As January progresses, many people may still be focused on their New Year’s resolutions, with some aiming to lose a few extra pounds earned during the holiday season.
So, if you’re among those looking to lose weight, could a crisp, refreshing glass of sparkling water be the secret to achieving your goals?
A study published Tuesday in BMJ Nutrition, prevention and healthsuggests that CO2 in carbonated water could help weight loss By increasing the way red blood cells take in and process glucose.
“Drinking sparkling water has become popular among health-conscious people, leading to discussions about its potential effects on weight loss,” said study author Dr. Akira Takahashi , doctor at the Dialysis Center of Tesseikai NeuroSurgical Hospital in Shijonawate, Japan, .
“While many argue for its benefits, it is important to explore the underlying mechanisms more closely,” he said in the study.
sparkling wateralso known as sparkling water or seltzer, is simply water infused with carbon dioxide bubbles.
A lot social media users Swear by Sparkling Water for weight loss, saying it aids digestion, helps you feel fuller, and is a healthy choice (as long as it’s sugar-free).
On the other hand, Some warn This sparkling water could contribute to weight gain, pointing to a 2017 study published in Obesity research and clinical practice This found that soft drinks increase appetite by elevating ghrelin, the hunger hormone.
But this study was based on research conducted on 20 male rats. The results suggested that rats consuming fizzy drinks for about a year gained weight more quickly than those drinking regular carbonated drinks or tap water.
Hélène Charlebois, a registered dietitian based in Ottawa, said drinking a glass of water, carbonated or not, before a meal is always a great tip to help you feel fuller.
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“Whether carbon is going to be better than water, I don’t know, there’s not a lot of good concrete research to say that,” she told Global News.
“I don’t want people to drink just thinking it will help them lose weight. But I would say an individual, if it made you eat less and feel fuller, it may work for you.
Previous research suggests that sparkling water may help with weight management in several ways, the study supports.
First, bubbles from the carbonated water expand in the stomach, creating a feeling of fullness or satietywhich can help individuals feel satisfied with smaller meal portions.
Second, some studies show that sparkling water, Especially with added sodiumcan help reduce blood sugar. However, Takahashi said the precise mechanisms behind this effect are still under study by researchers.
In his study, Takahashi said he looked in more detail at the physiological effects of carbonated water, particularly its impact on glucose metabolism, building on his own research from 2004 and investigating how these effects might contribute to weight management.
The latest study has only gone through clinical trials.
The study found that when a person drinks sparkling water, the bubbles (which are mostly carbon dioxide) are absorbed into the bloodstream. Inside red blood cells, this carbon dioxide triggers a chemical reaction, making the cells slightly more alkaline, which increases how quickly they burn sugar.
The study compares it to what happens during dialysis, where blood is filtered outside the body. During dialysis, carbon dioxide also enters the blood, and it is observed that blood sugar levels actually decrease, even though the dialysis fluid itself contains sugar.
Should you grab this sparkling water?
Takahashi cautioned that while this sugar-burning effect can occur, it’s a very small change.
“The amount is so small that it is difficult to expect weight loss effects from CO2 in sparkling water alone,” he said, adding that sparkling water will not cause weight loss. weight.
“A balanced diet and regular physical activity remain crucial components of sustainable weight management,” he added.
Charlebois explained that while soft drinks might make you feel temporarily full, they are still liquids and your brain will likely recognize that they don’t contain many calories. So, it might be a good idea to enjoy sparkling water alongside something healthy, like an apple.
“But for weight loss, it’s more complicated. If it can help you cut some calories, great. But as far as keeping your diet steady and introducing this thought that you’re going to lose weight, that’s not going to work,” she said.
“Unless you combine it with food, it’s going to pass through the stomach pretty quickly and into the intestinal tract, and once it’s there, your stomach is still going to want food.”
She noted that some of her clients consume an entire case of sparkling water a day in their desperation to lose weight. However, she cautioned against overeating, as excessive carbonated water can lead to side effects like an irritated esophagus.
This concern was echoed in the study results.
“Drinking sparkling water may have some effects on the digestive system, especially for people with sensitive stomachs or pre-existing gastrointestinal conditions. Primary concerns include bloating, gas, and in some cases exacerbation of certain symptoms associated with digestive disorders, such as irritable bowel syndrome or gastroesophageal reflux disease,” the study said.
“Moderation is key to avoiding discomfort while still enjoying the possible metabolic benefits of sparkling water,” he added.