Sparkling water has become a go-to beverage for many people trying to cut down on sugary sodas and stay hydrated. But could it also play a bigger role in weight loss and lead to better health?
Key Points
- Experts are interested in finding simple interventions that help people keep their weight under control.
- One recent report looks at how sparkling water may help increase metabolism by affecting blood sugar levels, leading to possible weight loss.
- Drinking sparkling water could play a role in weight loss but should not be considered a primary strategy.
What is sparkling water?
Sparkling water, also called carbonated water, is water that contains carbon dioxide (CO2).
How can sparkling water help with weight control?
Help People Feel Full and Reduce Overeating
The carbonation in sparkling water can create a temporary sensation of bloating, which may help you eat less during meals.
A study in Medical News Today suggests that carbonated water may slow gastric emptying, meaning you feel fuller for longer.
Be A Healthier Alternative to Sugary Drinks
Swapping out high-calorie, sugary drinks for sparkling water can significantly reduce daily caloric intake.
Many sodas and fruit juices contain added sugars that contribute to weight gain and increase the risk of disease.
Making the switch cuts out unnecessary calories and improves overall health.
May Help Boost Metabolism
New research suggests that carbonation may have a mild effect on metabolism.
When consumed, carbon dioxide in sparkling water is absorbed into the bloodstream, potentially influencing glucose metabolism (blood sugar levels) and fat breakdown.
While the impact is minimal, every small boost to metabolism can contribute to a healthy weight-loss journey.
However, as Dr. Tara Narula states on Good Morning America, the “clinical effect is very, very small –it might help, but is really probably not clinically relevant.”
Dr. Narula further explains that “Carbonated beverages might be helpful for those who don’t like plain water. And water is part of a healthy living strategy, but it is not really the way to lose weight,” she said.
Additional Health Benefits
Beyond weight loss, sparkling water may offer additional health perks:
- Supports Digestive Health – Carbonated water can help relieve constipation and improve digestion by stimulating the digestive tract.
- Hydration Without the Extra Calories – Staying hydrated is key for overall health, and sparkling water provides the benefits of regular water with a refreshing twist.
Things to Watch Out For
Not all sparkling waters are created equal. Some brands add artificial sweeteners or sodium, which can counteract the health benefits.
Always check the label and try to choose unsweetened, natural sparkling water. Be careful if you suffer from acid reflux because “fizzy water” may make your symptoms worse.
Final Thoughts
Drinking sparkling water can help with
- Feeling satisfied,
- Hydration
- Digestion
- Calorie reduction
- However, people still need to eat well and exercise to maintain a healthy weight.
Good sleep, reducing stress, mindful eating, and tracking progress can help with weight loss, too.While sparkling water won’t bring miracles, it can be a great tool in a balanced diet and healthy lifestyle.
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