by Over the past decade, the discrediting of soft drinks and sugary drinks for their negative health effects, beyond the fact that they promote obesity, has generated a change in consumer demand. Now we are looking for waters with new flavors and products of nutritional quality and more beneficial to health, without giving up the fact that they are appetizing.
And among the different options, there is sparkling water. But is it worth going to the bubbles? This alternative of course has its advantages: it maintains the effervescence, it is more refreshing – which helps to quench thirst – and it does not add sugar or calories.
In some European countries it is drunk regularly. And although in other places, such as Spain, its consumption has grown in recent years, it is still residual: it represents 3.0% of the bottled water market, which translates into 1 .91 liters per person per year.
rich in minerals
Sparkling modalities are nothing more than water with dissolved carbonic acid, responsible for the slight bitter taste and effervescence. And as with natural water, there are different types: carbonated, calcium, sulfated, magnesium, sodium or chloride.
Among the peculiarities, we note that its mineral concentration seems higher than normal, that it has a higher osmolarity (total concentration of substances dissolved in a liquid) and a basic pH (higher than that of pure water, which is neutral). This mineral content varies according to the commercial brand or the geographical area where it is obtained.
But does all this influence his ability to hydrate? Although it hasn’t been studied enough, it seems to work just as well as plain bottled or tap water. Or better yet, thanks precisely to its richness in minerals.
In 2009, the World Health Organization highlighted the importance of the composition of the water we drink and highlighted the need to promote the consumption of highly mineralized products, as this helps meet the nutritional needs of these ingredients. Sparkling water would more than meet the WHO recommendation.
Its real effects on health
Although knowledge of the beneficial properties of certain waters dates back to Hippocrates (460 BC-370 BC), it was not until the 20th century that the first epidemiological data appear linking its consumption to (good) health.
These positive effects seem to be related to the amount of minerals they incorporate, and although more studies are needed, it seems that the sparkling options would have benefits, with some nuances:
1. Digestive or gastrointestinal function. Several works suggest that sparkling water improves swallowing in healthy subjects – even in patients suffering from dysphagia – and relieves dyspepsia (stomach ache). In addition, it would help reduce constipation and produce a feeling of satiety, virtues that could help reduce body weight.
But there is also evidence to the contrary. Studies in vitro and in healthy young people, they observed that drinking sparkling water increases levels of ghrelin (the hormone responsible for increasing appetite) and, therefore, food intake. It could also promote abdominal distension and gastric discomfort, possibly due to the action of carbonic acid. In short: more research is needed.
2. Urinary function and prevention of kidney stones. An Australian study indicates that drinking sparkling water daily can prevent the formation of kidney stones. The bicarbonate content and the increase in alkaline load and urinary pH would prevent calcium oxalate aggregations. Ultimately, waters rich in calcium, magnesium and bicarbonate would have advantages in this regard. Therefore, read bottle labels carefully.
On the negative side, other works indicate that the consumption of soft drinks (including the protagonist of this article) increases the risk of stress incontinence or overactive bladder in women over 40 years of age.
3. Reduced cardiovascular risk. Science supports the importance of proper hydration for maintaining metabolic health, reducing cardiovascular risk and metabolic syndrome, and preventing hypertension. Specifically, different studies indicate that mineral-rich waters — including those that incorporate carbonic acid — are beneficial for regulating blood pressure. This is due to the alkaline effect and the intake of magnesium or calcium, which improve the mechanisms of vasoconstriction and heart rate.
At the same time, some research has shown that drinking a liter of sparkling water a day appears to reduce cardiometabolic risk markers (cholesterol and glucose). However, there is no change in triglyceride levels, weight and body mass index.
4. Bone and dental health. According to the evidence, the daily ingestion of one liter of this type of drink does not affect bone remodeling in postmenopausal women. On the other hand, sparkling water seems to be able to deteriorate the support of the teeth from an early age, since it is not fluoridated. However, keep in mind that the tooth erosion potential of sparkling or still water is a hundred times lower than that of soft drinks.
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Given all of the above, more research is needed to fully understand the health effects of sparkling water, based on mineral composition and geographical origin or brand. Nevertheless, we can consider it as a healthier alternative to low mineralization water. And, of course, sweet or soft drinks.
This article originally appeared on The Conversation. Read the original.
