The Top Ingredients and Additives to Avoid
While simple sparkling water—just carbonated water and nothing else—is a solid alternative to sugary sodas, many commercial products are packed with hidden, and potentially harmful, additives. These include flavor enhancers, sweeteners, and mineral salts that can turn a seemingly healthy beverage into a less desirable option.
Added Sugars and High-Fructose Corn Syrup
One of the most obvious things to avoid is added sugar. Tonic water is a prime example, often containing high amounts of sugar or high-fructose corn syrup to offset its bitter taste. Many flavored sparkling water brands also sneak in added sugars to create a sweeter profile. Regular, excessive consumption of added sugar is linked to an increased risk of weight gain, Type 2 diabetes, and heart disease. Always check the nutrition facts for 0g of sugar to ensure you're choosing a truly healthy beverage.
Artificial Sweeteners
In an effort to provide a sugar-free alternative, some brands use artificial sweeteners like aspartame, sucralose, or acesulfame-K. While zero-calorie, these compounds are not without their potential issues. Some individuals report digestive problems like bloating and diarrhea from artificial sweeteners, and there is ongoing debate about their long-term health effects. For those sensitive to these additives or aiming for a cleaner diet, unsweetened or naturally-flavored sparkling waters are a better option.
Excessive Sodium
Certain types of carbonated water, particularly club soda, contain added sodium (in the form of sodium bicarbonate or other salts) to enhance flavor. While small amounts are not an issue for most, excessive sodium intake can be a concern for individuals with heart or kidney conditions or those on low-sodium diets. Naturally carbonated mineral waters may also contain higher levels of naturally occurring sodium, so checking the mineral content on the label is wise.
High Levels of Citric and Phosphoric Acid
Carbonation itself creates a mild carbonic acid in water, but flavored sparkling waters often contain additional acids, primarily citric acid, to enhance the fruit essence. Citric acid can be particularly erosive to tooth enamel, especially with frequent, all-day sipping. While plain sparkling water is significantly less damaging than soda, adding acidic flavors increases the risk of dental erosion. Dark colas contain phosphoric acid, known to hinder calcium absorption, but this is not an issue with most sparkling waters. To protect your teeth, limit your intake of highly acidic flavored waters, use a straw, or drink them with meals.
Artificial and Unspecified Natural Flavors
The term "natural flavors" can be a catch-all for a variety of extracted chemicals, making it difficult to know exactly what you're consuming. While often derived from plant sources, their processing can involve less-than-natural methods. Opting for sparkling water with fruit essence or a clear, simple ingredient list is often a safer bet. For the ultimate control, you can add your own fresh fruit or herbs to plain seltzer at home.
Per- and Polyfluoroalkyl Substances (PFAS)
A 2020 study by Consumer Reports detected measurable levels of PFAS, or "forever chemicals," in some bottled sparkling water brands, with varying levels depending on the brand. While not federally regulated at the time of the study, PFAS have been linked to potential health issues. Some brands had very low levels, while others were higher, though still within suggested industry limits. The report highlighted the need for tougher standards.
Sparkling Water Varieties and Their Hidden Ingredients
Different types of sparkling water have distinct profiles, which can help guide your choices. Not all carbonated beverages are created equal.
| Type of Water | Carbonation | Added Minerals/Sodium | Added Sugars/Sweeteners | Key Factor to Check |
|---|---|---|---|---|
| Seltzer Water | Artificial | No | No (unless flavored) | Watch for added flavors and sweeteners |
| Club Soda | Artificial | Yes (often sodium) | No | Check sodium content |
| Sparkling Mineral Water | Natural/Artificial | Yes (naturally occurring) | No (unless flavored) | Check sodium and mineral content |
| Tonic Water | Artificial | Yes (quinine) | Yes (sugar) | High sugar content |
How to Choose a Healthier Sparkling Water
Making a healthier choice is simple if you know what to look for on the label.
- Read the Ingredient List: A truly healthy sparkling water should list only "carbonated water" and perhaps "natural flavors" or fruit essence. The fewer ingredients, the better.
- Check the Nutrition Panel: Look for zero calories, zero grams of sugar, and low sodium. This information will immediately tell you if the drink is a sugar-filled beverage in disguise.
- Opt for Plain or DIY Flavored: Plain seltzer is always the safest bet. If you want flavor, consider creating your own infused water with fresh slices of cucumber, lemon, lime, or berries.
- Use a Straw: For highly acidic, flavored sparkling water, drinking with a straw can help minimize contact with your teeth, protecting the enamel.
- Consume in Moderation: If you're sensitive to carbonation or have a history of acid reflux, limit your intake to avoid gas and bloating. Consider letting the fizz settle slightly or mixing with still water.
Conclusion: Making the Healthier Choice
What to avoid in sparkling water boils down to hidden sugars, artificial sweeteners, excess sodium, and high acidity from added flavors. While plain sparkling water offers excellent, calorie-free hydration, many commercial varieties can undermine your health goals with unnecessary additives. By becoming a label detective, you can easily distinguish between a harmless, hydrating spritzer and a beverage that might be best avoided. Prioritizing minimal ingredients, zero sugar, and low sodium will ensure your fizzy drink is a truly healthy one. For more information on the safety of artificial sweeteners, you can visit the Healthline article on the topic.
