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.
Here’s what nutrition experts have to say:
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.
“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.
“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.
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.”
Originally published July 2018
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