Plain vs. Flavored: Understanding Seltzer Water Varieties
The key to understanding the presence of aspartame in seltzer waters involves distinguishing between plain and flavored versions. Plain seltzer water is carbonated water without added sweeteners, artificial or natural. Flavored seltzers, however, often include added ingredients, such as natural and artificial sweeteners, to enhance the taste. The flavored category is where aspartame is most likely to be found, along with other sweeteners like sucralose and stevia.
Deciphering Beverage Labels for Sweeteners
To identify if a seltzer contains aspartame, the ingredient list must be carefully examined. Aspartame must be explicitly stated, either by its name or E-number (E-951 in Europe). Products with aspartame must also include a warning about phenylalanine, a requirement for people with phenylketonuria (PKU), a rare genetic disorder. Other artificial sweeteners may be listed as sucralose (Splenda) or acesulfame potassium (Ace-K). Some products may use "natural flavors" to conceal the use of sweeteners, so careful label reading is essential.
Sweetener Profiles of Popular Seltzer Brands
Different sparkling water brands use different sweeteners. Many brands explicitly state they do not use aspartame. The following is an overview of some popular brands and their sweetener profiles.
- Bubly: This brand is known for being zero-calorie, zero-sugar, and aspartame-free. It uses natural flavors.
- LaCroix: Like Bubly, LaCroix is free of artificial sweeteners, with flavor derived from natural fruit essence.
- Polar Seltzer: Polar Seltzer confirms that its seltzer does not contain artificial sweeteners.
- Waterloo: Waterloo markets itself as having no calories, sugar, artificial sweeteners, or sodium across its flavors.
- Perrier: Perrier contains no aspartame or other artificial sweeteners.
- Sparkling Ice: Sparkling Ice uses sucralose instead of aspartame.
Comparing Sweeteners in Seltzer Waters
Understanding the various types of sweeteners helps in avoiding aspartame. The following table highlights the key characteristics of each.
| Sweetener Type | Examples | Caloric Content | Relative Sweetness (vs. sugar) | Common Uses in Beverages | Aspartame Status |
|---|---|---|---|---|---|
| Artificial | Aspartame (Equal), Sucralose (Splenda), Acesulfame Potassium (Ace-K) | Zero (for sweetness) | 180x - 600x sweeter | Diet sodas, some flavored seltzers | Contains Aspartame |
| Natural (Plant-Based) | Stevia, Monk Fruit | Zero | 200x - 20,000x sweeter | Some flavored sparkling waters | Aspartame-Free |
| Sugar Alcohols | Erythritol, Xylitol | Low | Varies | Sugar-free gums, mints, some flavored drinks | Aspartame-Free |
| None | Flavored Essences | Zero | None | Many modern seltzer brands (e.g., Bubly, LaCroix) | Aspartame-Free |
Health Implications of Aspartame
Aspartame is generally considered safe in moderation by major food safety authorities like the FDA. However, concerns have been raised, leading some people to prefer alternatives. Some studies suggest a possible connection between artificial sweeteners and health issues, such as weight gain and altered gut bacteria. People with phenylketonuria (PKU) must avoid aspartame due to its phenylalanine content. The choice to consume aspartame is personal, influenced by individual health goals and preferences. Many brands now offer unsweetened options to meet consumer demand.
Conclusion
The presence of aspartame in seltzer water is not universal and is almost exclusive to flavored and diet versions. Unflavored seltzers and many popular brands, such as Bubly and LaCroix, are aspartame-free. To make an informed choice, always check the ingredient label for terms like “aspartame,” “sucralose,” or any phenylalanine warnings. This practice helps in making decisions that align with your health goals.
