Take a stroll through the bottled water section of any grocery store, and you’ll notice bottles and bottles of different types of water. Sparkling, flavored, mineral, electrolyte — you name it. And it should be no surprise that 0-calorie flavored sparkling water is an extremely popular choice, whether your goal is to lose weight or simply maintain.
“节食者正在寻找减少卡路里的方法以促进减肥。”万博彩票下载安卓狗万体育买球艾米·古德森，注册营养师和营养顾问。“但是，许多节食者不想放弃自己喜欢的口味和口味，因此他们希望这些人为地甜味的饮料“变甜”他们的一天，并感到不那么被剥夺。”另外，有些人不喜欢水的味道（或缺乏水），古德森补充说。
但是，这些饮料实际上对您有好处，尤其是如果您想减肥？它们类似于苏打水，充满了人造甜味剂吗？还是它们只是让您渴望其他甜味，破坏您的健康饮食计划？
Here’s what nutrition experts have to say:
天然调味剂和人造甜味剂
这些无卡路里的饮料中有许多利用“天然调味”来增加口味。虽然它们不是人造甜味剂，但并不清楚what天然调味剂是。当然，它们的卡路里为零，但这并不一定意味着它们健康。一些公司使用精油和水果提取物，但是有了模糊的标签“天然调味”，很难说出实际上是什么以及它们如何影响我们。
Still, beverages that use this type of flavoring are better than conventional soda (or even diet soda). “Some dieters are drinking these beverages in place of soft drinks,” notes特雷西·洛克伍德·贝克曼（Tracy Lockwood Beckerman），Betches Media的注册营养师和内部营养专家。“通过进行交换，苏打水饮用者可以使令人耳目一新，起泡的饮料满意，而没有不必要的糖和卡路里。”
Some versions of calorie-free sparkling water also use artificial sweeteners, which are somewhat controversial. “With artificially sweetened beverages, there are no calories, which can make them a good option for flavor, if you are OK with artificial sweeteners,” says Goodson. The FDA and research supports the idea that they are safe to consume, but many people (including some nutrition pros) are skeptical.
贝克曼说：“尽管我认为中度的消费还可以，但天然甜味剂和无添加的糖可能会引起人们的渴望。”对于某些人来说，喝甜的东西，即使它是无糖的，也可以使他们尽快渴望更甜美的口味。尽管如此，它最终取决于个人以及他们可以处理的工作。截至目前，尚无硬性证据表明天然调味剂或人造甜味剂破坏了减肥计划。
碳酸和体重增加
“One reason why sparkling water is so popular with dieters is because, when compared to plain water, consuming carbonated beverages on an empty stomach is significantly more filling,” Beckerman explains. “This is because the carbonation takes up more space in the stomach, and is said to increase both gastric activity as well as heart rate, which can contribute to feelings of fullness.” Though it’s unlikely to have a major impact on satiety over the course of a day, sparkling water may be enough to prevent unplanned snacking in a pinch, she says.
那些反对风味起泡的水经常指向研究的人，发表在《杂志》上肥胖研究和临床实践，发现碳酸化可能会导致体重增加，这是不惜一切代价避免的原因。但是，专家不相信。
“In the study, those who drank carbonated water had ghrelin (hunger hormone) levels six times higher than those drinking regular water, and three times higher than those drinking non-carbonated sodas,” Beckerman notes. That doesn’t sound great for sparkling water. “However, the study didn’t account for external factors that could have influenced weight gain such as an unhealthy diet or lack of exercise,” she says. “The research did not directly tie sparkling water to weight gain.”
Goodson agrees, noting that there is no solid evidence carbonation alone (or at all) causes weight gain. “It’s important to note that lots of things can stimulate hunger and many people that sleep too little, experience stress and yo-yo diet could fall prey to increased hunger.” In other words, there are a lot of things that can cause an increased appetite, and while flavored sparkling water might be one of them, it’s probably less impactful than lifestyle practices that are shown to have a bigger impact.
底线
最后,它真的可以归结为这些beve如何rages fit into your diet. “If a bubbly drink helps you drink more fluid and keep your calories low for weight loss, then I believe it can be a part of a healthy eating plan,” Goodson says. “We always want people to drink water, but the recommendation is actually based on fluid consumption, and these fluids can fit.”
不过，最好与自己签到这些饮料让您的感觉。贝克曼指出：“对于某些人来说，消费饮料会使它们肿，膨胀和gassy。”“如果您遇到这些副作用，请务必倾听您的身体并减少碳酸水的消耗。”
她说，推荐的替代品是未加糖的茶，黑咖啡或水果水。她补充说：“如果您想在没有气泡的情况下获得一些添加的电解质，请选择椰子水或西瓜水，但要确保产品中没有添加糖。”
Originally published July 2018
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