of health issues. When it comes to indulgence, many people wonder: is soda or a milkshake worse for you? The answer isn't as simple as it seems, requiring a closer look at the nutritional details of each beverage.

Quick Summary

This article dissects the nutritional profiles of typical sodas and milkshakes, detailing their caloric, sugar, and fat content to determine which poses greater health risks. It compares the empty calories of soda against the high fat and sugar of a milkshake, highlighting the different negative impacts on dental, cardiovascular, and overall health.

Key Points

• High-Fat vs. High-Sugar: Soda has no fat and is empty sugar calories, while milkshakes are high in both sugar and saturated fat.

• Acute vs. Chronic Impact: A high-fat milkshake can cause immediate negative effects on blood flow, whereas soda's harms are linked to consistent, long-term use.

• Dental Health: Soda's acidity and sugar are more consistently damaging to tooth enamel compared to milkshakes, which offer some calcium.

• Caloric Density: Milkshakes are generally more calorie-dense than sodas, contributing more to excess calorie intake per serving.

• Nutrient Content: Milkshakes provide some protein and calcium from milk, though often offset by unhealthy additions, while soda has zero essential nutrients.

• Better Alternatives: The healthiest option is water, unsweetened drinks, or healthier homemade smoothies over both soda and milkshakes.

Unpacking the Nutritional Differences

To understand which drink is worse for you, it's essential to break down the nutritional content of a standard-sized portion. While soda offers little more than sugar and empty calories, a milkshake presents a more complex profile with high levels of sugar and fat alongside some beneficial nutrients from milk.

The Empty Calories of Soda

A 12-ounce can of regular cola contains approximately 140-170 calories, almost all of which come from added sugar, with zero nutritional value. This significant sugar load is a major concern as the body doesn't register liquid calories the same way as solid food, potentially leading to overconsumption and weight gain. Chronic soda consumption is linked to health problems.

Key health impacts of soda include:

• Type 2 Diabetes: Increased risk due to regular high sugar intake causing insulin spikes.
• Heart Disease: Higher risk of heart attack and cardiovascular disease, partly linked to associated obesity and high blood pressure.
• Dental Decay: High acidity and sugar erode enamel and promote decay.
• Kidney Issues: Phosphoric acid in some colas may increase the risk of kidney stones.

The Calorie and Fat Bomb of a Milkshake

A typical fast-food milkshake can contain 400 calories or more, sometimes reaching 1,000 for larger sizes. Made with ice cream and milk, milkshakes are high in saturated fat and added sugar. While they offer some calcium and protein from milk, excessive sugar and fat often outweigh these benefits. Studies have noted negative effects from milkshakes.

Reported health impacts of milkshakes include:

• High Saturated Fat: The saturated fat in an indulgent milkshake can meet or exceed the daily recommended maximum in one serving.
• Compromised Vascular Function: Even a single high-fat milkshake can negatively impact blood flow and vascular control by temporarily stiffening blood vessels.
• Cognitive Concerns: Reduced blood flow, including to the brain, could potentially increase the risk of long-term issues like dementia.
• Excessive Sugar: Milkshakes contribute a large amount of added sugar, which can lead to weight gain, blood sugar fluctuations, and increased sweetness tolerance.

The Verdict: A Tale of Two Evils

Which is worse? It depends on the health aspect and quantity. Soda's danger is its empty calories and sugar, lacking any nutritional value and consistently harming teeth and contributing to chronic issues. Milkshakes contain both high sugar and fat, delivering a concentrated dose of unhealthy elements in one sitting. For long-term issues like dental erosion and consistent sugar spikes, soda may pose a greater ongoing threat. However, a large, high-fat milkshake can acutely damage vascular function.

Factor	Typical Soda (12 oz)	Typical Milkshake (12 oz)	Which is 'Worse'?
Calories	~150-170	~350-500+	Milkshake (higher caloric density)
Added Sugar	High (~40g)	Very High (~50-95g+)	Milkshake (often higher per serving)
Saturated Fat	0g	High (8-13g+)	Milkshake (significant source)
Nutrients	None	Some protein and calcium from milk	Soda (provides zero nutrients)
Oral Health	Acidity and sugar consistently harm enamel	High sugar, but milk's calcium offers some protection	Soda (more consistently damaging)
Vascular Health	Linked to long-term risk factors	Acute, immediate impact from high saturated fat	Milkshake (potentially worse in the short term)

Conclusion: Moderation and Conscious Choices

Both soda and milkshakes carry significant health risks due to high sugar, with milkshakes adding high saturated fat and calories. Choosing which is 'worse' is like picking between two unhealthy options. Limiting or avoiding both is the best approach. Healthier alternatives include water, unsweetened tea, or a homemade smoothie with fresh fruit and low-fat milk. Understanding their harms helps in making informed dietary choices. The CDC's 'Rethink Your Drink' initiative offers further information.

Frequently Asked Questions

Which is more likely to cause weight gain, a soda or a milkshake?

A milkshake is generally more likely to cause significant weight gain per serving because it has a much higher caloric density due to both high sugar and high saturated fat content.

Does a milkshake have any nutritional benefits at all?

Yes, a milkshake contains some protein and calcium from the milk and ice cream base. However, these benefits are often outweighed by the excessive amounts of added sugar and saturated fat.

Why is soda so bad for your teeth?

Soda is bad for your teeth because its high sugar content feeds bacteria that produce acid, and the beverage itself is acidic due to carbonation. This double-whammy erodes tooth enamel and leads to decay over time.

Can high-fat milkshakes affect the brain?

Recent studies have shown that even a single high-fat meal, like a milkshake, can temporarily reduce blood flow and compromise vascular function, including circulation to the brain.

Are diet sodas a healthier alternative to regular soda?

Diet sodas contain no calories but still provide no nutritional value. Research on artificial sweeteners is inconclusive, with some studies suggesting potential risks like affecting the gut microbiome or contributing to metabolic dysfunction.

How can I make a healthier version of a milkshake?

To make a healthier milkshake, use low-fat milk or a milk alternative, fresh or frozen fruits, and avoid adding extra sugar or syrups. Consider using a little yogurt or a natural sweetener like honey in moderation.

Which beverage should I choose if I crave something sweet?

If you are craving a sweet treat, neither a soda nor a milkshake is an ideal choice for regular consumption. For a healthier option, consider naturally flavored sparkling water, homemade fruit-infused water, or unsweetened tea or coffee.