Yes, sparkling water is a calorie-free beverage option that can be enjoyed on a diet, helping to keep you hydrated without added sugars.
Sparkling water has become a popular choice for those looking to cut calories while still enjoying a fizzy drink. But does it help or hinder weight loss efforts? Let’s examine the science.
Is Sparkling Water Good for Weight Loss?
Plain sparkling water with no added sugars or sweeteners is generally a good choice for dieters. Here’s why:
- Zero calories – Unlike soda or juice
- Hydrating – Helps prevent mistaking thirst for hunger
- Satisfying – The bubbles can provide a feeling of fullness
According to University of Chicago Medicine, sparkling water is a much better option than regular or diet soda for hydration.
What About the Ghrelin Hormone Study?
A 2017 study published in Obesity Research and Clinical Practice suggested carbonated water might increase ghrelin (the hunger hormone). However:
| Study Limitations | Current Understanding |
|---|---|
| Small sample size (20 men) | Larger studies haven’t confirmed these findings |
| Animal research may not apply to humans | Many people report feeling fuller after sparkling water |
Choosing the Right Sparkling Water
Not all carbonated waters are equal for weight loss:
Best Options
- Plain sparkling mineral water
- Club soda (check sodium content)
- Unflavored seltzer
Options to Limit
- Tonic water (contains sugar)
- Flavored waters with artificial sweeteners
- Hard seltzers (contain alcohol calories)
For those who enjoy flavored options, consider adding fresh fruit like lemon or cucumber to plain sparkling water. Our guide on best lemon juice can help you choose healthy flavor additions.
Potential Benefits Beyond Weight Loss
Sparkling water may offer additional advantages:
Digestive Health
Some studies show carbonated water can:
- Improve swallowing function
- Reduce constipation
- Ease indigestion for some people
Bone Health
Unlike colas which can weaken bones, plain sparkling water:
- Has no phosphoric acid
- Some mineral waters contain bone-healthy calcium
Potential Drawbacks to Consider
Bloating and Gas
The carbonation can cause discomfort for some, especially those with:
- IBS
- Acid reflux
- Sensitive digestive systems
Dental Health
While better than sugary sodas, the carbonic acid in sparkling water is slightly acidic. To protect teeth:
- Drink with meals rather than sipping all day
- Rinse with plain water afterward
- Wait 30 minutes before brushing teeth
Sparkling Water vs Other Diet Drinks
Compared to other low-calorie beverage options:
| Beverage | Calories | Weight Loss Friendly? |
|---|---|---|
| Plain Sparkling Water | 0 | Yes |
| Diet Soda | 0 | Mixed research |
| Fruit Juice | 100-150 per cup | No |
For those looking for healthy beverage alternatives, our article on best smoothies for cough and cold provides nutritious options.
Expert Recommendations
Most health professionals agree:
- Plain sparkling water is fine for weight loss in moderation
- Listen to your body – if it makes you hungry, reduce intake
- Variety is key – don’t rely solely on sparkling water
As with any dietary change, individual responses may vary. The UCLA Health study suggests paying attention to how your body reacts to carbonated beverages.
