2 Ways Sparkling Water Could Help You Lose Weight, According to Science
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Sparkling water is generally considered a healthy drink choice. And for good reason—it’s refreshing, boosts hydration, improves digestion, and, according to new research, may even support weight loss.
This isn’t the first time researchers have linked carbonated water with weight management. A previous study suggested that sipping carbonated water makes you feel full, which could prevent overeating and weight gain.
The new report, published in the journal BMJ Nutrition, Prevention & Health, proposed that carbonated water may aid weight loss through a completely different mechanism: enhancing glucose (sugar) uptake and metabolism.
Here’s what experts say about whether your choice of water can significantly affect your health.
How Could Sparkling Water Lower Blood Sugar Levels?
The report’s author compared the effects of carbonated water to hemodialysis, a treatment that filters blood for people with kidney failure. Hemodialysis turns the blood alkaline, which enhances the absorption and metabolism of glucose.
Assuming the carbon dioxide (CO2) absorbed after drinking bubbly water and the CO2 supplied during hemodialysis behave similarly, carbonated water may “consume glucose in the blood near the stomach, temporarily lowering blood sugar levels,” said Akira Takahashi, MD, study author and physician at the Tesseikai Neurosurgical Hospital Dialysis Center in Shijonawate, Japan.
However, this was not a “direct comparison study,” and Takahashi added that follow-up studies “using Continuous Glucose Monitoring (CGM) to measure blood sugar levels before and after drinking carbonated water would be necessary to validate this effect.“
The gist? Don’t expect major changes to your weight after drinking a few glasses of bubbly water. The report notes that blood sugar only drops about 9.5 grams during a four-hour hemodialysis session. Compared to that, “the impact of CO2 in carbonated water is not a standalone solution for weight loss.”
“That’s not much. So take it with a grain of salt,” Lori Welstead, RD, a registered dietitian at University of Chicago Medicine who was not involved in the research, told Verywell. “There probably is something metabolically going on. But it’s still kind of in its infancy,” she added.
Should You Add Sparkling Water To Your Diet for Weight Loss?
If sparkling water can help manage your blood glucose, it could also affect how your body stores fat. Here’s why: Over time, high blood sugar levels can overwhelm your body, and excess sugar becomes stored as body fat.
“Usually weight gain occurs, instead of storing it properly to use as energy,” Grace A. Derocha, MBA, RD, CDCES, a Detroit-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, told Verywell.
According to the report, the carbon dioxide in sparkling water may help to prevent this by stimulating glycolysis, a process the body uses to break down glucose for energy and keep blood sugar levels low.
More research is needed to confirm the report’s findings and to understand how bubbly water can best work for weight loss.
So, instead of thinking of sparkling water as a primary weight loss tool, consider it as just one part of a healthy lifestyle.
“Carbonated water alone is unlikely to contribute significantly to weight loss. A balanced diet and regular exercise remain essential for effective weight management,” Takahashi added.
Can Carbonated Water Cause Weight Gain?
While this new report focused on weight loss, some researchers have questioned if bubbly water actually leads to weight gain. A small 2017 study on rats and humans found a link between drinking carbonated water and an increase in the hunger-stimulating hormone ghrelin.
This could potentially lead to increased appetite and higher calorie consumption, but more research is needed because sleep, activity levels, and hydration status can all impact hormones, Derocha said.
If you are interested in including carbonated water into a balanced diet, it’s a good idea to check the labels for the caloric content, added sugars, and sugar alcohols, like xylitol or erythritol, which can cause gas or bloating, Welstead said.
“If it just says water and carbonation, that would be ideal, Welstead added. “The [fewer] ingredients, the better overall.”
What This Means For You
There aren’t many downsides to drinking plain or flavored carbonated water without other ingredients. New research suggests that fizzy water helps lower blood sugar and aid with weight loss. But, experts say more research is needed. If you enjoy drinking bubbly water, it’s fine to have as part of a well-balanced diet.
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