Is Sparkling Water Good For You?
Sparkling water, whether it's seltzer, mineral, or soda water, has become a popular alternative to regular water and sugary drinks. But is it truly good for you? If you've ever wondered whether your fizzy hydration habit is a healthy option, you're in the right place.
We'll be exploring the nature of sparkling water, its potential benefits and risks, and its impact on various aspects of health, from weight management to bone health.
- Does it really help with weight management?
- Can it cause side effects or stomach issues?
- And what about the rumours regarding its effect on bone health?
We're about to get to the bottom of the sparkling water debate, and the findings might just surprise you.
Let's dive in!
Exploring the Nature of Sparkling Water
Sparkling water, often referred to as seltzer or carbonated water, is a refreshing beverage that's created by infusing still water with carbon dioxide. This process results in the formation of bubbles, giving the water its characteristic fizz. The carbon dioxide can either be naturally occurring or artificially added, depending on the type of sparkling water.
The creation of sparkling water isn't a complex process. It involves pressurising water under carbon dioxide gas, which then dissolves into the water. This process can be done at home using a sparkling water tap or commercially in factories for bottled sparkling water.
The carbonation process doesn't alter the water's health benefits. It simply adds a fizzy sensation that many find enjoyable. It’s worth noting that some sparkling waters may contain added minerals or flavours, which can affect the taste and nutritional content.
Different Types of Sparkling Water
- Seltzer Water: This is simply artificially carbonated water. Some varieties may include natural fruit flavours or sugar, but the basic seltzer water is just plain sparkling water.
- Mineral Water: Sourced from a spring or well, mineral water is naturally carbonated and contains minerals like magnesium and calcium. It's a healthy choice if you're looking for a sparkling water with a bit more substance.
- Club Soda: This type of sparkling water is artificially carbonated and minerals are added to the mix. It's a good option if you're looking for a fizzy drink with a bit of a kick.
- Tonic Water: Tonic water is also artificially carbonated and enhanced with added minerals, including quinine, which provides a signature bitter taste. However, it also includes sugar or high-fructose corn syrup, so it's best to limit your intake of this type of sparkling water.
- Flavoured Sparkling Water: Flavoured sparkling water is infused with cordial, syrups, or other flavourants. Unless you’ve flavoured your drink yourself (using your own rhubarb or blackberry cordial recipe), it’s hard to estimate the sugar and calorie content. If you want to stick to a healthy diet, avoid sparkling water.
Sparkling Water and Weight Management
Sparkling water can play a significant role in weight management. It's a simple, yet effective tool to help you feel fuller for longer periods. This feeling of fullness can reduce the urge to snack, which is a common pitfall for many trying to lose weight.
The bubbles in carbonated sparkling water can trick your brain into thinking you've consumed more than you actually have. This can lead to a decrease in overall calorie intake, aiding in weight management.
Hydration is a key factor in maintaining a healthy weight. Often, our brains can't distinguish between thirst and hunger, leading us to eat when we're actually just dehydrated.
Though, to opt for unsweetened varieties to avoid the added sugars found in some flavoured sparkling waters.
How Sparkling Water May Relieve Constipation
Sparkling water has been linked to relieving constipation, a common digestive issue. Research shows that the carbonation in sparkling water can stimulate bowel movements, making it a potential remedy for constipation. In a study involving older individuals who had suffered a stroke, the frequency of bowel movements nearly doubled for those who consumed carbonated water compared to those who drank tap water.
The participants reported a significant decrease in constipation symptoms. This beneficial effect of sparkling water on digestion extends beyond constipation. It has been found to improve other symptoms of indigestion, including stomach pain.
In another study, people with chronic digestive issues experienced significant improvements in their symptoms after consuming carbonated water for 15 days. This included improvements in constipation and gallbladder emptying.
So, if you're struggling with constipation, consider incorporating sparkling water into your diet. It's not just a refreshing beverage, but also a potential aid in managing your digestive health. However, it's important to remember that while sparkling water may relieve constipation, it's not a cure-all solution and should be part of a balanced diet and healthy lifestyle.
Transitioning from Sugary Drinks with Sparkling Water
If you're trying to break free from the grip of sugary drinks, sparkling water can be a game-changer. It's a refreshing alternative that can help you transition away from high-calorie, sugar-laden beverages. The bubbles in carbonated sparkling water can trick your brain into thinking you're still indulging in your favourite fizzy drinks, without the harmful effects of sugar.
The key is to opt for sparkling water without added sugars. This ensures you're making a healthy choice, not just swapping one bad habit for another. So, next time you reach for a soda, consider a glass of sparkling water instead. It's a small change that can have a big impact on your health.
Research on Carbonated Water and Bone Mineral Density
The impact of sparkling water on bone health has been a topic of interest for many researchers. A significant study involving over 2,500 participants found that cola, not carbonated water, was associated with lower bone mineral density. This suggests that the carbonation in sparkling water does not negatively affect bone health.
In fact, another controlled study involving 18 postmenopausal women showed that drinking sodium-rich sparkling water daily for eight weeks led to improved retention of calcium as opposed to drinking plain mineral water. This indicates that sparkling water could potentially have a positive effect on bone mineral density.
Interestingly, animal research also supports this notion. A study where hens were given carbonated water for six weeks showed an increase in leg bone strength compared to those given tap water.
It's important to note that these studies are observational and more research is needed to fully understand the effect of sparkling water on bone health. But for now, it seems that sparkling water does not pose a risk to bone health and may even have some benefits.
Investigating the Impact of Sparkling Water on Heart Health
The impact of sparkling water on heart health is a topic of interest in the health community. Some research suggests that this fizzy beverage may have a positive effect on heart health.
One study involving postmenopausal women found that drinking sodium-rich carbonated water led to a decrease in LDL cholesterol, inflammation markers, and blood sugar levels. These are all factors that can contribute to heart disease if they are high.
Interestingly, the same study also reported an increase in HDL cholesterol, often referred to as the 'good' cholesterol. This type of cholesterol helps reduce the risk of heart disease.
The study also estimated that the risk of developing heart disease within a decade was 35% lower among those who drank carbonated water compared to those who drank regular water.
However, it's important to note that this was a small study and more research is needed to confirm these findings. So, while the initial results are promising, we should approach them with cautious optimism.
Final Thoughts on the Health Impact of Sparkling Water
Sparkling water, when consumed in moderation and without added sugars, can be a healthy alternative to sugary drinks. It can aid in weight management, improve digestion, and even have a neutral or positive effect on bone health. However, it's crucial to be aware of potential risks such as tooth decay from sweetened versions and possible discomfort from gas and bloating.
While the debate on the health impact of sparkling water continues, it's clear that it's a better choice than soda or other high-sugar beverages.
So, next time you reach for a drink, consider sparkling water. It's a refreshing way to stay hydrated and might even offer some health benefits.
One of the best ways to ensure that you are only consuming what you want to consume when you drink sparkling water is to make your own soda at home. You can easily make sparkling water using a water carbonator.
All you need is the machine, tap water, and a subscription to CO2 YOU to keep your gas canisters full all year long. Join the refill programme today!