Can caffeinated beverages keep me hydrated?

While caffeine may have a mild, short-term diuretic effect in individuals who do not normally consume caffeine, studies have shown that this is not the case for people who regularly consume caffeine. As a result, a report on water needs released in 2004 by the Institute of Medicine of the National Academy of Sciences concluded that all beverages, including those with caffeine, contribute to hydration.

How much water do I need to drink each day?

There are no specific recommendations for plain water. However, the Institute of Medicine of the National Academy of Sciences (IOM) does have specific recommendations for total fluid intake — which includes drinking water as well as the water obtained from all other foods and beverages.

According to the IOM, adult men and women should aim for 11-16 cups of total fluids a day, while children and adolescents need slightly less, about 6-11 cups per day. Learn more about hydration guidelines.

Why are fluids so important to overall health?

Fluids from the beverages you drink and the foods you eat are your body's primary source of water, which it needs to regulate body temperature, keep skin moist, and transport oxygen and other essential nutrients to your cells.

Your body is constantly losing water — through your breath as you exhale, through your skin as perspiration, and through urine. This water must be replaced to maintain good health.

Learn more about Hydration & You.

Do I need a sports beverage when I exercise?

During intense exercise lasting for more than one hour, The American College of Sports Medicine recommends that carbohydrates be consumed at a rate of 30-60 grams per hour. This can be achieved without compromising fluid delivery by drinking a sufficient amount of a solution containing 6-8% carbohydrates. The ACSM also recommends consuming approximately 0.5-0.7 grams of sodium per liter of water to replace that lost from sweating. Fluid replacement solutions with added electrolytes (primarily NaCl) enhance palatability and reduce the probability for development of hyponatremia. Regular sports drinks are formulated in light of these recommendations. Learn more about fluid needs when exercising.

Can I get dehydrated when it is cold outside?

Although people tend to perspire more in hot weather, dehydration can also be a problem during the winter months. High rates of energy expenditure in winter activities such as snowboarding, ice skating and skiing, and use of heavy clothing can cause significant sweating and fluid loss.

So, watch out for dehydration, which can lead to fatigue, headaches and muscle cramps, even in the winter months. The best way to protect yourself is by drinking fluids throughout the day.

What are electrolytes and what do they do for me?

Electrolytes, such as potassium, sodium and chloride, are nutrients that are important for maintaining the body's fluid balance. Since electrolytes are lost through sweat, you can replace them by drinking a variety of beverages such as juices and sports drinks. You can also replace them through food, such as fruits and vegetables.

Are concentrated and not-from-concentrate juices as nutritious as fresh-squeezed juice?

While many people may love the idea of making their own fresh-squeezed orange juice, the time it takes to prepare could be a limiting factor to enjoying it on a regular basis. Therefore, commercially available alternatives, including not-from-concentrate and from-concentrate juices, are excellent choices. They both taste great and are equally nutritious.

How much caffeine is in energy drinks, and how does this compare to other caffeinated beverages?

Energy drinks have approximately 70-85 mg of caffeine per 8 fluid ounce or 240 ml serving depending on the brand, which is more than twice as much as most sparkling beverages, but still less than some coffees.

What's the difference between a juice drink, a juice cocktail and a juice beverage?

The terms, "juice drink," "juice cocktail" and "juice beverage" indicate that the product contains less than 100% fruit juice, but the percentage ratio of juice to other ingredients can vary greatly. The only way to guarantee you're buying products that contain 100% juice is to read the nutritional info and ingredient label located on the back of all products sold in the U.S.

Are sparkling beverages high in phosphorous?

The phosphorus in sparkling beverages is much lower than in commonly consumed foods and beverages. An 8-ounce serving of regular soda contains approximately 41 mg of phosphorus, about 6% of the recommendation for most adults. On the other hand, milk has 228 mg of phosphorus per 8 ounces and peanuts have 288 mg per 1/2 cup serving.

I am on a low-sodium diet. Should I be concerned about the sodium level in sparkling beverages?

Actually, sparkling beverages contain very little sodium and are classified as "low sodium" or "very low sodium" foods in the U.S., depending on the local water supply. An average 8-ounce serving of a sparkling beverage generally contains no more than 35 mg of sodium, most of which comes from the water used in its manufacture. Most individuals on sodium-restricted diets are able to include sparkling beverages as part of their dietary regimen.

Can I drink soy beverages if I am lactose-intolerant?

Soy-based beverages do not contain lactose and can be a good milk alternative for individuals who are lactose-intolerant. However, soy is not naturally a good source of calcium, so if you are looking for soy-based beverages to replace milk, look for one that is fortified with calcium.

Why do sports drinks contain sodium?

Electrolytes, primarily sodium chloride, are added to sports drinks to enhance palatability and may also help endurance athletes reduce their risk for developing hyponatremia, a rare condition occurring primarily in endurance athletes who lose both salt and fluids through sweat, but replace only fluids. Hyponatremia can lead to disorientation, confusion and in most cases, seizures.

How can I make sure I am getting enough calcium?

Dairy products are excellent sources, and experts recommend consuming at least three servings a day of dairy products including milk, yogurt and low-fat cheeses. One cup of milk contains about 300 mg. But there are other choices if you do not like or are allergic to milk. Some juices, soy-based beverages and other foods are now fortified with calcium. Leafy greens, broccoli, sardines, canned salmon, tofu and legumes are also notable calcium sources.

Is high-fructose corn syrup considered a carbohydrate?

Yes — high-fructose corn syrup is a sweetener derived from corn that is structurally similar to table sugar because it is comprised of fructose and glucose. Like table sugar, HFCS contributes 4 calories per gram. Learn more about HFCS.

Is cutting fat completely out of my diet healthy?

No — fat is a nutrient that must be included in your daily diet for vitamin absorption, energy storage and cushioning of joints and organs. Without enough of the essential fatty acids, skin may become dry and flaky and your immune system function could decline. However, since fats and oils are a more concentrated source of calories, you should aim to get between 20%-35% of your total daily calorie needs from fat. A diet consisting of mostly high-fat foods may lead to excess calorie intake and weight gain.

Why is fiber so good for your health?

Fiber may help reduce the risk of cancer and heart disease. The FDA has approved the following health claims for fiber:

• Low-fat diets rich in fiber-containing grain products, fruits and vegetables may reduce the risk of some types of cancer, a disease associated with many factors.
• Diets low in saturated fat and cholesterol and rich in fruits, vegetables and grain products that contain some types of fiber, particularly soluble fiber, may reduce the risk of heart disease, a disease associated with many factors.
• Soluble fiber daily from foods such as oat bran, oatmeal or whole wheat oat flour as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

What's the difference between folate and folic acid?

Folic acid is the synthetic form of folate. Folic acid is better absorbed by the body and is what is used when fortifying foods and beverages.

What's the difference between macronutrients and micronutrients?

Macronutrients, including carbohydrates, protein and fat, are needed in larger quantities than micronutrients in the body. Macronutrients also provide calories in contrast to micronutrients. Vitamins and minerals are considered micronutrients.

Should I be concerned with getting too much magnesium?

Getting too much magnesium is mostly a concern only for people with kidney failure or those that overuse medications that contain magnesium, such as certain antacids and laxatives. Consuming too much magnesium from food generally isn't harmful unless you have a kidney disease.

Why is potassium important?

Getting enough potassium daily from foods and beverages helps maintain normal blood pressure levels and possibly decreases bone loss. Because excess potassium is excreted from the body, there is little to no risk of toxicity for healthy people with normal kidney function. However, people with impaired kidney function should monitor potassium intake because they may not be able to excrete it properly.

What happens if I do not have enough sodium in my diet?

As long as you eat a well-balanced diet, you have little risk of your body not getting enough sodium. Most people in developed countries consume more than enough sodium from foods and beverages they consume each day. Hyponatremia, a level of sodium depletion that is quite serious and can lead to disorientation, confusion and seizures, is very rare and occurs primarily in endurance athletes, such as marathon runners, who lose both salt and fluids through sweat, but replace only fluids.

How does the % DV for vitamin C on food labels compare to my child's needs?

The % DV for vitamin C on food labels is based on 60 milligrams. Children between the ages of 1 and 3 need 13 mg per day. Needs jump to 22 mg per day for children 4 to 8 years old and 39 mg per day for those between the ages of 9 and 13. Older girls need 56 mg per day through age 18 while older boys need 63 mg per day through age 18.

Is vitamin A considered an antioxidant?

Vitamin A and its derivative, beta-carotene, are recognized for antioxidant properties. Antioxidants help reduce oxidative damage to your cells caused by free radicals. Some scientific evidence suggests that consumption of antioxidant vitamins may reduce the risk of certain forms of cancer. However, the FDA has determined that this evidence is limited and not conclusive.

Does water contain nutrients such as vitamins and minerals?

Drinking water does not contain additional nutrients, but depending on the source of the water and processing methods (mineral water, distilled water, etc.), minerals may be present. Some water varieties contain added fluoride, which is important to dental health. And a number of water beverages are fortified with an array of vitamins and minerals.

What are antioxidants?

Antioxidants are substances that help neutralize free radicals that can damage cells. The most well-known antioxidants are vitamin C, beta-carotene (a vitamin A derivative) and vitamin E. These antioxidants are naturally occurring in fruits and vegetables as well as whole grains. Some scientific evidence suggests that consumption of antioxidant vitamins may reduce the risk of certain forms of cancer. However, the FDA has determined that this evidence is limited and not conclusive.

What are functional ingredients?

Functional ingredients are those ingredients or foods that may have beneficial properties beyond basic nutrition.

For example, plant sterols naturally sourced from plant extracts are now added to some juices to help reduce cholesterol.¹ Soy protein found in soy-based foods, such as soy beverages, may reduce the risk of heart disease.² Learn more about functional ingredients.

References

¹ Foods that contain at least .4 grams per serving of plant sterols, consumed twice daily with meals for a daily total intake of at least .8 grams, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

² Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease.

How are functional foods regulated?

The safety of functional foods is assured by the same legal and regulatory regulations that apply to all foods in the U.S. Claims about the health benefits of functional foods are subject to detailed requirements.

Why do certain beverages use a combination of sweeteners?

No single low-calorie sweetener can match the taste and functionality of table sugar (sucrose), but using a blend of low-calorie sweeteners can achieve a sweetness that's very close. Using a blend of sweeteners can also reduce the amount of total sweetener needed to obtain a desired level of sweetness. That's because many sweeteners are synergistic (that is, their sweetness in combination is greater than the sum of their sweetness if used separately). Using a blend can also improve product stability.

What are non-nutritive sweeteners?

Non-nutritive sweeteners are sweeteners that do not contribute calories or other nutrients to the diet. Also known as low-calorie or intense sweeteners, common non-nutritive sweeteners include sweeteners such as aspartame, acesulfame potassium, sucralose and saccharin.

What is stevia?

Stevia is derived from a shrub native to South America that has a sweet taste. Currently, stevia is not available for use in food or beverage products in the U.S. It is sold only as a dietary supplement and may be found in packets that resemble tabletop sweeteners.

Is there a limit to the amount of non-nutritive (low-calorie) sweeteners one should consume?

The FDA has established Acceptable Daily Intakes (ADI) for sweeteners as listed below. It is important to note that the ADI is a conservative estimate. For example, if one day you consume twice the ADI, this has little relevance in a lifetime of consumption of the additive at levels below the ADI. As with any food, excessive consumption should be avoided.

Why was cyclamate once banned from use?

In 1969, as a result of a very controversial animal study in which rats given extremely high doses of cyclamate developed tumors, cyclamate was banned in the USA and England. Since then, over 75 scientific studies on cyclamate have proven it to be safe for human consumption. In 1984, after analysis of all the scientific evidence, the Cancer Assessment Committee of the U.S. Food and Drug Administration (FDA) came to the conclusion that cyclamate is not carcinogenic. In 1985 this finding was confirmed in an independent evaluation of the report by the U.S. National Academy of Sciences. As a result of these new studies, many authorities, including the World Health Organization, Food and Agriculture Organization (FAO/WHO) Joint Expert Committee on Food Additives (JECFA), the Scientific Committee on Food (SCF) of the European Commission (now the European Food Safety Authority (EFSA)), and food safety authorities in Mexico have approved its use in a wide range of foodstuffs. And, although cyclamate is not currently approved for use in the U.S., a petition for the re-approval of cyclamate is currently under review by the U.S. FDA.

Do caffeinated beverages make me dehydrated?

While caffeine may have a mild, short-term diuretic effect in individuals who do not normally consume caffeine, studies have shown that this is not the case for people who regularly consume caffeine. As a result, a report on water needs released in 2004 by the Institute of Medicine of the National Academy of Sciences concluded that all beverages, including those with caffeine, contribute to hydration.

Will drinking caffeinated beverages daily cause health problems?

Caffeine is one of the most widely studied ingredients in the food supply today and food and health authorities throughout the world, including the U.S. Food and Drug Administration (FDA), have approved caffeine as an ingredient in sparkling beverages and in other products such as headache remedies.

Most experts consider moderate consumption to be up to 300 mg a day — the amount contained in 2-3 cups of coffee or 5-6 cans of caffeinated sparkling beverages.

Of course, moderate caffeine consumption would be lower for children. Pregnant or nursing women, or women trying to become pregnant, should consult a doctor regarding caffeine consumption.

Why is caffeine added to sparkling beverages?

Caffeine is an integral part of the complex flavor and overall profile of some sparkling beverages, which consumers enjoy for refreshment, taste and hydration. For over 100 years in some cases, the formulas for these drinks have carefully balanced a mix of ingredients, including sweeteners, carbonation, caffeine and other flavorings to produce the refreshing taste and exhilarating quality that consumers prefer, especially when served cold or with ice. The bitter taste of caffeine is part of the complex flavor profile of these drinks.

The amount of caffeine in most caffeine-containing sparkling beverages is relatively small — about 30 milligrams of caffeine per 8-ounce serving, or less than one-third the amount present in an 8-ounce cup of drip-style coffee (104-192 mg per 8 oz). However, because some people prefer beverages without caffeine, many sparkling beverages are also available in caffeine-free versions.

Is caffeine addictive?

Addiction is a loosely used and, at times, loaded word that means different things to different people and is often defined differently by members of the general public. People who say they are "addicted" to caffeine tend to use the term loosely, like saying they are "addicted" to chocolate, running, shopping, working or television.

However, caffeine is not addictive as experts in the scientific community define the term. According to the World Health Organization, "There is no evidence whatsoever that caffeine use has even remotely comparable physical and social consequences, which are associated with serious drugs of abuse."

In the most recent version of the Diagnostic and Statistical Manual of Mental Disorders, the authoritative text of the American Psychiatric Association, caffeine is not classified as causing "substance dependence."

Unlike drugs of abuse, people who choose to consume foods and beverages that contain caffeine can control or moderate their caffeine intake. Most people who consume caffeine maintain a relatively consistent level of intake.

Caffeine is considered a mild stimulant. Scientific studies confirm that although many people enjoy caffeinated products, those who choose to stop consuming or reduce caffeine in their diets can do so without serious medical intervention or serious psychological or physical effects. The side effects that some people experience, such as headaches, tend to be mild and pass within a few days.

Is carbonation in a beverage safe?

Yes. Like other food ingredients, carbon dioxide, which is used to carbonate beverages, has been reviewed by regulatory authorities worldwide and its safety has been confirmed.

Carbon dioxide occurs naturally in the atmosphere as a colorless, odorless gas. It is what we breathe out and what plants take in.

How do beverages fit into an overall balanced lifestyle?

Just like the food you put in your body, beverages are important. All beverages help keep us hydrated and certain beverages can also provide vital nutrients that our body needs. Remember that some beverages contain calories and count toward your daily caloric intake.

Do sparkling beverages affect bone health?

Insufficient calcium intake, hormonal changes and a lack of weight-bearing physical activity can adversely affect bone health. Some people have expressed concern about the effect of sparkling beverages, in particular phosphoric acid, on bone health.

Sparkling beverages contribute very small amounts of phosphorus/phosphoric acid to the diet. Compared to other dietary sources of phosphorus, sparkling beverages contribute about two percent of the total dietary phosphorus in the U.S. diet and the amount found in sparkling beverages is similar to the level found in orange juice (this percentage may vary in your local area). The vast majority — 98% — of dietary phosphorus comes from high-protein foods like meats, cheeses, nuts and grains.

Further, research indicates that among female teens, milk drinkers consume over four times more phosphorus than non-milk drinkers, regardless of soda consumption.¹

In 1994, the U.S. National Institutes of Health (NIH) held a conference on Optimal Calcium Intake and brought together experts from many fields, including osteoporosis and bone and dental health. The experts prepared an independent report that stated "phosphate has not been found to affect calcium absorption or excretion significantly." The American Medical Association reviewed the NIH experts' statement and concluded that the effect of phosphate on calcium absorption was "physiologically trivial." The U.S. National Institutes of Health Consensus Development Conference on Osteoporosis reaffirmed in 2000 that dietary phosphorus/caffeine is not an important factor in osteoporosis for individuals consuming a balanced diet.

Reference

1 Bowman, SA. "Beverage choices of young females: changes and impact on nutrient intakes." JADA. 2002; 102:1234-1239.

Between working full-time and raising a family, I don't have time to join a gym. How else can I get exercise?

Try finding ways to move more in your daily life, such as taking the stairs, walking your dog or even pacing while on the phone. Wearing a pedometer or step counter is a good way to track your level of physical activity. Experts recommend aiming for at least 10,000 steps a day. If you're below that level, try increasing your daily steps by 500 a week, and then add another 500 each week until you achieve your goal.

Because physical activity is important for your entire family, also consider planning active outings such as going to the park, riding bikes, ice skating or incorporating activity into family gatherings such as a softball tournament or family field day.

How can I get my child to drink more fluids?

Several studies show that children consume about 45 to 50% more liquid when it's flavored vs. plain water.

Other tips for increasing a child's fluid intake include:

• Allow older children to suck on ice or homemade popsicles made with low-calorie juice beverages.
• Have your child pick out a fun water bottle and keep it filled with water or other beverages.
• Offer more fluid-rich foods like fruits and vegetables and soups as meals or snacks.
• Let children create their own flavorful beverages by adding fresh fruit.
• Offer beverages that are neither hot nor cold. Beverages slightly cooler than room temperature tend to be consumed in greater volumes than fluids at either temperature extremes.

How much fluid does my child need a day?

Children ages 1-3 need approximately 5.5 cups (1.3L) of total water intake a day, including beverages and food, while children ages 4-8 require 7.5 cups (1.7L) of total water intake a day.

While your children can meet their daily fluid intake requirement with water alone, keep in mind that all beverages, including water, tea, coffee, sparkling beverages, sports drinks, milk, and juice, as well as foods with a high water content like soup, fruits and vegetables, contribute toward this recommendation. On average, about 80% of an individual's total water needs are met by drinking beverages and about 20% is provided by food.

My child is allergic to milk. How can I be sure he gets enough calcium?

Although dairy products like milk are rich in calcium, it is possible for your child to get the calcium he needs from other calcium-fortified foods and beverages, like soymilk, juices and breakfast cereal, as well as some unusual food sources like broccoli and turnip greens.

Calcium is important for growing children as it serves as the foundation for healthy bones. Children ages 5 through 8 need 800 milligrams of calcium per day, while 9- to 18-year-olds need 1,300 mg of calcium, or the equivalent of approximately 4 cups of milk.

Because the percentage of Daily Value (%DV) on food labels is based on 1,000 milligrams per day, it's easy to determine how much calcium is in a serving of many foods you buy: Simply multiply the %DV found on the food label by 10. For example, calcium-fortified orange juice has a %DV of 30, which means it provides 300 milligrams of calcium per 8-ounce serving — about the same as milk. This only works for calcium, though. The %DV for other nutrients is based on different values.

How much juice should my child drink?

The American Academy of Pediatrics recommends that juice intake should be limited to 4 to 6 ounces per day for children 1 to 6 years old and 8 to 12 ounces a day for children 7 to 18 years old.

While certain 100% juices provide vital nutrients the body needs, over-consuming any food with calories may result in excess calories that could lead to weight gain or reduce your child's appetite for foods and beverages containing other important nutrients that growing children need.

Are diet sparkling beverages and products with low-calorie sweeteners OK for my child?

All low-cal and no-cal sweeteners found in beverages in the U.S. have been extensively tested and approved by the FDA as safe for consumption by adults and children alike.

Let your children enjoy a variety of beverages, and be confident that the low-cal versions are safe for them.

Do sparkling beverages or other sweetened drinks contribute to the childhood obesity problem?

All calories count, no matter what their source, and must be balanced with the energy used by our bodies. This includes sparkling beverages as well as other sources of calories. However, no one food or beverage should be blamed for the obesity problem when in fact so many factors contribute to the problem.

There have been several studies examining the relationship between sparkling beverage consumption by young people and weight gain. A number of studies failed to show a relationship between increased body mass index (BMI) and sparkling beverage intake. For example, a study published in 2004 by Virginia Tech researchers concluded that, "...consumption of regular carbonated sparkling beverages and fruit drinks/ades — two beverages widely hypothesized to be positively associated with BMI — were not statistically significant in any of the models."¹ Another recent study involving over 100,000 school-aged children in 34 countries published in 2005 also failed to find a relationship between sparkling beverage consumption and obesity.

¹ Forshee et al. "The role of beverage consumption, physical activity, sedentary behavior, and demographics on body mass index of adolescents." International Journal of Food Sciences and Nutrition (2004) 55,463-478.

What is hyponatremia?

Hyponatremia is a rare electrolyte imbalance that can lead to disorientation, confusion and in most cases seizures. Hyponatremia occurs primarily in endurance athletes who lose both salt and fluids through sweat, but replace only fluids.

What is the fluid recommendation for aging adults?

The fluid requirements for older adults are the same for younger adults. The Institute of Medicine of the National Academy of Sciences concluded in its 2004 Report that women need approximately 11.5 cups of total fluid a day from beverages and food, while men need approximately 16 cups a day.

How can I stay well hydrated?

Make sure that you have access to and drink beverages throughout the day. Remember that all beverages contribute to hydration. Learn more about how to stay well hydrated.

Do caffeinated beverages make me dehydrated?

While caffeine may have a mild, short-term diuretic effect in individuals who do not normally consume caffeine, studies have shown that this is not the case for people who regularly consume caffeine. As a result, a report on water needs released in 2004 by the Institute of Medicine of the National Academy of Sciences concluded that all beverages, including those with caffeine, contribute to hydration.

What does the American Dietetic Association say about sweeteners as part of a balanced diet?

The American Dietetic Association advises that you can safely enjoy both nutritive sweeteners like sugar and fructose and non-nutritive sweeteners like aspartame and sucralose as part of a balanced diet and lifestyle as outlined in the Dietary Guidelines for Americans.¹

Reference

¹Position of the American Dietetic Association: Use of nutritive and nonnutritive sweeteners.

J Amer Diet Assoc. 2004; 104:255-275

Why are non-nutritive sweeteners used?

Low-calorie sweeteners such as acesulfame potassium, aspartame, saccharin and sucralose provide sweetness with almost no calories, making them a useful tool for people trying to control their weight. In 2004, the American Dietetic Association (ADA) concluded that non-nutritive sugar alternatives can improve the flavor of low-calorie foods and beverages, which can help reduce total calorie intake, and "have the potential to promote weight loss in overweight and obese individuals."

Are there any individuals who should avoid aspartame?

Yes, people with a rare inherited disease called phenylketonuria (PKU) should avoid aspartame. People with this disease cannot metabolize an amino acid called phenylalanine — which is one of the two amino acids used to make aspartame.

But aspartame isn't the only food concern for people with PKU. Because phenylalanine is found in protein-containing foods, people with PKU must also severely limit their consumption of meat, fish, poultry, milk, cheese, eggs, peanuts and legumes, and often must consume a specially formulated diet to get the nutrients they need.

Why is caffeine added to sparkling beverages?

Caffeine is an integral part of the complex flavor and overall profile of some sparkling beverages, which consumers enjoy for refreshment, taste and hydration. For over 100 years in some cases, the formulas for these drinks have carefully balanced a mix of ingredients, including sweeteners, carbonation, caffeine and other flavorings to produce the refreshing taste and exhilarating quality that consumers prefer, especially when served cold or with ice. The bitter taste of caffeine is part of the complex flavor profile of these drinks.

The amount of caffeine in most caffeine-containing sparkling beverages is relatively small — about 30 milligrams of caffeine per 8-ounce serving, or less than one-third the amount present in an 8-ounce cup of drip-style coffee (104-192 mg per 8 oz). However, because some people prefer beverages without caffeine, many sparkling beverages are also available in caffeine-free versions.

Where can I find more information about HFCS?

See What Do We Know About Fructose and Obesity?, a review of what is known about HFCS and obesity by the International Food Information Council (IFIC).

Didn't the FDA propose a ban of saccharin?

In 1977, the U.S. Food and Drug Administration (FDA) proposed to ban the use of saccharin over concerns raised in animal testing that suggested a link between saccharin and bladder cancer.

Following 20 years of extensive research on human populations, the National Toxicology Program of the National Institutes of Health concluded that saccharin should be removed from the list of potential carcinogens. And based on U.S. Federal legislation in 2001, products with saccharin no longer need to carry a warning label. The FDA, as well as other government agencies, has determined saccharin to be a safe non-nutritive sweetener.

Does sucralose affect blood glucose levels?

Because sucralose isn't absorbed by the body, it does not affect blood glucose levels. Numerous studies have shown that sucralose can be safely consumed by people with diabetes. As you may know, the American Diabetes Association has affirmed its support of non-nutritive sweeteners for use by those with diabetes.

What are antioxidants?

Antioxidants are substances that help neutralize free radicals that can damage cells. The most well-known antioxidants are vitamin C, beta carotene (a vitamin A derivative) and vitamin E. These antioxidants are naturally occurring in fruits and vegetables as well as whole grains.

Does caffeine affect the absorption of calcium?

According to The Office of Dietary Supplements, "Caffeine has a small effect on calcium absorption" and "one cup of regular brewed coffee causes a loss of only 2-3 mg of calcium easily offset by adding a tablespoon of milk."

Similarly, the Surgeon General's 2004 report on Bone Health and Osteoporosis noted that "caffeine consumption leads to a small decrease in calcium absorption" but concluded that "as long as adequate levels of calcium intake are maintained, both carbonated and caffeinated beverages can be consumed in moderation."

What other nutrients are good for heart health?

Although few beverages contain fiber, the FDA states that diets low in saturated fat and cholesterol and rich in fruits, vegetables and grain products that contain some types of dietary fiber, particularly soluble fiber, may reduce the risk of heart disease.

Are liquid calories the same as food calories?

While some research suggests that calories contained in liquids are somehow not well-detected by the body, other research shows that the consumption of liquid calories, as compared to calories in solid foods, does not impact overall caloric intake. What is clear is that beverage calories need to be taken into consideration, just like the calories from food, when planning a child's meals and snacks.

How can I help prevent tooth decay?

Teaching children good dental hygiene is important to help prevent tooth decay. This includes:

• Brushing teeth at least twice a day with a fluoride toothpaste
• Cleaning between teeth with floss or inter-dental cleaner
• Eating a balanced diet and limiting between-meal snacks
• Visiting a dentist regularly for professional cleaning and oral exams