Sparkling Water ‘May Promote Weight Loss’ New Study Finds
Research has had mixed findings on carbonated water’s impact on weight loss.
A recent study found carbonated water may impact blood sugar management.
Experts say carbonated water may impact weight loss, but the process is complicated.
Sparkling water and its impact on body size has gotten buzz on social media for years. Some people claim the fizzy stuff can lead to weight loss, while others claim it leads to weight gain. Now, a new study suggests that carbonated water may impact your blood sugar levels which may, in theory, support weight loss.
The findings are a little complicated and technical, but some people have already interpreted them to mean that drinking fizzy water will help you lose weight. However, nutritionists and an obesity medicine doctor say it’s not that simple.
Meet the experts: Scott Keatley, R.D., is co-owner of Keatley Medical Nutrition Therapy; Jessica Cording, R.D., is the author of The Little Book of Game-Changers; Mir Ali, M.D., is the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California
Here’s what the study actually found, plus why carbonated water may have an impact on your overall weight and what it could mean for those with certain types of diabetes.
What did the study find?
The study, which was published in BMJ Nutrition, Prevention & Health, analyzed data that was previously collected by the researchers on the impact of carbonated water on the body. The researchers found that the carbon dioxide in carbonated water is absorbed into the bloodstream, where it’s converted into bicarbonate ions to maintain a pH balance. This causes red blood cells to become more alkaline.
But that ramp-up in alkalinity also speeds up how red blood cells consume glucose (a.k.a. blood sugar) and may lower glucose levels in the body. Glucose management is an important factor in weight—if your blood sugar is consistent, your body’s cells are more effective at burning fat between meals for energy, explains Jessica Cording, R.D., the author of The Little Book of Game-Changers.
But this particular study found that the amount of glucose burned after you have carbonated water is unlikely to lead to significant weight loss.
“Carbon dioxide in carbonated water may promote weight loss by enhancing glucose uptake and metabolism in red blood cells,” the researchers wrote in the conclusion. “However, the amount is so small that it is difficult to expect weight loss effects solely from the carbon dioxide in carbonated water.”
That doesn’t mean carbonated water can’t support you on a weight-loss journey: It’s that sipping fizzy water is unlikely to make a big difference if it’s the only thing you do to lose weight.
Carbonated water also shouldn’t be your main method of glucose management, or weight loss. This is not a pathway for effective blood sugar management, says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy.
Is it OK to drink carbonated water every day?
It’s usually OK to have carbonated water every day. “Plain sparkling water is fine to have every day—hydration is important, and if carbonation makes you drink more water, that’s great,” Keatley says.
However, some people find that sparking water leads to gas and bloating, Cording says. “If someone has a condition like gastroesophageal reflux disease (GERD) or irritable bowel syndrome, the sparkling water could make some symptoms worse,” Cording says. “Listen to your body and see what does and doesn’t feel good.”
Is sparkling water better than still water for weight loss?
Not necessarily. Again, this particular study didn’t find any noticeable results with weight loss. Another small study on male rats and 20 male students even found that carbonated water may stimulate the hunger hormone ghrelin which could, in theory, raise the odds of gaining weight. (Those results haven’t been replicated in other studies, though.)
“The increased ghrelin response [from sparkling water] might make it worse for some people because it could trigger more hunger,” Keatley says. “Still water doesn’t mess with your hunger hormones, so it’s the more neutral choice.”
How does sparkling water help weight loss?
At baseline, it probably doesn’t. This particular study did not find that people lost a measurable amount of weight after having carbonated water, so it’s hard to say based on these findings that sparkling water will help you lose weight at all.
“We’d have to see a study where they compared a group of people who drank regular water vs. carbonated water and followed the same diet to see if there really is a difference,” says Mir Ali, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. “We don’t have that.”
But Dr. Ali says it’s unlikely that having fizzy drinks will have a big impact on weight if you don’t make other dietary or lifestyle changes. However, if you replace a sugary drink, like sodas, with sparkling or regular water, “that will have an impact,” Dr. Ali says.
Another thing to consider: Carbonated water—or any water—can help fill your stomach, raising the odds you’ll feel full, at least temporarily, Cording says. Dehydration can also be mistaken for hunger cues, so being well hydrated may lower the odds you’ll eat when you’re not hungry, she says.
Ultimately, if you prefer sparkling water and it helps you to drink more fluids, Keatley says there’s no need to stop. “But don’t buy into the hype that it’s a magic solution for weight loss or blood sugar control. It’s just water with bubbles, not a miracle beverage,” he says.
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