That it makes you fat, that it helps you lose weight, that it is harmful for pregnancy, that it swells the belly, that it is beneficial for the kidneys… Almost everything is said about sparkling water. And, very often, the information about it is contradictory. What is known for sure is that, although consumption in Spain has increased slightly in the last five years, it remains residual. So much so that just accounts for 3% of the bottled water market In our country. Many citizens drink it to enjoy the health benefits of sparkling water. But are they justified?
What is sparkling water?
Rocío Mateo Gallego, dietitian-nutritionist and member of the Spanish Academy of Nutrition and Dietetics, defines sparkling water or simple carbonated water as “natural mineral or spring water with carbonic acid (H2CO3) or carbon dioxide (CO2). These waters also contain other minerals, such as sodium, calcium, magnesium, chlorine, nitrogen, depending on the soil from which they come. In reality, the multiple possible compositions of carbonated waters are similar to normal still wateronly with CO2 dissolved.”
That CO2 that appears dissolved in water may be present naturally in the spring from which it springs, or it may be added in the bottling process. In either case, the label must state whether the gas is naturally present or has been added.
Properties of sparkling water
The main property of sparkling water “is hydration and silk control, in a similar way to that produced with any still or tap water,” says Sofía Pérez-Calahorra, nurse, nutritionist and professor at the University of Zaragoza.
A particularly curious property of carbonated water stands out: it produces a slight tingling sensation and a slight anesthesia of the tongue. “This is because CO2 present, it is transformed into carbonic acid by carbonic anhydrase, an enzyme present in all cells of the body to catalyze CO2 in the body,” explains the expert.
Benefits of sparkling water
There is a belief that sparkling water is better than tap water, but it is half true. It is true that it adds certain extra properties to plain water, which we must drink regularly throughout the day to be well hydrated. Now, such properties are not essential for our health, especially considering that its price significantly increases the cost of a meal.
Some studies suggest – Mateo points out – that sparkling water improves swallowing, both in healthy subjects and in patients with dysphagia, since the carbonation bubbles produce some stimulation on the swallowing muscles. Pérez-Calahorra adds that “could contribute to proper digestion since it seems that stimulates the secretion of gastric acids, or the secretion of bile. It would even improve functional dyspepsia.”
From a nutritional and dietary point of view, the World Health Organization (WHO) promotes the intake of natural mineral waters, with or without gas, because they can complement the diet and help achieve the recommended intakes of minerals necessary for the body. This is the reason why Pérez-Calahorra points out that “consuming sparkling water could provide us with essential trace elements and minerals.”
Precautions to take into account when consuming
Sparkling water stimulates the release of hydrochloric acid and decreases the tone of the esophageal sphincter in the first minutes after ingestion. “For this reason, those who suffer from hyperchlorhydria or gastroesophageal reflux should be careful with its consumption,” says Mateo.
The other precaution is well known to many people who notice that sparkling water swells their belly. This abdominal swelling or abdominal distension is not serious, but it is uncomfortable.
Sparkling water and kidneys
Experts make it clear that, in principle, sparkling water is not bad for the kidneys. In fact, several studies indicate that its daily consumption provides bicarbonate that could reduce the risk of kidney stones due to calcium oxalate.
Likewise, given that each carbonated water contains a different mineralization, it is important to know what minerals it provides in each case. “Consumption of carbonated water rich in calcium could increase the binding of calcium and oxalate in the intestine. This would reduce the absorption of the latter, and therefore, reduce hyperoxaluria (excess oxalate in the urine),” the experts indicate.
This quick chemistry lesson explains why people at risk of oxalic-based kidney stones are suggested long-term to drink bottled sparkling water rich in calcium, magnesium, and bicarbonate. Without forgetting, of course, that you must also follow a controlled oxalate diet.
Sparkling water and tension
Different studies indicate that sparkling water, due to the alkalizing effect and the relevant contribution of certain minerals, such as magnesium or calcium, could improve vasoconstriction mechanisms and heart rate. That is, these compounds They could help maintain normal blood pressure.. However, sodium carbonated waters, that is, those rich in sodium, could contribute significantly to the intake of this mineral associated with a higher risk of hypertension.
“At the same time, several studies have observed how the consumption of one liter per day of sparkling water seems to reduce cardiometabolic risk biomarkers (total cholesterol, LDL cholesterol, LDL/HDL ratio and glucose). However, there would be no changes in triglycerides, weight and BMI.” Pérez-Calahorra’s conclusion is, ultimately, that “more research would be necessary in specific populations, such as hypertensive or diabetic patients.”
Can you drink sparkling water during pregnancy?
Mateo points out that “currently, there are no studies that have specifically explored the effect of sparkling water during pregnancy. No associated problem has been described, so sparkling water is a very good option, like still water, to achieve proper hydration and provision of micronutrients in pregnant women.»
Does sparkling water make you fat?
Since it does not provide calories, “carbonated water does not seem to have a relevant effect on body weight,” says Pérez-Calahorra. «Some studies point out that its consumption could help us feel more satiated, but others find no differences, so it cannot be concluded that it has a positive effect when it comes to losing weight.»
Both in vitro studies and others carried out in healthy young people conclude that water consumption does not determine the intake of the total calories ingested. It even seems to increase ghrelin levels (the hormone responsible for increasing appetite).
She also points out that sparkling water can help maintain good intestinal transit, something that would reduce the risk of suffering from constipation due to an increase in intestinal motility, the expert points out.
Myths associated with drinking sparkling water
Both Mateo Gallego and Pérez-Calahorra are clear that, in general terms, more research on sparkling water is necessary. Although it is known that not everything that is said about this drink is true. Here are some false myths that experts help us unravel:
- Hydrates less than still water.
FALSE: It hydrates exactly the same as still water.
FALSE: sparkling water cannot condition fat deposits, which is what happens when cellulite appears.
FALSE: this effect is attributed to sugary drinks due to the high proportion of phosphorus, sugars and sodium. These compounds are not present in sparkling water or, if they are (as in the case of sodium), it is in a very small amount, except in those that are specifically rich in sodium.
FALSE: sparkling water does not contain a high enough amount of acid to damage our enamel. Yes, it can promote the release of hydrochloric acid, but at the stomach level.
The ALDI Council
Bottled water bottles should be stored away from direct sunlight. And once finished, don’t forget to place the container in a yellow container, if they are made of plastic, and in a green one, if they are made of glass. This way they can be recycled correctly.
Sofia Perez Calahorra. She has a doctorate in Health Sciences, a diploma in Human Nutrition and Dietetics and a degree in Nursing. Master in Public Health. She currently works as a Nutrition teacher in the Nursing Degree.
Rocio Mateo. She has a diploma in Human Nutrition and Dietetics (2007), with a Master’s Degree in Child and Adolescent Nutrition (2009) and a Master’s Degree and Diploma in Public Health (2011) at the University of Zaragoza. Specialized in the study of dyslipidemia, she has worked at the Miguel Servet University Hospital, at the Aragonese Institute of Health Sciences and at the Aragon Health Research Institute.
