The Healthiest Choice: Plain and Simple
For most people, the healthiest sparkling water is the most straightforward: plain, unsweetened, and free of additives. This typically refers to seltzer water, which is simply plain water artificially infused with carbon dioxide to create bubbles. As long as it is unflavored and contains no added sugars or sodium, it is a calorie-free, hydrating beverage just like still water. Naturally carbonated mineral water is another excellent option. Sourced from springs or wells, it gets its fizz from natural underground gases and contains beneficial minerals like calcium and magnesium that are absorbed as the water flows through rock. For those looking to replenish electrolytes lost through sweating, sparkling mineral water can be a particularly good choice.
Natural Mineral Water vs. Seltzer vs. Club Soda
Understanding the subtle differences between the various types of sparkling water is key to making the best nutritional choice.
- Sparkling Mineral Water: Comes from a natural, protected source and contains minerals absorbed from the rocks it passes through. The amount and type of minerals vary by brand and origin. It can be naturally or artificially carbonated.
- Seltzer Water: Plain water that has been artificially carbonated with carbon dioxide. It does not naturally contain added minerals. Many seltzer brands add 'natural flavors' derived from fruits or herbs, though plain seltzer is the healthiest option.
- Club Soda: Differs from seltzer by containing added minerals like sodium bicarbonate and potassium sulfate. These minerals are added to enhance the flavor and can give it a slightly salty taste. Due to the added minerals, club soda is not completely sodium-free.
The Truth About Flavored Sparkling Waters
Flavored sparkling waters offer variety, but not all are created equal. The healthiness depends on the flavoring source and any added sweeteners. Some use 'natural flavors' or 'essences' derived from fruits and herbs, which typically add no sugar or calories. Others rely on real fruit juice, like Spindrift, which adds minimal sugar and calories but can also increase acidity. The worst offenders are those that use added sugars or artificial sweeteners like aspartame and sucralose, which contribute unnecessary calories or potential gut issues. The addition of citrus flavorings, even 'natural' ones, can also increase the drink's acidity, posing a greater risk to dental enamel.
How to Read Sparkling Water Labels
Making an informed choice requires a quick check of the nutrition label.
- Zero Calories and Zero Sugar: Prioritize brands that list zero calories and zero grams of sugar per serving.
- Low Sodium: Be aware of added sodium, especially in club soda and some mineral waters. For most, this isn't a concern, but those on low-sodium diets should check.
- Minimal Ingredients: The fewer ingredients, the better. The healthiest options contain only water and carbon dioxide, or water, carbon dioxide, and natural fruit essences or juice.
Comparison of Popular Sparkling Water Brands
| Brand | Type | Flavors | Sweeteners | Added Sodium | Health Note |
|---|---|---|---|---|---|
| LaCroix | Seltzer | Essenced | None | Low | Zero calories, zero sodium, but contains 'natural essences' |
| Spindrift | Seltzer | Real fruit juice | None (from fruit) | Low | Uses real fruit juice for flavor, minimal calories/sugar |
| Waterloo | Seltzer | Essenced | None | Low | Zero sugar or artificial sweeteners, bold flavors |
| Bubly | Seltzer | Essenced | None | Low | Widely available with no artificial additives |
| Topo Chico | Mineral Water | Natural (unflavored/essenced) | None | Moderate | Naturally carbonated, contains minerals, some sodium |
| Gerolsteiner | Mineral Water | Natural | None | Moderate | High mineral content, including calcium and magnesium |
| Perrier | Mineral Water | Natural (unflavored/essenced) | None | Low | Naturally carbonated mineral water, classic choice |
Dental Health and Acidity
Plain sparkling water is slightly more acidic than regular still water due to the carbonic acid formed when water and CO2 mix. However, its effect on tooth enamel is minimal compared to sugary sodas and fruit juices. Flavored options, especially citrus, can have higher acidity levels due to citric acid, which increases the risk of enamel erosion. To minimize this risk, dentists recommend drinking sparkling water in moderation, drinking it with meals, using a straw, and rinsing with plain water afterwards.
Weighing the Benefits and Downsides
Beyond ingredients, there are other factors to consider when choosing sparkling water.
- Hydration: Sparkling water is just as hydrating as still water and can help people who dislike plain water to meet their daily fluid intake.
- Digestion: The carbonation in sparkling water has been shown to improve indigestion and constipation for some people. However, the bubbles can also cause bloating or gas, particularly for those with sensitive stomachs or conditions like GERD.
- Satiety: Some studies suggest that sparkling water can make you feel fuller, which may assist with weight management.
Conclusion
The healthiest sparkling water is plain, unsweetened, and free of artificial additives. While naturally flavored options without added sugar can also be a healthy choice, it’s essential to read labels carefully. Mineral waters offer the added benefit of electrolytes but may contain more sodium. Overall, sparkling water is an excellent alternative to sugary soft drinks and can help increase your daily water intake. By prioritizing transparency in ingredients and drinking in moderation, you can enjoy this fizzy beverage while supporting your nutritional and dental health. As noted by Banner Health, opting for sparkling water with minimal additives is a smart choice for overall health.
