Should Sparkling Water Be Part of Your Weight Loss Plan? Experts Weigh In

Sparkling water has long been considered a refreshing and healthier alternative to sugary drinks, with potential benefits including hydration, digestive support, and satiety. Now, a new study from BMJ Nutrition, Prevention & Health suggests that carbonated water may also play a role in weight loss by impacting glucose metabolism.

Sparkling Water’s Impact on Blood Sugar Levels

The research explores a novel mechanism: carbonated water may help lower blood sugar by enhancing glucose uptake and metabolism. According to Akira Takahashi, MD, study author and physician at the Tesseikai Neurosurgical Hospital Dialysis Center in Japan, this effect parallels certain aspects of hemodialysis treatment for kidney failure. In hemodialysis, blood becomes more alkaline, stimulating glucose absorption and metabolism.

The study proposes that carbon dioxide (CO2) in sparkling water may temporarily consume glucose in the blood near the stomach, leading to a slight reduction in blood sugar levels. However, Takahashi emphasized that this finding is preliminary and not based on direct comparison studies. He noted that more robust follow-up research, such as using Continuous Glucose Monitoring (CGM) systems, is needed to confirm these effects.

“It’s an interesting hypothesis, but the impact of carbonated water on weight loss is modest at best,” said Lori Welstead, RD, a registered dietitian at University of Chicago Medicine who was not involved in the study. “There probably is something metabolically happening, but it’s still in its infancy.”

Indeed, blood sugar dropped by only 9.5 grams during a four-hour hemodialysis session, according to the report. By comparison, the effect of CO2 in sparkling water “is not a standalone solution for weight loss,” Takahashi said.

Can Sparkling Water Help With Fat Storage?

If sparkling water can assist with glucose management, it may offer an indirect benefit for fat storage, explained Grace A. Derocha, MBA, RD, CDCES, a Detroit-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. High blood sugar levels over time can overwhelm the body’s ability to use sugar for energy, leading to its storage as fat and possible weight gain.

The study indicates that CO2 in bubbly water could stimulate glycolysis, the process by which the body breaks down glucose for energy and regulates blood sugar levels. By reducing excess sugar in the blood, glycolysis may prevent unnecessary fat storage.

However, experts agree that more research is needed to fully understand sparkling water’s contribution to weight loss. Rather than relying on bubbly water as your primary tool for weight management, Takahashi advises incorporating it into an overall healthy lifestyle. “Carbonated water alone is unlikely to contribute significantly to weight loss. A balanced diet and regular exercise remain essential,” he said.

Could Sparkling Water Cause Weight Gain Instead?

Interestingly, while some research points to potential weight loss benefits, others suggest sparkling water might increase appetite due to the hunger-stimulating hormone ghrelin. A small 2017 study found that consuming carbonated water elevated ghrelin levels in both rats and humans, which could lead to greater food intake.

Grace Derocha explained that variables like sleep, physical activity, and hydration status all influence hunger hormones, requiring further investigation to validate this link.

“For those integrating carbonated water into their diet, label scrutiny is key,” said Welstead. “Look for sparkling water that lists only water and carbonation—avoid added sugars and artificial sweeteners, which could cause bloating or gas.”

The Bottom Line

Sparkling water can be a refreshing and hydrating addition to your diet, but experts caution against viewing it as a definitive weight-loss solution. While initial findings indicate potential benefits for glucose metabolism, substantial evidence is still lacking.

Instead, focus on maintaining a balanced diet, regular physical activity, and good hydration habits to support effective weight management. Sparkling water can serve as a helpful part of this approach, but the fewer ingredients in your choice of bubbly water, the better.