Do Carbonated Drinks Gain Weight? A Look at Sugary, Diet, and Sparkling Varieties

December 31, 2025 •

3 min read

According to the World Health Organization, reducing the intake of sugar-sweetened beverages is a key strategy for managing body weight. This brings to light the common question: do carbonated drinks gain weight? The answer depends heavily on the drink's contents and how your body processes them.

Quick Summary

The effect of carbonated drinks on weight depends on ingredients. Sugary sodas promote weight gain through excess calories, while diet versions may still contribute via metabolic effects. Plain sparkling water, however, is a low-risk alternative.

Key Points

Sugary Drinks Cause Weight Gain: High-calorie, high-sugar sodas contribute to weight gain by providing empty calories that do not trigger a feeling of fullness.
Diet Sodas Have Mixed Effects: While calorie-free, diet sodas are linked to weight gain in some studies, potentially by confusing metabolism and increasing cravings for sweet foods.
Plain Sparkling Water is Safe: Unsweetened carbonated water does not cause weight gain and can aid in weight management by providing hydration and satiety without calories.
Liquid Calories Add Up: Calories from sugary drinks are not registered the same way as solid food, often leading to excess overall calorie intake.
Visceral Fat Risk: Consuming too much sugary soda can lead to the accumulation of dangerous visceral fat around the abdominal organs.
Healthier Alternatives Exist: Opting for plain water, unsweetened sparkling water, or naturally flavored water is a simple and effective strategy for weight control.

The Weighty Truth About Sugary Carbonated Drinks

For many, the first image that comes to mind when considering carbonated drinks and weight gain is a sugar-laden soda. The link between sugar-sweetened beverages (SSBs) and weight gain is robust and supported by decades of scientific research. A typical 12-ounce can of regular soda can contain over 35 grams of sugar, providing around 140 'empty' calories with little to no nutritional value.

The primary reasons sugary carbonated drinks lead to weight gain are:

High calorie load: These beverages contribute significantly to your daily caloric intake without providing satiety. Studies show that when calories are consumed in liquid form, people do not compensate by eating less food later, leading to an overall increase in total daily calories.
Poor satiety response: Unlike calories from solid food, liquid calories do not trigger the same sense of fullness. This can lead to overconsumption and make it harder to manage portion sizes for other meals.
Insulin spike: The rapid influx of sugar from SSBs causes a spike in blood sugar and an insulin response. This process, when repeated frequently, can contribute to insulin resistance and ultimately, weight gain and an increased risk of type 2 diabetes.
Visceral fat accumulation: Excess sugar from these drinks is often stored as visceral fat, which accumulates around the abdominal organs. This type of fat is particularly dangerous and is linked to numerous chronic health conditions.

The Mixed Messages of Diet and Artificially Sweetened Sodas

For those trying to manage their weight, diet soda often seems like a perfect, calorie-free solution. However, the evidence is far from clear-cut, with many studies suggesting that diet soda is not a healthy alternative for weight management.

Potential mechanisms linking diet soda to weight gain include altered appetite signaling due to intense sweetness, metabolic confusion, and changes in the gut microbiome. Research has associated diet soda consumption with increased abdominal fat accumulation.

The Neutral Role of Plain Carbonated Water

When we ask, "do carbonated drinks gain weight?", it is crucial to differentiate between sugary sodas and plain sparkling or seltzer water. Plain carbonated water is simply water with added carbon dioxide and is a zero-calorie, zero-sugar beverage.

Benefits of plain sparkling water for weight management

Hydration: It provides the same hydrating benefits as still water.
Enhanced satiety: Some research suggests carbonation may increase feelings of fullness more than still water.
A satisfying alternative: It offers the bubbly sensation of soda without associated health risks.

Some studies suggest carbonated drinks might increase levels of the hunger hormone ghrelin, but this effect is considered minimal compared to sugary drinks. Unsweetened carbonated water is generally considered a safe and healthy beverage choice that does not cause weight gain.

Comparison of Carbonated Drinks and Their Impact on Weight


Feature	Sugary Soda	Diet Soda	Plain Sparkling Water
Calories	High	Zero	Zero
Sugar Content	High	None	None
Satiety Impact	Low	Low to Uncertain	High
Metabolic Effects	Insulin spikes, potential resistance	Metabolic confusion, potential gut disruption	Minimal, potentially positive (hydration)
Link to Weight Gain	Strong, direct correlation	Associative, indirect mechanisms	Minimal to none
Overall Health Risk	High (obesity, diabetes, CVD)	Moderate (conflicting evidence)	Minimal (potential bloating)

Healthier Beverage Strategies

Prioritize water: Make plain water your primary beverage.
Switch to plain sparkling water: Opt for unflavored, unsweetened sparkling water.
Explore other healthy options: Consider unsweetened iced tea, black coffee, or kombucha.
Read the labels: Be vigilant for hidden sugars or artificial sweeteners in flavored waters.

Conclusion

So, do carbonated drinks gain weight? It's the ingredients, not the bubbles, that matter. Sugary carbonated beverages contribute significantly to weight gain and obesity. Diet sodas are linked to potential metabolic disruptions and weight gain. Plain, unsweetened sparkling water is a healthy, calorie-free alternative that can aid weight management. Making informed beverage choices is a simple yet powerful step towards better health. For more on the risks of sugary drinks, see the WHO guidelines.

Frequently Asked Questions

No, the carbonation itself is not harmful and will not make you gain weight. The weight gain is caused by high-calorie ingredients like sugar or the potential metabolic effects of artificial sweeteners, not the bubbles.

No, plain sparkling water is a zero-calorie, sugar-free beverage and does not cause weight gain. In fact, it can support weight management by promoting hydration and increasing satiety.

Sugary carbonated drinks cause weight gain by adding a significant number of empty calories to your diet. These liquid calories don't satisfy hunger in the same way as solid food, leading to overconsumption and storing excess calories as fat.

Some studies suggest a link between diet soda and weight gain, particularly abdominal fat accumulation. This may be due to artificial sweeteners confusing the body's metabolism and increasing cravings for other sweet, high-calorie foods.

SSBs tend to reduce your body's ability to regulate appetite. Because they don't produce the same feeling of fullness as solid food, you are less likely to reduce your intake of other foods to compensate for the extra liquid calories.

Yes, for many people, switching from sugary soda to plain sparkling water can be an effective weight management strategy. It drastically cuts calorie and sugar intake without sacrificing the desired carbonated texture.

Excellent alternatives include plain water, unsweetened sparkling or seltzer water, unsweetened tea or coffee, and water infused with fresh fruit, cucumber, or herbs.