Carbonated beverages like seltzers or sparkling water have proven themselves to be refreshing and healthy. (They’re a lower-sugar swap for soda and can even be a delicious addition to your mocktail.) What’s more: New research has suggested that these bubbly drinks could potentially speed up digestion, which aids in weight loss.
That’s the takeaway from a January 20 study published in BMJ Nutrition Prevention & Health, which found that the CO2 in these sparkling waters may “promote weight loss by enhancing glucose uptake and metabolism in red blood cells.”
Not only does drinking still water help keep you hydrated, it’s notorious for helping you lose weight. But can the same be said for sparkling water? Ahead, everything to know about the study’s findings, if sparkling water can actually aid in weight loss, and the potential downsides of sipping on a carbonated drink.
Meet the experts: Weight loss and lifestyle coach Emily Morse, NASM-CPT. Dietitian Alanna Waldron, MS, RDN.
What did the study find?
The study was built on prior research by researcher Akira Takashi and his team on hemodialysis, which was conducted in 2004. (Hemodialysis occurs during kidney dialysis when blood is filtered to remove waste and excess water, according to the study.)
During this process, CO2 enters the blood, just like when one drinks carbonated water. The carbon in these drinks may help the absorption process of glucose, which would help you lose weight, the researchers found.
“The CO2 in carbonated water may support weight loss,” Takahashi wrote in the study. However, “it should be integrated into a broader strategy of healthy living rather than relied on as a primary weight loss tool… carbonated water is not a standalone solution for weight loss.”
He continues, “A balanced diet and regular physical activity remain crucial components of sustainable weight management.”
These bubbly beverages are also often used as an appetite suppressant, the study notes. “Distension of the gastric antrum [the lower part of the stomach] due to the release of dissolved gas from carbonated water induces satiety, which may cause further satiety and gastric motility thereby reducing hunger,” it says.
While this may sound appealing to those on a weight loss journey, not all fizzy drinks will provide this feeling–only plain carbonated water will.
Can drinking sparkling water help me lose weight?
If you’re on a weight-loss journey, it may be exciting to hear that your favorite can of sparkling water may help you reach your goals. However, it’s not the only thing you should rely on.
“Sparkling or carbonated water may potentially ‘assist’ someone in losing weight due to the glucose uptake of the CO2, but whether you are drinking still or sparkling water in a weight loss journey, it mainly will come down to your personal preference as the weight loss benefit for either is so small,” says weight loss and lifestyle coach Emily Morse, NASM-CPT.
Morse wasn’t surprised by the findings. “When calories are low due to losing weight, having a low-calorie, carbonated drink such as a sparkling water can be beneficial as it can make the tummy feel ‘full,’” she says. This feeling of satiety can help prevent cravings, she says.
What are the potential downsides of drinking sparkling water?
Don’t expect to shed pounds solely due to your choice of beverage. The benefits of drinking carbonated water for weight loss are “so small that it is difficult to expect weight loss effects solely from the CO2 in carbonated water,” the study notes.
In addition to this, many people may experience some unpleasant side effects when drinking carbonated beverages such as “the feeling of being bloated or causing gas within someone, due to the carbon dioxide,” Morse says.
What are the best sparkling waters to drink?
If you’ve been in any grocery store lately, you know just how many sparkling water variations there are available. However, not all of them are healthy options.
‘The best sparkling waters are those free of added sugars, artificial sweeteners, or other additives,” Morse explains.
Brands like Nixie, Bear’s Fruit, Recess, and Waterloo are registered dietitians’ most-recommended sparkling waters, but their top choice is Spindrift, which contains real fruit juice and a hint of bubbly. “It tastes the most ‘natural,’ without any ‘natural flavors’ added in,” dietitian Alanna Waldron, MS, RDN, previously told Women’s Health.
Another one of Waldron’s favorites is Hal’s New York Seltzer Water, which is a must-try for those who can’t resist a carbonated drink. “I always drink this brand when I want a heavily carbonated beverage without any added sugars,” she says.
If you’re not a fan of sparkling water, Morse says sticking to still is perfectly fine, since the benefits are minor. “Being hydrated sufficiently can massively help your weight-loss journey, so whether still water sits with you best or sparkling water, go with what works the best,” she says.
Sydney Wingfield is a freelance writer specializing in the beauty and lifestyle spaces. A graduate of Penn State Harrisburg, Sydney’s portfolio covers home trends, beauty launches, entertainment, and health news. Her work has been featured in publications such as Architectural Digest, Women’s Health, InStyle, Cosmopolitan, and many others.