The High Sugar and Calorie Count
One of the most immediate and significant health concerns with Mountain Dew is its exceptionally high sugar content. A standard 12-ounce can contains 46 grams of sugar, while a 20-ounce bottle ramps that up to 77 grams. This sugar is primarily in the form of High Fructose Corn Syrup (HFCS).
HFCS is a form of added sugar that offers empty calories with no nutritional value. Overconsumption of such sugary beverages is strongly linked to several serious health conditions:
- Weight Gain and Obesity: The body doesn't register liquid calories as filling, making it easy to consume large amounts without feeling full, leading to weight gain.
- Type 2 Diabetes: Regular, high intake of sugary drinks can lead to insulin resistance and significantly increase the risk of developing type 2 diabetes.
- Cardiovascular Disease: Studies have shown a link between high HFCS consumption and increased risk factors for heart disease, such as elevated triglycerides and cholesterol levels.
- Fatty Liver Disease: The liver metabolizes fructose, and an excess can lead to fat buildup, contributing to nonalcoholic fatty liver disease (NAFLD).
Dental Damage from Sugar and Acid
Mountain Dew's impact on dental health is notoriously poor, giving rise to the term "Mountain Dew mouth." This is caused by a potent combination of high sugar content and high acidity.
The Acid Attack
Mountain Dew contains citric acid, which is highly erosive to tooth enamel. The pH level of Mountain Dew is lower than that of some other major sodas, making it more acidic and thus more harmful to your teeth over time. This acid attack is exacerbated by the tendency for people to sip caffeinated sodas over a longer period, prolonging the exposure of teeth to the damaging liquid.
The Sugar and Bacteria Cycle
The high sugar in Mountain Dew feeds harmful bacteria in the mouth. These bacteria produce even more acid, creating a vicious cycle of decay that softens and wears down enamel. This weakening of the protective outer layer of teeth paves the way for cavities and increased tooth sensitivity.
The Impact of Artificial Additives
Beyond sugar, Mountain Dew has included several controversial artificial ingredients that have drawn significant health scrutiny over the years.
Controversial Food Dyes
The vibrant, electric yellow-green color of Mountain Dew comes from the synthetic food dye Yellow 5, also known as tartrazine. This dye has been linked to potential neurobehavioral issues, including hyperactivity in children. While still approved for use in the U.S., Yellow 5 is banned in Norway and Austria, and regulatory bodies worldwide are increasingly scrutinizing its safety. The FDA has even announced plans to phase out petroleum-based dyes like Yellow 5 and Yellow 6 by the end of 2026.
The Preservative Concerns
Mountain Dew contains sodium benzoate as a preservative to maintain freshness. The primary concern arises when sodium benzoate is combined with citric acid. Under certain conditions, this combination can form benzene, a known carcinogen linked to leukemia. To mitigate this risk, manufacturers add other agents, but the potential for the reaction to occur remains a point of concern for some consumers.
Caffeine Levels and Side Effects
Mountain Dew delivers a significant dose of caffeine, with a 12-ounce can containing 54 mg. While this is less than a cup of coffee, it is notably higher than many other major soda brands. This higher caffeine content contributes to the energy boost but also carries potential drawbacks, especially for regular consumers:
- Sleep Disruption: High caffeine intake, especially later in the day, can interfere with sleep patterns.
- Dependence and Withdrawal: Regular consumption can lead to caffeine dependence, with withdrawal symptoms like headaches and fatigue if intake is suddenly stopped.
- Nervousness: The stimulant effects can cause increased anxiety, jitters, and a rapid heart rate in sensitive individuals.
The Removal of Brominated Vegetable Oil (BVO)
For many years, Mountain Dew included brominated vegetable oil (BVO), an emulsifier used to keep the citrus flavorings from separating. However, BVO was a highly controversial additive with a clouded health history, linked in animal studies to thyroid issues, neurological problems, and reproductive issues. BVO was banned in Europe and Japan for years before public pressure led major soda manufacturers to phase it out in the U.S. In 2024, the FDA officially banned its use, citing safety concerns. While Mountain Dew no longer contains this ingredient, its long history of use highlights the brand's association with contentious chemicals.
Mountain Dew vs. Healthier Choices: A Comparison
| Feature | Mountain Dew (12 oz can) | Sparkling Water / Club Soda | Fruit-Infused Water |
|---|---|---|---|
| Sugar Content | 46g (High Fructose Corn Syrup) | 0g | 0g |
| Calories | 170 | 0 | 0 |
| Acidity | pH of 3.2 (very high) | Neutral to low | Neutral |
| Caffeine | 54mg | 0mg | 0mg |
| Artificial Additives | Yellow 5, Sodium Benzoate, Natural Flavors | None | None |
Alternatives for Better Health
Reducing or eliminating Mountain Dew from your diet is a clear step towards better health. Healthier alternatives provide hydration without the excessive sugar, calories, and artificial additives. Consider options like:
- Water, infused with fresh fruits like lemon, lime, or cucumber.
- Herbal or green tea, served hot or cold.
- Carbonated or sparkling water with a splash of 100% fruit juice.
- Kombucha, which offers probiotics with a lower sugar content than soda.
Conclusion
While Mountain Dew is celebrated for its unique taste and energizing kick, the ingredients behind that flavor profile raise significant health concerns. The combination of excessive high fructose corn syrup, high acidity, and questionable artificial additives like Yellow 5 pose clear risks to metabolic, dental, and overall health. With the removal of brominated vegetable oil and ongoing scrutiny over artificial dyes, the trend is moving away from such heavily processed beverages. For better long-term health, understanding and limiting consumption of drinks like Mountain Dew in favor of healthier alternatives is a wise choice. A great resource for additional information on ingredients and food safety is the Environmental Working Group's (EWG) food scores website.
