Sparkling Water Can Help You Lose Weight, Says New Study—Here’s What a Doctor Wants You to Know
Sugar-free bubbly water may boost weight loss by promoting fullness and controlling blood sugar—here’s how
Fizzy drink lovers rejoice! Whether you prefer yours still or bubbly, water is beneficial not only for overall health, but for weight loss, too—and recent research suggests carbonated water specifically may promote weight loss by aiding hydration and balancing blood sugar. Keep reading to learn more!
Is sparkling water good for weight loss?
A new study published in the journal BMJ Nutrition, Prevention & Health, analyzed results from a 2004 study on the mechanisms of low blood sugar induced by hemodialysis (a waste-filtering treatment for kidney failure) and applied the findings to potential weight loss support.
Researchers found that carbonated water’s dissolved CO2 promotes stomach expansion, increasing fullness and reducing calorie intake, and the water’s high sodium content lowers blood sugar.
Woman's World Answers
How does carbonated water aid weight loss?
There are a few different ways drinking sparkling water may support weight loss efforts.
It may help control blood sugar
The authors explain that carbon dioxide (CO2) is absorbed through the stomach lining when you drink carbonated water. This allows the liquid CO2 from carbonated water to enter the bloodstream and easily penetrate the lipid membrane of red blood cells and be quickly converted to bicarbonate (HCO3−).
Red blood cells are rich in hemoglobin, the study notes, causing the interior of the cells to quickly become alkaline and speeding up the breakdown of sugar in the body.
It keeps you hydrated
Water is an important tool for healthy weight management by helping with hydration and promoting satiety, and the sparkling variety is no exception.
“Drinking carbonated water is effective for reducing excessive calorie intake,” explains Gowri Reddy Rocco, MD, Founder & President at Optimum Wellness And Longevity Inc. “Proper hydration is very important for maintaining an efficient metabolism, preventing dehydration-related fatigue and regulating appetite, which are three key factors in losing weight.”
It’s common for people to feel hungry when they’re really just thirsty, Dr. Rocco adds, leading to excessive snacking, and drinking carbonated water before meals may help differentiate between the two.
“Staying well-hydrated also aids digestion and promotes consistent energy levels, which can enhance exercise performance and calorie-burning efficiency,” she notes.
It’s a healthier alternative to high-calorie sodas
Unlike carbonated beverages like sodas or artificially sweetened drinks packed with added sugars, sparkling water is a much better alternative without adding empty calories or triggering cravings for sweet flavors, Dr. Rocco explains.
“Keep in mind, it’s important to choose unsweetened and unflavored carbonated water to avoid hidden sugars or artificial additives that could counteract these benefits altogether,” she cautions.
How much carbonated water is too much?
Researchers also caution that drinking carbonated water can have some effects on the digestive system, particularly if you have a sensitive stomach or pre-existing gastrointestinal conditions.
“The primary concerns include bloating, gas and, in some cases, exacerbation of certain symptoms associated with digestive disorders, such as irritable bowel syndrome or gastro-esophageal reflux disease,” say authors. “Moderation is key to avoiding discomfort while still enjoying the possible metabolic benefits of carbonated water.”
To minimize discomfort, consider spacing out your consumption throughout the day and pairing it with meals rather than drinking large quantities at once. It may be worth reducing your intake or consulting a healthcare provider if you notice symptoms such as persistent bloating or digestive upset.
A note on limitations of carbonated water for weight loss
Study authors emphasize that the direct effect of carbonated water consumption on weight loss is relatively minimal, and the drink should not be relied on as a singular approach. Instead, it can be consumed in moderation as part of a healthy lifestyle including a balanced diet and regular physical activity.
So try incorporating sparkling water into your diet alongside balanced meals and regular exercise to maximize weight loss benefits.
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