Sparkling Water Can Help You Lose Weight
According to a Study in BMJ Journals, Carbonated Water Is More Than Just a Soda Substitute
For many people trying to lose weight, soda is usually one of the first things to go. And it makes sense—regular sodas are packed with sugar and empty calories. But if you love the fizzy kick of soda, plain water can feel a little…well, plain.
That’s why many soda drinkers turn to sparkling water as a healthier yet more exciting alternative.
But what if I told you that sparkling water might do more than just replace soda? A new study suggests it could actually help with weight loss by boosting metabolism and lowering blood sugar levels.
Boosting Metabolism and Blood Sugar Uptake
The average American gets 16% of their added sugar from soft drinks. A single 12-ounce can of soda contains about 10 teaspoons (42 grams) of added sugar. That’s nearly double the recommended daily limit for women and over the daily limit for men.
Swap that out for carbonated water, and you’re already cutting down on unnecessary calories. One woman even shared how she lost 30 pounds in just three months after quitting soda.
But aside from cutting out these sugar-laden drinks, some believe it helps with weight loss by making you feel fuller for longer. Drinking soda water may also have an impact on blood sugar levels, but the mechanism behind this hasn’t been clear—until now.
A study published in BMJ Nutrition, Prevention & Health in January 2025 explored the effects of carbonated water on metabolism. Researchers compared its impact on blood sugar levels with those of dialysis patients.
Researchers studied 20 healthy individuals and 10 dialysis patients to understand how carbonated water affects metabolism. The 20 healthy participants drank carbonated water, while the 10 dialysis patients were observed as their blood was exposed to CO2 during hemodialysis.
They then measured the both group’s blood glucose levels before and after drinking carbonated water and the dialysis procedure to see if they influenced sugar uptake.
The results? Drinking carbonated water led to lower blood glucose levels for the healthy group. Similarly, dialysis patients showed lower blood sugar levels.
Effect of Carbonated Water on the Body
So, what exactly happens when you drink carbonated water?
When carbon dioxide from the bubbles enters your bloodstream, it gets absorbed by red blood cells (RBCs) and quickly converted into bicarbonate.
This process makes the inside of RBCs more alkaline—a shift that speeds up glycolysis, the process your body uses to break down glucose for energy.
This mirrors what happens during hemodialysis, where carbon dioxide enters the blood from the dialysate, a fluid used in hemodialysis treatments.
This suggests that carbonated water might help improve blood sugar regulation by enhancing how your body processes glucose, potentially leading to better metabolism and energy use.
Lower blood sugar levels also mean less insulin release, which could help prevent excess sugar from being stored as fat.
However, researchers note that while these effects are real, they’re relatively small—so don’t expect carbonated water to be a miracle weight-loss solution.
There’s also some evidence that carbonated water affects food movement in the gut, meaning it might help slow digestion and make you feel full longer. However, research on this is mixed.
Not a Shortcut to Weight Loss
Now, before you start stocking up on cases of your favorite drink or buying yourself a soda maker, here’s the catch: the effects are small.
During a four-hour hemodialysis session, only 9.5 grams of glucose were used—a very small amount in the grand scheme of things. The study’s author, Dr. Akira Takahashi, a physician at Tesseikai Neurosurgical Hospital in Japan, said, “The impact of CO2 in carbonated water is not a standalone solution for weight loss. A balanced diet and regular physical activity remain crucial components of sustainable weight management.”
Another study found that carbonated water—even without sugar or artificial sweeteners—can increase ghrelin, the hunger hormone, in both mice and healthy male participants. This subsequently led to weight gain over a year.
This means sparkling water might help with metabolism, but it could also make you feel hungrier, which isn’t ideal if you’re trying to eat less.
How to Make Sparkling Water Work for You
So, should you ditch your bubbly water? Not at all! But there are ways to make the most of it:
Alternate with plain water: Sparkling water is great, but don’t forget good old-fashioned H₂O.
Stick to unsweetened versions: Flavored or sweetened carbonated waters often sneak in extra sugar or artificial additives.
Drink it when you need a soda fix: If carbonation helps curb your cravings for soda, use it to break the habit.
Pair it with healthy habits: Sparkling water is no substitute for a balanced diet and regular exercise, but it can be part of a smarter approach to weight loss.
Stay mindful of your hunger levels: Since carbonation can increase ghrelin, pay attention to whether you’re actually hungry or just craving something out of habit.
It’s important to note that if you have a sensitive stomach, too much carbonation may lead to bloating or discomfort.
Bubbles Won’t Do the Work for You
Drinking sparkling water is a small but helpful step toward healthier habits—especially if it helps you cut back on sugary drinks. But it’s not a weight-loss miracle.
At the end of the day, the basics still matter: eating well, staying active, and managing your calorie intake.
So, enjoy your bubbles. But remember, your real progress comes from the choices you make every day.
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