I have had a lot of questions around carbonated water so I wanted to look into some studies and fill you in on what research has shown on what benefits or harmful effects carbonated water may have on you.
Overall, is carbonated water detrimental to your health long-term?
Carbonated water is sort of… confusing. Sparkling water, club soda, seltzer water? Are they all the same? Let’s get this straight. Seltzer water is plain water that gets carbonated with carbon dioxide. It tastes funky and that’s it. On the other hand, sparkling water is water that naturally contains minerals (salt, sulfur) and made fizzy with carbon dioxide. Club soda is plain water that contains additional ingredients like sodium bicarbonate and potassium sulfate. Therefore, we can conclude that sparkling water is basically carbonated water (with some minerals) with some flavoring.
If carbonated water contains minerals, does that make it healthier than water?
According to Cynthia Sass, RD, CSSD, “Carbonated water only contains 3 percent of the recommended maximum minerals and sodium for healthy adults.” On the contrary, carbonated water is beneficial for weight loss. Carbonated water has been researched and shown to increase fullness after or before meals, delaying the stomach emptiness throughout the day. I drink carbonated water in the am while being in a fasted state, this is extremely helpful and keeps me feeling effortlessly full all morning long.
European Journal of Gastroenterology&Hepatology found that carbonated water consumption improved indigestion and constipation in patients who experienced GI discomfort compared to plain water.
What are some negatives with carbonate water?
Carbonated water is acidic. High consumption may erode the teeth, however you would have to be drinking well over one gallon of it a day for it to harm your teeth so it’s highly unlikely to occur.
Here are some of my recommendations of types to drink!
1. Sparkling Ices (Coconut Pineapple is amazing!
2. La Croix Sparkling water (Grapefruit or Mango or Lime is really good)
3. Bubly (Cherry)
4. San Pellegrino
5. Kroger brand (Black Cherry or Kiwi Strawberry)
6. Zevia Soda (Stuff is the bomb, but it’s expensive)
Currently there is no strong evidence to conclude that carbonated water is bad for you. Surprisingly, it may enhance digestion by improving swallowing ability and reducing constipation. It’s a zero calorie beverage that greatly benefits you and your overall health.
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