Carbonated water—whether referred to as fizzy, sparkling, or seltzer—is a popular beverage that provides a refreshing and effervescent alternative to still water.
While it’s often enjoyed for its bubbly texture and crisp taste, some people believe that it can aid in weight loss. However, experts caution that the effects of carbonated water on body mass are not as significant as some might think.
The concept that carbonated water might contribute to weight loss has gained traction on social media. Some theories suggest that it may suppress appetite, helping individuals consume fewer calories. This idea is partially supported by the fact that water, in general, plays a role in metabolism and fat burning—an essential process known as lipolysis, where the body converts stored fat into energy.
A more recent study published in BMJ Nutrition, Prevention & Health explores another potential benefit of carbonated water: its ability to lower blood glucose levels. According to Dr. Akira Takahashi, a physician involved in the research, when carbonated water is consumed, carbon dioxide (CO2) enters the bloodstream and is converted into bicarbonate, a process that increases the alkalinity of red blood cells. This, in turn, accelerates the absorption of glucose, potentially lowering blood sugar levels, which could help in weight management by reducing spikes and dips in glucose.
While this process may sound promising, experts emphasize that the impact on weight loss is minimal. Dr. Takahashi himself acknowledges that the glucose reduction is modest and unlikely to lead to significant fat burning or weight loss. In fact, Keith Frayn, a professor of human metabolism at the University of Oxford, explains that red blood cells cannot fully burn glucose, which is then recycled by the liver. Frayn further suggests that the primary mechanism for weight loss through fizzy drinks, if any, would likely be their ability to induce feelings of fullness rather than any metabolic change.
The study’s results indicate that carbonated water’s effects on blood glucose are temporary and would not cause substantial weight loss on their own. Dr. Takahashi stresses that a balanced diet and regular physical activity remain essential for effective and sustainable weight management.
Some benefits of carbonated water are indirect. For example, the bubbles in sparkling water can enhance satiety, helping people feel full and potentially reduce their overall calorie intake. For individuals who struggle with hunger or snack cravings, fizzy water may be particularly helpful. Registered dietitian Lori Welstead notes that carbonation can also aid digestion for certain individuals by stimulating gut motility, which may help food move through the digestive system more efficiently.
However, it’s important to be cautious about the amount of carbonated water consumed, especially if it is flavored or sweetened. Excessive consumption of sugary fizzy drinks or those containing artificial sweeteners could contribute to weight gain or metabolic issues. Additionally, overindulging in carbonated water may lead to digestive discomfort, such as bloating, gas, or exacerbation of conditions like irritable bowel syndrome (IBS) or acid reflux.
Experts also note that while sparkling water is a low-calorie option that can help with hydration, it may not be the best choice for dental health. The natural acidity of carbonated water, derived from dissolved CO2 bubbles, can be slightly harmful to tooth enamel over time, especially when consumed in large quantities.
With input from CNN and the Independent.
