In a world where it feels like there are thousands of soft drinks and sodas to choose from, Mountain Dew is still one of the most popular options in the world. With its vibrant neon hue and unmistakable citrus kick, Mountain Dew has carved a niche for itself out there.
But, as more and more of us become conscious of what goes into our favorite drinks (and eventually, our bodies), the question we’re asking is: How much sugar is in Mountain Dew, really, and can it cause weight gain or other health issues? Let’s find out.
In this guide, we’ll break down just how much sugar is in a 12 oz can of Mountain Dew, explain why excessive sugar consumption is a problem, and introduce you to some alternative beverages that are packed full of flavor without the crazy sugar levels.
The Problem With Sugar
Before we discuss how much sugar is in Mountain Dew, let’s take a step back. Why is sugar intake something we need to monitor, and what are the dangers of too much sugar? Here’s what you need to know about sugar’s less-than-sweet side.
Societal Sweet Tooth: The Overconsumption of Sugar in Modern Diets
We're living in a world where sugar isn't just a treat; it's practically a food group of its own. And let's be real, we've all got that sweet tooth society loves to feed. Breakfast, lunch, dinner - sugar's there, sweetening the deal.
Mountain Dew, with its zesty kick, is no exception. So, when we’re discussing how much sugar is in Mountain Dew, we're really asking about our collective love affair with the sweet stuff and what it's doing to our health.
The Sweet Danger: Understanding the Health Risks of Excessive Sugar
We’re all pretty familiar with sugar’s high-calorie load and its ability to cause weight gain. But that’s just the beginning of the havoc that sugar can wreak on our bodies. Here’s what else it can be responsible for:
- An increased risk of type 2 diabetes
- Cardiovascular issues like elevated blood pressure, triglycerides, and inflammation
- Dental problems such as tooth decay and cavities
- Increased risk of metabolic syndrome, including high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels
- Liver issues like non-alcoholic fatty liver disease (NAFLD), a condition characterized by the accumulation of fat in the liver
- Inflammation which is linked to various chronic diseases like arthritis and some cancers
- Risk of cognitive decline, including an increased risk of Alzheimer's disease
- An increased risk of depression and anxiety
- An increased risk of certain types of cancers
As you can see, too much sugar can hurt our health in many different ways. But how much is too much, and how much sugar is in a 20 oz Mountain Dew? Let’s take a look.
How Much Sugar is in Mountain Dew?
Ok, so how much sugar is in Mountain Dew, and how much sugar is in Diet Mountain Dew? It’s time to crunch the numbers and help you understand just how much sugar you're consuming with each bubbly sip.
How Much Sugar is in a 12 oz Can of Mountain Dew?
Each 12 oz can of Mountain Dew contains a staggering 46 grams of sugar. That’s more than Coke, Pepsi, and Sprite. In fact, Mountain Dew seems to be the soda with the most amount of sugar - not exactly an award you want to be winning.
For reference, a single can of Mountain Dew contains more sugar than 12 Chips Ahoy cookies, a pint of Ben and Jerry’s ice cream, or 4 Krispy Kreme glazed donuts. And that’s just for a single can, which many people drink without even thinking twice!
How Much Sugar is in a 20 oz Mountain Dew?
Ok, so how much sugar is in a 20 oz Mountain Dew? Each 20 oz bottle contains 77 grams of sugar. That’s around 18 teaspoons of sugar, and it’s 103% higher than the recommended daily intake of 38g, according to the American Heart Association.
How Much Sugar is in a 2 liter of Mountain Dew?
How much sugar is in a 2 liter of Mountain Dew? Every 2-liter bottle of Mountain Dew contains around 260 grams of sugar. For reference that’s about 1 and ⅓ cups of pure sugar - the amount you would add to most homemade cake recipes, and a crazy amount of sugar to be drinking.
How Much Sugar is in Diet Mountain Dew?
Diet Mountain Dew contains no added sugar, but wait a second before you start stocking up on diet sodas. Almost all sugar free drinks are sweetened with artificial sweeteners, whether it be stevia vs sucralose, Splenda vs stevia, aspartame, or a sugar alcohol like erythritol.
While artificial sweeteners might not bring the calories or the health issues that come with sugar, they all come with their own baggage. Using stevia during pregnancy may not be safe, and it was earlier banned by the FDA for potentially causing reproductive issues.
Many people opt for diet drinks without aspartame due to the many side effects of this sweetener, including headaches, mood swings, digestive issues, and even weight gain (yes - a zero-calorie artificial sweetener may actually cause you to gain weight!).
Sucralose can cause migraines (learn about how to get rid of a sucralose headache here), which basically cuts our list down to sugar alcohols like erythritol. So, is sugar alcohol bad for you? Unfortunately, yes. Erythritol can increase your risk of serious heart issues like a stroke or heart attack.
So, while diet sodas might seem like a low-sugar solution, they’re not exactly the knight in shining armor we’ve been waiting for. But, there are luckily some things you can do to reduce your sugar intake and take steps towards a healthier lifestyle. Let’s explore those next.
How to Cut Back on Mountain Dew and Kick Your Sugar Habit to the Curb
Let’s face it, Mountain Dew contains excessive amounts of sugar. Even a regular-sized 12 oz can, with 46g of sugar, contains much more than the daily recommended intake of 38g according to the American Heart Association. To cut back on your sugar intake, here are some tips.
Identifying Your Patterns: When Do You Typically Drink Mountain Dew?
First things first, take a look at your Mountain Dew habits. Are you reaching for that neon green can during stressful moments, as a pick-me-up, or is it just your go-to with meals? Identifying when you typically indulge can help you pinpoint triggers and create a plan to break the cycle.
Finding the Right Alternatives: Healthier Options to Quench Your Thirst
Kickin' the Dew doesn't mean you have to bid farewell to flavor - there are some healthier beverage options out there that can just as easily satisfy your taste buds. Remember - diet sodas aren’t the answer, so look for erythritol substitutes and products sweetened naturally.
At Oobli, we’ve harnessed the power of sweet proteins, which are naturally found in certain tropical fruits. As these compounds are more than 5,000x sweeter than sugar, we can use them to safely, naturally sweeten your favorite drinks. No sugar, no guilt, no yucky artificial additives.
If you’re hunting for a natural, delicious Mountain Dew alternative, our fruity sweet iced tea is the perfect option. With just 7g of sugar in each 16 oz can, and no weird sweeteners, it’s better for your taste buds, your guilt levels, and your waistline. Win-win-win!
We know you’re here for a Mountain Dew alternative, but it would be rude not to mention that we also have decadent chocolate for sale. This low-sugar, high-fiber treat is an easy way to satisfy your sweet tooth without worrying about those extra calories. Try it today!
Gradual Reduction: Lowering Intake Step by Step
Cold turkey might work for some, but for many of us, a gradual approach is more sustainable. Consider cutting back on your number of Mountain Dew servings each day or diluting it with water. Small, consistent changes can add up, making it easier to adjust without feeling deprived.
Rethinking Rewards: Non-Sugary Ways to Treat Yourself
Instead of reaching for the Mountain Dew, treat yourself to a walk in the park, a new book, or a cozy movie night. Finding non-sugary ways to reward yourself helps break the association between indulgence and sugary drinks, and it’ll help you make healthier habits before you know it!
Parting Thoughts on How Much Sugar is in Mountain Dew
So, how much sugar is in Mountain Dew? The short answer: way too much. It’s one of the sweetest beverages in the world, and a single 12 oz can contains way more than your daily recommended sugar intake.
Given what we know about sugar’s effects on our health, and the fact that artificial sweeteners really aren’t any better, it’s time to change the way we look at our favorite drinks. At Oobli, that’s exactly what we’re doing, with some help from nature’s sweet proteins.
Our fruity sweet iced tea is naturally flavored, low in sugar, free from artificial additives, and contains just 7 grams of sugar in each 16 oz can. And, despite all that (or maybe because of it?) it tastes amazing!
Make the switch to Oobli sweet iced tea today - it’s refreshing in more ways than one.
