Why Shouldn't You Drink Dark Soda?

January 8, 2026 •

4 min read

According to a 2015 PBS News report, the caramel coloring in dark sodas can contain a chemical called 4-methylimidazole, which has been linked to an increased cancer risk. This is just one of many compelling reasons why you shouldn't drink dark soda, which contains more than just coloring that could pose risks to your health.

Quick Summary

Dark soda contains ingredients like high sugar, phosphoric acid, and caffeine that can harm bones, teeth, and overall metabolic health. This article explores the specific health concerns and offers healthier alternatives to these carbonated beverages.

Key Points

Phosphoric Acid Risks: Dark sodas contain phosphoric acid, which is linked to decreased bone density, osteoporosis, and an increased risk of kidney disease.
High Sugar Content: All sodas, including dark and clear varieties, contain excessive amounts of sugar or artificial sweeteners, which contribute to obesity, diabetes, and metabolic disorders.
Dental Damage: The high acidity and sugar in soda erode tooth enamel, leading to tooth decay, cavities, and increased sensitivity over time.
Caffeine and Dehydration: The caffeine in many dark colas can cause anxiety, insomnia, and has a mild diuretic effect that can exacerbate dehydration.
Caramel Coloring Concerns: The caramel coloring used to make dark sodas can contain a chemical, 4-methylimidazole, that has been linked to an increased risk of cancer.
Clear is Not a Free Pass: Don't be fooled by clear sodas; they also contain high sugar and acidic content, making them equally damaging to teeth and metabolic health.
Healthier Alternatives: Opt for alternatives like sparkling water, infused water, or kombucha to satisfy cravings for carbonation without the sugar and additives.

Beyond the Color: Unpacking the Dangers of Dark Soda Ingredients

While the hue of dark soda is a key characteristic, it’s the ingredients behind that color that pose the most significant health concerns. The common notion that clear sodas are automatically healthier is a myth; the core issue lies with the high sugar or artificial sweetener content, along with specific additives. A 12-ounce can of cola and a lemon-lime soda can have almost identical nutritional profiles, with up to 39 grams of sugar. However, dark sodas often contain phosphoric acid and caffeine, two ingredients with documented negative effects. Regular consumption is linked to a range of chronic issues, from obesity and type 2 diabetes to heart disease and kidney problems. The real dangers of dark soda are found in the fine print of the ingredients list, not the marketing.

The Triple Threat: Sugar, Acid, and Caffeine

The Sugar Rush and Its Consequences

It’s no secret that dark sodas are loaded with sugar. A single can can exceed the daily recommended sugar intake for women and almost meet it for men. This high sugar content contributes to weight gain, obesity, and an increased risk of developing type 2 diabetes and metabolic syndrome. Sugar also fuels the bacteria in your mouth, which creates acid that attacks tooth enamel and leads to cavities. The constant bombardment of sugar and acid weakens teeth, making dental problems a common side effect of regular soda consumption.

Phosphoric Acid’s Hidden Damage

Dark sodas, particularly colas, contain phosphoric acid, a preservative that provides a sharp, tangy flavor. While generally recognized as safe in small amounts by the FDA, excessive consumption can lead to serious health issues. Phosphoric acid is known to decrease bone density, especially in women, and can interfere with the body's absorption of calcium. This increases the risk of osteoporosis and bone fractures. Furthermore, studies have linked high cola consumption to an increased risk of chronic kidney disease.

The Caffeine Dependency

Many dark sodas are caffeinated. While a modest amount of caffeine is generally safe, consuming multiple cans throughout the day can lead to excessive intake. This can cause anxiety, insomnia, and high blood pressure in sensitive individuals. Caffeine also has a mild diuretic effect, meaning it increases urine production. This can cause you to feel thirsty and drink more soda, which is counterproductive for hydration and further exposes you to the beverage's other harmful ingredients.

Dark vs. Clear Soda: A Comparison of Risks


Feature	Dark Soda (e.g., Cola)	Clear Soda (e.g., Lemon-Lime)	Takeaway
Caramel Coloring	Contains 4-methylimidazole, potentially linked to increased cancer risk.	No caramel coloring, avoids associated cancer risk.	Dark sodas contain an additional potential carcinogen.
Phosphoric Acid	Commonly used as a preservative, linked to bone density loss and kidney problems.	Often contains citric acid instead, which is also acidic and harmful to teeth but doesn't have the same link to bone health.	Phosphoric acid in dark sodas poses a specific risk to bone health and kidneys.
Caffeine	Most brands are caffeinated, leading to potential dependency and diuretic effects.	Often caffeine-free, eliminating the associated risks of over-consumption.	Dark sodas present an additional risk of caffeine dependency and side effects.
Sugar/Sweeteners	High in sugar or artificial sweeteners, causing metabolic issues and tooth decay.	High in sugar or artificial sweeteners, causing metabolic issues and tooth decay.	The high sugar/sweetener content is a universal problem across all sodas.
Dental Staining	Higher potential for staining teeth due to the dark coloring.	Lower potential for staining, but enamel erosion risk remains high.	Dark sodas are more likely to cause cosmetic dental issues beyond erosion.

Healthier Alternatives to Dark Soda

Quitting dark soda doesn't mean giving up fizz or flavor. Many healthier alternatives can satisfy your cravings without the health risks. The best options are those that provide flavor and bubbles without added sugars, artificial sweeteners, or excessive additives.

Sparkling Water: For those who love the fizz, plain sparkling water is a fantastic, calorie-free, and sugar-free choice.
Infused Water: Add sliced fruit (like lemon, cucumber, or berries) and herbs (like mint or basil) to water for a naturally flavored and refreshing drink.
Kombucha: This fermented tea contains probiotics that are beneficial for gut health and offers a unique, slightly tangy flavor with a natural fizz.
Unsweetened Iced Tea: Brew your own iced tea and sweeten it with a minimal amount of honey or simply enjoy its natural flavor. Green tea is packed with antioxidants.
Fruit Juice and Seltzer: For a sweeter option, mix a small amount of 100% fruit juice with seltzer water to cut down on sugar while maintaining some sweetness.

Conclusion: A Clear Choice for Your Health

The health risks associated with dark soda are significant and well-documented. From the potential carcinogenic coloring agents to the corrosive effects of phosphoric acid and the addictive nature of sugar and caffeine, the negative impacts are widespread. While clear sodas may avoid some of these specific color-related issues, they still contain high levels of sugar and acid that are damaging to your health. Ultimately, shifting away from all types of soda towards healthier alternatives is a clear choice for improving your overall well-being. Reducing your intake can lead to better dental health, stronger bones, more stable energy levels, and a reduced risk of serious chronic diseases. It’s time to make a beverage choice that truly benefits your body.

Visit the CDC's Nutrition page for more information on sugary drinks.

Frequently Asked Questions

Yes, dark sodas, particularly colas, can be worse due to the presence of phosphoric acid and, in some cases, a potentially carcinogenic caramel coloring agent. However, both dark and clear sodas are high in sugar or artificial sweeteners and are acidic, making them generally unhealthy.

Excessive consumption of phosphoric acid, which is common in dark sodas, can interfere with the body's absorption of calcium. This can lead to decreased bone mineral density, increasing the risk of osteoporosis and bone fractures.

The high sugar in soda feeds bacteria that produce enamel-eroding acid. Additionally, the acid already present in soda directly attacks tooth enamel. Dark sodas can also cause unsightly staining.

No. While diet soda replaces sugar with artificial sweeteners, it still contains high levels of acid, often including phosphoric acid, which is harmful to tooth enamel and bone health. Some artificial sweeteners may also have their own metabolic risks.

Many dark sodas contain caffeine, a diuretic that increases urination, which can contribute to dehydration. Sugary sodas also have a high osmotic load, which requires the body to draw water from its reserves to process the sugar.

Excellent alternatives include sparkling water, water infused with fruit, herbal tea, or kombucha. These options offer flavor and fizz without the harmful sugars, acids, and artificial ingredients.

Some caramel coloring used in dark sodas can contain 4-methylimidazole, a chemical linked to an increased cancer risk in some studies. Although the amount varies, it adds another potential health concern to regular consumption.