Understanding Seltzer and Carbonated Water
Before diving into specific brands and options, it's crucial to understand the different types of carbonated water. While often used interchangeably, terms like seltzer, sparkling mineral water, and club soda have distinct differences.
- Seltzer Water: This is plain water that has been artificially carbonated with carbon dioxide. It has no added minerals or salts, giving it a pure, neutral taste. This simplicity often makes plain seltzer the healthiest option available.
- Sparkling Mineral Water: This type is naturally carbonated from a spring or well and contains naturally occurring minerals like calcium and magnesium. Brands like S. Pellegrino and Topo Chico fall into this category. The mineral content can vary depending on the source.
- Club Soda: Like seltzer, club soda is artificially carbonated, but it contains added minerals like potassium sulfate and sodium bicarbonate to enhance its taste and bubble quality. This can mean higher sodium levels, so checking the label is important, especially for those watching their sodium intake.
The Healthiest Seltzer: A Plain Approach
When it comes to pure, unadulterated hydration, plain seltzer is the undisputed champion. It contains zero calories, zero sugar, and no artificial ingredients. For those who find plain water unappealing, the effervescence of seltzer can make drinking enough fluid throughout the day more enjoyable. The health benefits are identical to still water, providing essential hydration for bodily functions without any downsides like sugar or additives.
The Flavored Debate: Natural vs. Artificial
For many, the appeal of seltzer lies in its range of delicious flavors. This is where you need to read the label carefully. Flavored seltzers come in a few forms:
- Real Fruit Flavors: Brands like Spindrift use a splash of real, squeezed fruit juice for flavor. This often results in a slightly cloudy beverage with a small amount of naturally occurring sugar and calories. For those who prefer whole-food ingredients and don't mind a tiny bit of natural sweetness, this is an excellent, minimally processed choice.
- Natural Flavors: The term "natural flavors" is a broad category. These flavor compounds are created in a lab by extracting substances from plants or animals. While generally considered safe, they are processed and add no nutritional value. Some brands rely solely on these essences for a calorie-free, sugar-free flavor experience. However, some health-conscious consumers prefer to avoid them due to the unknown nature of their processing.
- Artificial Sweeteners and Flavors: Some flavored seltzers, often found in diet varieties, use artificial sweeteners like sucralose or aspartame to create a sweet taste without calories. While the FDA considers them safe in moderation, some studies suggest potential links to increased cravings or gut microbiome issues. For the healthiest option, these should be avoided.
The Additive and Contaminant Checklist
Beyond sugar and sweeteners, there are other factors to consider when choosing a healthy seltzer.
- Citric Acid: Many flavored seltzers, especially citrus varieties, contain citric acid, which can be harsh on tooth enamel over time. Drinking with a straw can help minimize contact with teeth.
- PFAS: Some reports have raised concerns about certain brands of sparkling water containing detectable levels of PFAS, or "forever chemicals." While this is an evolving area of concern, a few brands have been flagged in online discussions for higher levels, while others, like Spindrift and Mountain Valley, have been mentioned as safer alternatives.
- Sodium: As noted, club soda contains added sodium. If you are on a sodium-restricted diet, stick with plain seltzer or sparkling mineral water.
Top Brands for the Healthiest Seltzer
Based on ingredient transparency and minimal processing, here are some top contenders for the healthiest seltzer options.
- Spindrift: Uses real fruit juice and fruit purées. While it contains a few calories and grams of sugar from the fruit, it’s a very clean-label option.
- Waterloo: Zero-calorie, zero-sugar, and uses fruit essences for flavoring. A great choice if you want strong flavor without any additives.
- LaCroix: A classic brand that also uses natural fruit essences and contains no sugar or artificial sweeteners. Flavors can be a bit more subtle than Waterloo.
- Aura Bora: Known for its unique botanical flavors, using extracts from herbs, fruits, and flowers for a distinctive taste profile.
- Good & Gather: Target's store brand offers an affordable, zero-calorie, and zero-sugar option flavored with fruit essences.
- Homemade Seltzer: Using a carbonation machine like a SodaStream is arguably the healthiest option, as it allows you to control the water source and add your own fresh fruit or herbs for flavor.
Comparison of Popular Seltzer Brands
| Feature | Plain Seltzer (Generic) | Spindrift (Real Fruit) | LaCroix (Natural Essence) | Waterloo (Natural Essence) |
|---|---|---|---|---|
| Key Ingredients | Carbonated water | Carbonated water, real fruit juice/purée | Carbonated water, natural flavors | Carbonated water, fruit essences |
| Added Sugar | No | No (contains natural fruit sugar) | No | No |
| Artificial Sweeteners | No | No | No | No |
| Calorie Count (12 oz) | 0 | 2-15 (varies by flavor) | 0 | 0 |
| Flavor Source | None | Real fruit | Fruit essence | Fruit essence |
| Ingredient Transparency | Highest | High | Good (proprietary) | Good (proprietary) |
Making Your Own Healthy Seltzer
For maximum control over ingredients and freshness, a home carbonation system like a SodaStream is a fantastic investment.
- Start with Filtered Water: Use filtered tap water to ensure a clean base, and if you live in an area with fluoridated water, you get the added dental benefit.
- Add Your Own Flavoring: After carbonating, you can add a small splash of 100% juice, fresh citrus wedges, cucumber slices, or muddled herbs like mint or basil for natural, refreshing flavor.
- Use a Straw: To protect tooth enamel from the carbonic acid, drink your seltzer with a straw.
Conclusion: What's the healthiest seltzer to drink?
Ultimately, the healthiest seltzer to drink is plain, unflavored, and free of any additives. However, if you prefer flavor, great alternatives exist. For the cleanest ingredient list, choose brands like Spindrift that use real fruit or opt for brands like Waterloo and LaCroix that use fruit essences, as long as they contain no sugar or artificial sweeteners. Homemade seltzer offers the most control and is an excellent way to ensure your beverage is pure. Always read ingredient labels, be mindful of acidity for dental health, and choose the option that best fits your dietary goals and ingredient preferences. For more information on the health effects of carbonated water, you can consult reputable sources like Healthline.
