The Contenders: Types of Carbonated Water
Before determining the healthiest choice, it is essential to understand the different kinds of carbonated water available. The key differences lie in their source, mineral content, and how they are carbonated.
- Seltzer Water: Seltzer is plain water artificially infused with carbon dioxide under pressure. It contains no added minerals or sodium unless specified by the brand. Due to its neutral taste and simplicity, it is often a base for flavored sparkling water.
- Sparkling Mineral Water: Sourced from natural springs, this water contains naturally occurring minerals like calcium, magnesium, and potassium that are absorbed from the rock formations. Its carbonation can be natural or added, and the mineral content gives it a distinct flavor. Examples include Perrier and San Pellegrino.
- Club Soda: Similar to seltzer, club soda is also artificially carbonated. However, manufacturers add minerals like sodium bicarbonate and potassium sulfate to enhance the taste. This gives it a slightly saltier flavor than plain seltzer and a moderate sodium content.
- Tonic Water: Tonic water is not the same as the others. It contains quinine for a bitter taste and usually has added sugars or high-fructose corn syrup, making it a much less healthy option.
What to Look For: Ingredients and Additives
When selecting a carbonated water, the ingredient list is more important than the brand name. The healthiest choices contain the fewest additives.
Prioritize Purity Over Flavorings
Plain, unsweetened seltzer or mineral water is the gold standard. Many flavored varieties, even those marketed as healthy, can contain unnecessary and less-healthy ingredients. When choosing a flavored option, look for brands that use only natural fruit essences or a touch of real fruit juice, and double-check for any hidden added sugars or artificial sweeteners.
Avoid Sugars and Artificial Sweeteners
Added sugars, like those found in sugary sodas, contribute to weight gain, type 2 diabetes, and tooth decay. Artificial sweeteners, while calorie-free, can cause digestive upset in some individuals. Sticking to products with zero sugar and zero artificial sweeteners is the safest bet.
Mind the Sodium
Club soda has added sodium and potassium, which gives it a slight flavor. For those on a low-sodium diet, especially people with kidney issues, plain seltzer or mineral water without high sodium content is a better choice. Some naturally mineral-rich waters can also contain high sodium, so checking the label is essential.
The Healthiest Choice: Sparkling Mineral Water vs. Seltzer
For most people, both plain seltzer and natural sparkling mineral water are excellent, healthy options. The choice often comes down to mineral content and personal taste.
Natural sparkling mineral water offers the benefit of essential minerals like calcium and magnesium, which can contribute to bone health and proper muscle function. Brands like Gerolsteiner are known for their high mineral content, which can help replenish electrolytes lost during exercise. However, mineral water is typically more expensive due to its sourcing.
Plain seltzer water is a great low-cost option with zero calories, zero sugar, and no sodium. It is ideal for those who simply want a fizzy drink without any additives. For flavor, a squeeze of fresh lemon, lime, or other fruits can be added at home for a natural, calorie-free boost.
Comparison Table: Seltzer vs. Natural Mineral Water vs. Flavored Seltzer
| Feature | Plain Seltzer | Natural Mineral Water | Flavored Seltzer |
|---|---|---|---|
| Source | Artificially carbonated plain water | Naturally sourced and carbonated spring water | Artificially carbonated plain water |
| Mineral Content | None (unless added) | Naturally occurring minerals (e.g., calcium, magnesium) | None (unless added by manufacturer) |
| Sodium | Typically zero | Varies by source, check label | Typically zero (check label for added salt) |
| Additives | Carbon dioxide only | Naturally occurring, nothing added | Fruit essences, potentially artificial sweeteners |
| Health Benefits | Hydrating, calorie-free soda alternative | Hydrating, supplies essential minerals | Hydrating, low-calorie soda alternative (check ingredients) |
| Cost | Low | High | Medium to High |
Making Your Own: The DIY Approach
Making your own carbonated water at home using a machine like a SodaStream is another excellent option. It offers several advantages:
- Cost-Effective: Reduces the long-term cost compared to buying bottled products.
- Eco-Friendly: Minimizes plastic bottle waste.
- Ingredient Control: You can use your preferred filtered water and add natural flavorings like fruit slices, herbs, or a small amount of juice to create custom drinks.
- Customization: Control the level of carbonation to suit your preference.
Potential Health Concerns to Consider
While generally safe and healthy, there are a few considerations when drinking carbonated water regularly.
Tooth Enamel Erosion
Carbonated water is slightly more acidic than still water due to the presence of carbonic acid. While far less erosive than sugary sodas or fruit juice, heavy consumption could weaken tooth enamel over time. To minimize risk, drink it with meals, use a straw, and rinse your mouth with plain water afterward.
Bloating and Gas
For some people, especially those with sensitive stomachs or conditions like IBS, the carbonation can lead to bloating or gas. If this happens, try drinking less or opting for still water instead.
PFAS Contamination
Recent concerns have been raised about per- and polyfluoroalkyl substances (PFAS), or “forever chemicals,” found in some sparkling water brands. Some brands, including Spindrift, Mountain Valley, and San Pellegrino, have been reported to have lower or no detectable levels, while others, like Topo Chico and La Croix, have tested higher in the past. Consumers concerned about this issue should research brands and consider making their own carbonated water at home.
The Verdict on the Healthiest Carbonated Water
The healthiest carbonated water is ultimately plain, unsweetened, and unflavored. If you enjoy the added minerals and richer taste profile, natural sparkling mineral water is an excellent choice. It is also the best option for replenishing electrolytes after exercise. For those prioritizing cost or simplicity, plain seltzer is a fantastic, calorie-free alternative to soda. When opting for flavored versions, diligently read the label to ensure there are no added sugars or artificial sweeteners. Creating your own carbonated water at home with a SodaStream is another highly recommended approach for controlling ingredients, cost, and environmental impact. Ultimately, staying hydrated is the most important goal, and choosing the carbonated water you will actually drink is a win for your health.
