Phosphorus is a vital mineral for building healthy bones and teeth, but for some individuals, particularly those with chronic kidney disease (CKD), managing its intake is crucial. While naturally occurring phosphorus is found in many foods, a significant concern comes from highly absorbable inorganic phosphorus added to beverages during processing.
Carbonated Soft Drinks and Colas
One of the most well-known sources of added phosphorus is dark-colored colas. The sharp, tangy flavor of these drinks often comes from phosphoric acid, a phosphorus additive.
- Dark Colas: Drinks like Coca-Cola and Pepsi contain phosphoric acid to balance sweetness and preserve flavor. This inorganic form is almost completely absorbed by the body. A typical 12-ounce cola can contain 30–50 mg of phosphoric acid.
- Pepper-Type Sodas: Dr. Pepper is another example of a soda that uses phosphoric acid, making it a high-phosphorus choice.
- Exceptions: Not all sodas are high in phosphorus. Some clear sodas, like root beer or lemon-lime soda (Sprite, Sierra Mist), often do not contain phosphoric acid. However, it is always best to check the ingredient list for terms containing "phos".
Dairy-Based and Fortified Drinks
Dairy products are naturally rich in phosphorus, and drinks made with milk or fortified with dairy ingredients can be significant sources.
- Milk and Chocolate Milk: Cow's milk, whether whole or skim, is a natural source of phosphorus. Chocolate drinks or hot cocoa made with milk therefore have high phosphorus levels.
- Protein and Coffee Shakes: Many pre-made protein shakes and bottled coffee drinks, such as certain Starbucks Doubleshot varieties, contain high amounts of phosphorus due to dairy and other additives.
Other Processed Beverages
Phosphorus additives aren't limited to colas and dairy drinks; they are also widely used in other processed beverages to enhance flavor, prolong shelf life, and prevent discoloration.
- Flavored Iced Teas: Some bottled iced teas, particularly those with added fruit flavors or sweetness, contain surprisingly high levels of phosphorus. Some brands of Brisk and Lipton iced teas have been found to have significant amounts.
- Sports and Energy Drinks: Certain sports and energy drinks also contain phosphates. The best practice is to check the ingredient list for words containing “phos”.
- Flavored Waters and Drink Mixes: A 2015 study found that many vitamin waters and other flavored waters contained more phosphorus than reported in nutritional databases. Powdered drink mixes can also contain phosphate additives.
Plant-Based Milks and Additives
When choosing plant-based milk alternatives, it is crucial to read the ingredients carefully, as many are fortified with phosphate additives to mimic the nutritional profile of cow's milk.
- Soy Milk: Naturally higher in phosphorus than other plant milks, its content increases further when fortified.
- Almond Milk: Naturally lower in phosphorus, but fortification with tricalcium phosphate or other additives can significantly raise its levels.
- Rice Milk: Unenriched rice milk is naturally low in phosphorus and is often recommended as a low-phosphorus alternative. Fortified versions, however, should be avoided on a low-phosphorus diet.
Reading Labels for Hidden Phosphorus
Since food manufacturers are not required to list the exact amount of additive phosphorus, checking the ingredient list is the most reliable method. Look for ingredients containing the term "phos" or specific E-numbers. Common examples include:
- Phosphoric acid (E338)
- Sodium phosphate (E339)
- Dicalcium phosphate (E341)
- Potassium phosphate (E340)
- Trisodium phosphate
High-Phosphorus Drinks vs. Low-Phosphorus Alternatives
| High-Phosphorus Option | Low-Phosphorus Alternative |
|---|---|
| Dark-colored colas (Coca-Cola, Pepsi) | Clear sodas like ginger ale, lemon-lime soda |
| Bottled or canned iced teas | Freshly home-brewed iced tea |
| Milk and chocolate drinks | Unenriched almond or rice milk |
| Energy drinks and many sports drinks | Plain water or homemade flavored water |
| Flavored waters and drink mixes with additives | Water or clear fruit juices like apple or grape |
| Beer and ale | Certain wines (check with a dietitian) |
Conclusion
Phosphorus is a necessary mineral, but excess intake from highly absorbable beverage additives can be a concern, especially for those with kidney issues. Being mindful of what drinks are high in phosphorus by checking for additives is an effective way to manage your intake. By choosing natural, whole foods and beverages over highly processed options, you can help maintain proper phosphorus levels and support your overall health. When in doubt, plain water, home-brewed tea, and unenriched plant milks are generally safe bets. For personalized guidance on dietary phosphorus, especially if managing kidney disease, it is best to consult with a registered dietitian, as recommended by the National Kidney Foundation.
