Move over, soda. Carbonated water drinks — including sparkling, seltzer, fizzy and mineral waters — are all the rage. But are these bubbly beverages good for you?
sodium can add up. Some people express concern about the carbonic acid in these waters. Even if carbonated water is a little bit acidic, it shouldn’t have a detrimental effect on dental enamel.” HOW MANY BUBBLES?
“They are a healthier alternative to soda, juice or sports drinks,” said University of Chicago Medicine dietitian Lori Welstead, RD, LDN. “Still, it’s important to choose the right type of carbonated water, because they are not all created equal.”
Carbonated water is a good substitute for those trying to kick the soda habit. And club soda and sparkling water hydrate better than regular soda. There have been studies that show carbonated water can help improve digestion and reduce constipation.
Carbonated water provides true hydration, and is a much better option than drinking regular soda or even diet soda, especially for those who are watching their weight. But some contain added sugars or artificial sweeteners, which can increase calories, harm teeth and trigger some health conditions. Club soda and sparkling water have no added sugar. Tonic water has about 15 grams of sugar in a serving — a third as much as a regular soda.
But, Welstead cautions, excessive intake can induce gas and bloating, making you uncomfortable. Using straws to drink carbonated water also can increase gas and bloating. Patients with acid reflux, gas or gastroesophageal reflux disease (GERD) who are drinking mostly carbonated water should switch to non-carbonated beverages, like plain water.
CHECK THE LABEL
Welstead recommends consumers look closely at the labels on carbonated water products. “Make sure it’s zero calories and zero sugar,” she said. “And avoid drinks with high fructose corn syrup and regular sugar. Artificial flavoring is OK, but my recommendation is to limit excessive artificial sweeteners. “Another ingredient to be mindful of is sodium. One hundred to 200 milligrams of
Some studies suggest that carbonated water helps people clear their throat and swallow better, which is beneficial to the millions of Americans who have dysphagia, or trouble swallowing. Sparkling mineral water contains calcium, which can improve bone health. And carbonated mineral waters with magnesium and calcium also have may have bone-boosting benefits. For those who wonder about using a machine at home to make carbonated water, Welstead has this advice: “It’s fine. Just don’t add sugar.”
Get the facts on choosing fizzy drinks UChicagoMedicine.org/sparkling-water
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Lori Welstead, RD, LDN