Most people know that regular sodas offer minimal nutritional value, but the specific differences between popular choices like Coke and Mountain Dew can be surprising. While both are loaded with sugar and should be consumed in moderation, a close examination reveals that Mountain Dew carries a heavier health burden due to its higher content of calories, sugar, and caffeine. Understanding these distinctions can help inform healthier beverage choices.
The Nutritional Breakdown: Sugar, Calories, and Caffeine
At the core of the unhealthiness of any soda are its primary nutritional components: sugar, calories, and caffeine. A direct comparison of a standard 12-ounce can of each soda shows significant differences.
Sugar Content: The Primary Health Concern
Sugar is a major culprit in health issues linked to soda consumption. The American Heart Association recommends limits on added sugar intake that are easily surpassed by a single can of either soda. Mountain Dew contains 46 grams of sugar per 12-ounce serving, while Coke contains 39 grams. This difference contributes to potential weight gain and increased risk of related health issues.
Calorie Count: Fueling Weight Gain
Mountain Dew's higher sugar content results in a higher calorie count, with 170 calories per 12-ounce can compared to Coke's 140 calories. This caloric difference can contribute to weight gain if consumed regularly.
Caffeine Levels: Stimulating More Than Just Energy
Mountain Dew has a higher caffeine content at 54 milligrams per 12-ounce can, compared to Coke's 34 milligrams. Higher caffeine intake can lead to side effects such as dependence and disrupted sleep.
Beyond the Numbers: Ingredients and Dental Impact
Examining the full ingredient list and how each drink affects dental health provides a more comprehensive picture of their comparative health impacts.
Ingredient Discrepancies and Additives
Both sodas use high-fructose corn syrup. Mountain Dew historically contained brominated vegetable oil (BVO), an emulsifier of concern, although major manufacturers have removed it. Coke's ingredient list has fewer controversial additives.
Acidity and Dental Erosion
Both sodas harm dental health. While Coke has a lower pH, Mountain Dew's combination of higher sugar and citric acid can cause more aggressive enamel erosion.
Coke vs. Mountain Dew: A Comparison Table
| Feature | Coca-Cola (Classic, 12 oz can) | Mountain Dew (Regular, 12 oz can) |
|---|---|---|
| Calories | 140 kcal | 170 kcal |
| Sugar | 39 g | 46 g |
| Caffeine | 34 mg | 54 mg |
| Acids | Phosphoric Acid | Citric Acid, Concentrated Orange Juice |
| Concerning Additives | Fewer/less concerning | Historically included BVO |
Health Risks Associated with Sugary Drinks
Regular consumption of sugary beverages is linked to several serious health risks. These include:
- Obesity and Weight Gain
- Type 2 Diabetes
- Cardiovascular Disease
- Dental Decay
- Non-alcoholic Fatty Liver Disease
- Gout
Making a Healthier Choice
Based on nutritional content, Coke is the slightly less unhealthy choice. However, the best option is to avoid regular soda consumption. Healthier alternatives include:
- Water
- Fruit-Infused Water
- Sparkling Water
- Unsweetened Tea or Coffee
- Kombucha
Conclusion: Which is More Unhealthy?
Mountain Dew is generally considered more unhealthy due to its higher sugar, calorie, and caffeine content, and its citric acid poses a greater risk to dental enamel. However, both drinks are detrimental when consumed regularly. Reducing or eliminating sugary drinks and choosing healthier alternatives like water is crucial for a healthy nutrition diet. The CDC encourages individuals to "rethink your drink" for better health. Both Coke and Mountain Dew are best saved for occasional treats.
For more information on making healthier beverage choices, refer to the CDC's "Rethink Your Drink" resources.(https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/index.html)
