Seltzer vs. Sparkling Water: Understanding the Key Differences
To determine the healthiest choice, it's crucial to understand the different types of carbonated beverages on the market. While often used interchangeably, terms like seltzer, sparkling water, and club soda refer to distinct products.
- Seltzer Water: Seltzer is plain water that has been artificially infused with carbon dioxide (CO2). It is typically free of added minerals, sodium, calories, and sugar, making unflavored seltzer a pure and simple choice. Flavored versions can be healthy, but it is important to check the label for added sugars or artificial sweeteners.
- Sparkling Mineral Water: Sourced from a mineral spring or well, this water is naturally carbonated and contains minerals like calcium, magnesium, and sodium. The mineral content provides a distinct taste and can offer slight nutritional benefits. Some brands, like San Pellegrino, may add more CO2 later in the process.
- Club Soda: This beverage is artificially carbonated water with added minerals like sodium bicarbonate and potassium sulfate, which give it a slightly salty taste. The added sodium makes it less ideal for those monitoring their salt intake.
- Tonic Water: This is the least healthy option, as it contains quinine for a bitter flavor and high-fructose corn syrup or sugar. It's essentially a type of soda and should be avoided when seeking a healthy seltzer alternative.
The Healthiest Choice: What to Look For
To find the healthiest seltzer, scrutinize the ingredient list. The best choices are those with the shortest ingredient list possible. Focus on these factors:
- Zero Added Sugars and Sweeteners: Avoid brands that use high-fructose corn syrup or artificial sweeteners like aspartame or sucralose. Naturally flavored options made with fruit extracts or essences are best.
- Zero Calories: A healthy seltzer should have zero calories. If it doesn't, check for hidden sugars.
- Low to Zero Sodium: For those monitoring sodium intake, plain seltzer or sparkling mineral water is preferable over club soda, which has added sodium.
- Natural Flavoring: Opt for brands that use real fruit juice or natural extracts for flavor, rather than artificial ingredients. Spindrift is a popular example of a brand that uses real squeezed fruit.
Popular Seltzer Brands: A Nutritional Comparison
To help you decide, here is a comparison of some popular seltzer and sparkling water brands based on their nutritional profile.
| Brand | Type | Ingredients | Added Sugar | Sodium | Notes |
|---|---|---|---|---|---|
| LaCroix | Flavored Seltzer | Carbonated water, natural flavor essences | No | No | A widely available, zero-calorie, zero-sugar favorite. |
| Spindrift | Flavored Sparkling Water | Carbonated water, real squeezed fruit | No | No | Uses real fruit juice for flavor, resulting in some calories and sugar. |
| Waterloo | Flavored Sparkling Water | Purified carbonated water, natural flavor essences | No | No | Known for its robust, fruit-forward flavor without added sugars. |
| Bubly | Flavored Seltzer | Carbonated water, natural flavor | No | No | A simple, zero-calorie, and zero-sugar option. |
| San Pellegrino | Mineral Water | Natural mineral water, carbon dioxide | No | Yes (Trace) | Naturally sourced minerals, including some sodium, with a subtle taste. |
| Canada Dry | Seltzer Water | Carbonated water | No | No | A dependable, versatile, and basic seltzer option. |
| Club Soda | Club Soda | Carbonated water, sodium bicarbonate, potassium sulfate | No | Yes | Contains added minerals and sodium. |
The Risks and Benefits of Seltzer
While generally a healthy beverage, there are a few considerations to keep in mind, especially with excessive consumption.
Benefits
- Excellent Hydration: Unsweetened seltzer is just as hydrating as regular water, with some finding the bubbles more enjoyable.
- Soda Replacement: It offers the fizzy satisfaction of soda without the calories, sugar, or artificial ingredients, making it an easy swap for healthier hydration.
- Digestive Aid: For some individuals, the carbonation can help improve digestion and relieve constipation.
- Supports Weight Management: The carbonation can increase feelings of fullness, which may help reduce overall calorie intake.
Potential Downsides
- Dental Erosion: While much less acidic than soda, frequent and excessive consumption of carbonated water, particularly flavored varieties with citric acid, can slightly erode tooth enamel over time. Drinking with meals or using a straw can help mitigate this risk.
- Bloating and Gas: Some people are sensitive to carbonated beverages and may experience bloating, burping, or gas from the bubbles. Individuals with conditions like IBS may need to limit their intake.
- Additives and 'Forever Chemicals': Some brands may contain artificial flavors or sweeteners. Additionally, some brands have faced scrutiny for containing PFAS, though some have since reformulated their products.
Hard Seltzers vs. Regular Seltzers
It is important to distinguish between regular seltzer and hard seltzer. Hard seltzers are alcoholic beverages and, despite often being low in calories and sugar, should not be considered a healthy beverage for hydration. Alcohol consumption comes with its own set of health considerations and should be consumed in moderation, separate from daily hydration goals.
How to Create Your Own Healthy Seltzer
For ultimate control over ingredients, making your own seltzer is a fantastic option. A SodaStream or similar home carbonation machine allows you to carbonate filtered tap water. You can then add your own natural flavorings, such as:
- Squeezed lemon or lime juice
- Muddled fresh berries
- Cucumber and mint slices
- A splash of 100% fruit juice
- Herbal or fruit extracts
This approach eliminates concerns about hidden additives and ensures your seltzer is as healthy as possible. It is also often more cost-effective and reduces packaging waste over time.
Conclusion: Making the Healthiest Choice
When asking, 'which is the healthiest seltzer to drink?', the simple answer is plain, unflavored seltzer water. For those who prefer a little flavor, the best options are unsweetened, zero-calorie brands that use natural flavor essences. Brands like LaCroix, Bubly, and Waterloo fit this bill, while Spindrift offers a minimal amount of real fruit juice for a different profile. The key is to always read the label and avoid added sugars, artificial sweeteners, and excessive sodium. For maximum health benefits and control, DIY seltzer is the top contender. By making a conscious choice, you can enjoy a refreshing, fizzy drink that supports your hydration and overall health goals.
The U.S. Environmental Protection Agency provides up-to-date information on PFAS in drinking water.
Key Takeaways
- Choose Plain Seltzer: Unflavored seltzer water with no additives is the healthiest, most straightforward option for hydration.
- Read the Label: Always check for added sugars, artificial sweeteners, and unnecessary additives, especially in flavored varieties.
- Avoid Club Soda and Tonic Water: Club soda contains added sodium, while tonic water is loaded with sugar and calories, making them less healthy.
- Distinguish Hard vs. Regular Seltzer: Hard seltzers are alcoholic and not suitable for regular hydration, while regular seltzers are.
- Use Real Fruit for Flavor: For natural taste without additives, consider making your own seltzer and flavoring it with fresh fruit, juices, or herbs.
- Consider Dental Health: Excessive consumption of acidic carbonated water can impact tooth enamel; drinking in moderation or with a straw can help.
FAQs
Is seltzer water healthier than soda?
Yes, absolutely. Seltzer water is significantly healthier than soda because it contains no sugar, high-fructose corn syrup, or calories, while still providing a similar satisfying fizz.
Does seltzer water count towards daily water intake?
Yes, unsweetened seltzer water is just as hydrating as regular water and counts towards your daily fluid intake.
Is it bad to drink seltzer water every day?
It is generally safe to drink seltzer water daily. However, those with sensitive stomachs or dental concerns should monitor their intake due to the potential for bloating or enamel erosion over time.
What are the main ingredients in healthy seltzer?
The main ingredients in the healthiest seltzer are simply purified water and carbon dioxide. Some may also contain natural fruit essences for flavor without adding sugar or calories.
What is the difference between seltzer and sparkling mineral water?
The primary difference is mineral content and sourcing. Seltzer is plain water artificially carbonated, while sparkling mineral water comes from a natural spring and contains naturally occurring minerals.
Can seltzer water help with digestion?
For some individuals, the carbonation in seltzer can help relieve indigestion or constipation. It may stimulate nerves related to swallowing and promote better bowel movements.
Is flavored seltzer water as healthy as plain seltzer water?
Flavored seltzer can be just as healthy as plain seltzer, as long as it contains no added sugars, artificial sweeteners, or other undesirable additives. Always check the nutrition label carefully.
