Why soda isn't so sweet for your children

As school holidays approach, many families look forward to relaxing and enjoying special treats — often including fizzy drinks. While these colourful, bubbly beverages are a popular choice among children, health experts are raising concerns about their hidden dangers. 

Behind the sweet taste and fun packaging lie serious health risks that every parent should be aware of, writes Jackson Sewanyana.

With the school holiday around the corner, many parents are planning to give their children treats, with fizzy drinks being part of the package. 

These colourful, sweet, and bubbly drinks have become a staple during family outings, shopping trips and weekend indulgences. But behind the cheerful packaging and sugary taste, health experts warn, lie serious health risks for children. 

According to Lydia Kusasira, a food scientist at the Uganda Industrial Research Institute, fizzy drinks are carbonated beverages that include soda, energy drinks and some non-alcoholic sparkling fruit drinks. 

These drinks are primarily made using water, carbonated with carbon dioxide (CO2) gas dissolved under high pressure. They also contain citric acid, sugar, artificial colours and flavours. 

Generally, Kusasira adds: “Fizzy drinks do not have any nutritional value, but rather empty calories”. 

According to the World Health Organisation (WHO), because they are sweetened, fizzy drinks contain sugars such as sucrose or high fructose corn syrup. A 330ml soft drink typically contains 35g (almost nine teaspoons) of sugar and about 140 calories of energy. 

WHO indicates that in high-income countries that account for the highest intake of sugar-sweetened beverages, includig fizzy drinks, it is often observed in populations with lower socioeconomic status. 

On the other hand, among low and middle–income countries, it is mostly the populations with higher socio-economic status that consume soft drinks.

Health implications of fizzy drinks 

When fizzy drinks are consumed, Kusasira says, the sugar goes directly into the bloodstream, rapidly increasing blood sugar levels, without making the person feel full. 

This prompts the individual to keep taking these drinks. If one consumes fizzy drinks in large quantities regularly, the insulin produced by the pancreas may not be sufficient to regulate blood sugar levels effectively. 

This is because these drinks contain sugar in its simple form, which is quickly absorbed into the bloodstream upon consumption, thereby spiking blood sugar levels. 

Additionally, fizzy drinks can lead to a breakdown of the insulin-regulating system, because their frequent intake loads the hormone insulin, which regulates blood sugar levels, resulting in juvenile diabetes in children aged four years and above. 

Due to their high sugar content, fizzy drinks can also lead to tooth decay. Kusasira explains that excess sugar promotes the growth of bacteria in the mouth, which can lead to tooth decay. 

She adds that when fizzy drinks are consumed with food, fermentation can occur in the mouth when it’s closed, accelerating the process of tooth decay. 

Poor dental hygiene, which is common among many children, allows these sugars and bacteria to linger, increasing the likelihood of teeth damage and decay.

With fully ripened fruits, their natural sweetness often eliminates the need for added sugar, making them a healthier choice for children’s drinks.

Why fizzy drinks aren't child's play 

Another concern with fizzy drinks is the carbon dioxide gas they contain. 
When this gas reacts with water, it forms carbonic acid, which can gradually weaken the tooth enamel, the hard, protective outer layer of the tooth. 

Another element in fizzy drinks that weakens the enamel, according to Kusasira is citric acid. In severe cases, the citric acid may cause the enamel to fracture. A weakened enamel manifests in sensitivity and pain when chewing, as well as difficulty in biting certain foods. 

According to Daniel Kamara, a nutritionist at Bwindi Community Hospital in Kanungu, the other impact of carbon dioxide is the risk of worsening asthma. 

Some of the soft drinks contain caffeine, which Kusasira says can lead to dehydration in children. Caffeine increases urine production, leading to frequent urination, which results in dehydration. 

Caffeine also increases the risk of iron deficiency, as it interferes with the body’s ability to absorb iron from nutritious meals eaten by the child. This is concerning because iron is essential for oxygen circulation and proper brain function. 

Additionally, when consumed regularly, the caffeine in fizzy drinks stimulates the central nervous system, increasing heart rate. “Sugar and preservatives in fizzy drinks strain the blood vessels, raising blood pressure,” Kamara says. 

In such a situation, a child experiences rapid heartbeat, dizziness, and increased blood pressure, in addition to feeling anxious or jittery. In extreme cases, he explains, this can lead to cardiac arrhythmias (irregular heartbeat), which can be fatal. 

To make them look appealing, fizzy drinks usually contain food colour additives such as carmoisine, which Kusasira says can trigger allergic skin reactions. 

They can also cause hyperactivity/ restlessness, where a child has increased movements with impulsive actions/ disruptive behaviour, aggression and a short attention span. Furthermore, these drinks can bring issues of irritability, making a child moody with a bad temper, grumpy and impatient. 

Fizzy drinks also contain phosphoric acid, which Kamara says, weakens bones. When phosphoric acid is consumed in high amounts, it creates an imbalance between phosphorus and calcium in the body, yet the body needs to maintain a specific ratio of these minerals.

When there are high amounts of phosphorus, the body draws calcium from the bones to restore balance. 

If this keeps happening, over time, it can lead to reduced bone mineral density, making bones weaker and more prone to osteoporosis, especially in children and adolescents whose bones are still developing. 

In addition, excess phosphorus in the bloodstream, particularly from fizzy drinks, can overload the kidneys, leading to kidney stone formation, especially when combined with low water intake. 

Digestive disorders and acid reflux are among other health implications that Kamara points out. He explains that the carbonation in fizzy drinks causes bloating, indigestion and acid reflux, which can be painful for children. 

“Carbon dioxide gas builds up in the stomach, causing bloating, while the acid in fizzy drinks weaken the oesophageal sphincter, leading to acid reflux.” 

With this, a child experiences stomach discomfort, frequent burping, a burning sensation in the chest (heartburn) and loss of appetite. 

Kusasira notes that the side effects of fizzy drinks are more pronounced in children aged three years and below, although even those aged four to 16 years can be affected depending on the type of food colour, flavours used and an individual’s body.

Kusasira notes that the side effects of fizzy drinks are more pronounced in children aged three years and below, although even those aged four to 16 years can be affected depending on the type of food colour, flavours used and an individual’s body.

Healthy alternatives 

Since children are naturally drawn to colourful foods, Kusasira advises parents to opt for natural alternatives instead of artificial food colours. 

She suggests fruits such as strawberries, or well-ripened pineapples and hibiscus, which provide both vibrant colours and natural sweetness. 

“All that children crave is the sweetness and appealing colours,” she explains. 
“With fully ripened pineapples, their natural sweetness often eliminates the need for added sugar, making them a healthier choice for children’s drinks,” Kusasira adds. 

When making juice, one can sweeten it using bananas as opposed to using sugar, she advises. When preparing juice with fruits such as bananas and mangoes, it is best not to sieve the mixture. 

Instead, blend it into a smoothie to retain the fibre, which is essential for digestion and overall health. To add a touch of citric acid if needed, one can squeeze in some lemon juice. 

This not only enhances the flavour but also mimics the tangy sensation of soda, making it a healthy alternative that still appeals to children. One can also use carbonated drinking water when blending fruit juice smoothies. 

“A fruit juice smoothie made this way gives children the fizzy sensation they enjoy, but with a natural and nutritious touch,” Kusasira explains. 

When serving such a smoothie to children, she recommends the use of a straw to minimise direct contact between the citric acid and vitamin C in the drink and their tooth enamel, as these can weaken it. 

Dental hygiene is important in reducing the risk of damage to the teeth after consuming sweet drinks, especially those made using carbonated water and lemon juice. 

For the best results, Kusasira recommends that children’s teeth are brushed at least 40 minutes to an hour after consuming the sweet drinks. 

“Brushing too soon after consuming citric acid can weaken the enamel, making it more prone to damage,” she explains. Kamara suggests that instead of fizzy drinks, children can be given water, as it is the best choice for hydration. 

“Encourage water as the primary drink and provide access to safe drinking water in schools,” he emphasises. 

Kamara also recommends milk since it provides essential calcium for strong bones. Chamomile tea is also a healthy option that Kamara says parents can give to their children. 

The infusion is made using dried flowers of the chamomile plant, widely known for its calming properties and often used as a natural remedy to help with relaxation, stress relief and sleep issues.

If you must...... 

If fizzy drinks are to be given to children, it should be done occasionally and avoided for children aged three years and below. Dilution of these drinks can also be a good idea, which is likely to help reduce consumption due to the distorted taste that children do not find appealing.

That is, when diluted, the taste changes and fizz in soft drinks reduces, yet those are the attractions of the drinks to children.