Nutrition Nugget: Is Seltzer a Suitable Water Substitute?
Bite-Size Reads for Your Health and Your Waistline
You’re sitting at your desk, staring at the glass of water thinking, “Seriously?! More water? Ugh, I don’t wanna!” Then later that day, you’re walking the grocery store aisles, your eyes are drawn like laser beams to brightly colored packs of seltzer. Ooohhh a variety of fun, fruity flavors…something that’s not water! The added carbonation and flavors promise to satisfy your cravings and change up the chore of staying properly hydrated. Even better, it looks like there aren’t any calories, carbs, sugar… Wait. Wasn’t there that one article about seltzer being unhealthy? Maybe it’s not the best substitute after all. Now we’re confused, frustrated and back to square one. Don’t worry — we’re about to clear up many of the uncertainties surrounding seltzer’s nutrition facts so you can make informed decisions.
Let’s back up and make sure we’re on the same page. What is seltzer? Is it bad for you? How does it differ from plain water? Seltzer, or sparkling water, is a type of carbonated water, meaning carbon dioxide gas has been added to create bubbles like a soda. Seltzer can be bought plain or with artificially or naturally added flavors. To determine these additives, be sure to read the labels. Typically, true sparkling water does not have minerals, sodium, or high fructose corn syrup added in. Flavored seltzers could introduce additives such as folic and citric acid or preservatives that you may want to avoid, depending on your goals.
Is seltzer as hydrating as water? You may have heard about studies that make you think twice about any carbonated beverage, even if it’s not cola. Recent studies about carbonated water suggest it can be just as hydrating as plain water, though the feel of the bubbles in your mouth may make you feel like you’re drinking more than you are. This is particularly interesting because about fifteen years ago, I was taught that carbon dioxide requires calcium for the body to process it. If we don’t consume enough calcium, our body can leach it from our bones to process that carbon dioxide from our beverages. This can lead to low bone density and even what we commonly think of as osteoporosis. Calcium leaching can also happen to our teeth, causing tooth decay. Some studies have also linked diabetes, hypertension, kidney stones and risk factors for chronic kidney disease to the consumption of carbonated beverages. A study from 2009 found that people who had two cans of fizzy fruit drinks were five times more likely to develop fatty liver, which is a precursor to cirrhosis and liver cancer. However, there is some evidence that these effects may be caused more by the additives than the carbonation itself. It is possible that the phosphoric acid present in sodas could be causing these health issues, as phosphorus is associated with urinary tract changes and kidney stones. Fingers crossed for more research!
If you’re uncertain about additives, but can’t bear another sip of plain, blah water, I recommend adding your own flavors! Fruits, veggies and even mint can be great additions to a pitcher of water, whether it’s carbonated or noncarbonated. Experiment with flavors by trying different combinations and how long you wait to drink (the longer it steeps, the stronger the flavors). Feel free to get creative and imagine you’re making your own fancy spa water!
At the end of the day, read nutrition labels, even for sparkling water! The best way to know if seltzer is a suitable substitute for you is to keep your goals in mind and listen to your body! If you notice seltzer causing hunger, thirst, or gas and bloating, perhaps flavor your own plain water instead. Now, the next time you’re in a grocery store, and those seltzers draw your attention, you have the tools to make choices for your happiest and healthiest life.
