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15 June, 2023
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19 June, 2023In the last decade, the discrediting of soft drinks and sugary drinks by its negative health effects, beyond promoting obesity, has generated a change in consumer demand. Now we are looking for waters with new flavors and products with nutritional quality and greater health benefits, without sacrificing their palatability.
And among the different options is sparkling water. But is it worth switching to bubbles? This alternative has, of course, its advantages: it maintains effervescence, is more refreshing – which helps quench thirst – and does not provide sugar or calories.
In some European countries it is drunk regularly. And although in other places, such as Spain, its consumption has experienced growth in recent years, it remains residual: it represents 3,0% of the bottled water market, which translates into 1,91 liters per person per year.
Rich in minerals
Bubbly 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 chlorinated.
Among the distinctive features, it is worth noting that its concentration of minerals seems to be higher than normal, it has 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 depending on the commercial brand or the geographical area where it is obtained.
But Does all this influence its ability to hydrate? Although it hasn't been researched enough, it appears to do just as well as still bottled or tap water. Or even better, thanks precisely to its abundance of minerals.
In 2009, the World Health Organization highlighted the importance of the composition of the water we drink and underlined the need to promote the consumption of highly mineralized products, since it helps to meet the nutritional needs of these ingredients. Sparkling water would more than meet the WHO recommendation.
Its true health effects
Although knowledge of the beneficial properties of certain waters dates back to Hippocrates (460 BC-370 BC), it was not until the XNUMXth century when the first epidemiological data appeared that related their 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 bubbly options would present advantages, with some nuances:
1. Digestive or gastrointestinal function. Several studies suggest that carbonated water improves swallowing in healthy subjects – even in patients with dysphagia – and relieves dyspepsia (upset stomach). In addition, it would help reduce constipation and produce a feeling of satiety, virtues that could favor the reduction of body weight.
But there is also evidence to the contrary. Studies vitro and in healthy young people they have observed that drinking water with bubbles increases ghrelin levels (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 daily consumption of sparkling water can prevent the formation of kidney stones. The bicarbonate content and the increase in alkaline load and urinary pH would prevent calcium oxalate aggregations. In the long term, waters rich in calcium, magnesium and bicarbonate would have advantages in this regard. It is therefore advisable to read the bottle labels carefully.
On the negative side, other work indicates that the intake of carbonated drinks (including the protagonist of this article) increases the risk of stress incontinence or overactive bladder in women over 40 years of age.
3. Reduction in cardiovascular risk. Science supports the importance of proper hydration to maintain metabolic health, reduce cardiovascular risk and metabolic syndrome, and prevent hypertension. Specifically, different studies indicate that waters rich in minerals – including those that incorporate carbonic acid – are beneficial for regulating blood pressure. This is due to the alkaline effect and the contribution of magnesium or calcium, which improve the mechanisms of vasoconstriction and heart rate.
At the same time, some research has observed that drinking a liter of sparkling water a day appears to reduce cardiometabolic risk markers (cholesterol and glucose). However, no changes were recorded in triglyceride levels, weight, and body mass index.
4. Bone and dental health. According to evidence, drinking a liter of this type of drink daily does not affect bone remodeling in postmenopausal women. On the other hand, sparkling water seems to be able to deteriorate the support of teeth at an early age, because it is not fluoridated. However, it must be taken into account that the dental erosion potential of sparkling or still water is one hundred times lower than that of soft drinks.
Given all of the above, more research is needed to fully understand the health effects of sparkling water, depending on mineral composition and geographic provenance or brand. Even so, we can consider it as a healthier alternative to low-mineralized water. And, of course, sugary drinks or soft drinks.
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Source: The Conversation.
Authorship: Sofía Pérez Calahorra, Doctor in Health Sciences. Nursing Degree Professor. Postdoctoral researcher IIS Aragón and University of Zaragoza.
Partners: Carmen Rodrigo Carbó, Predoctoral researcher in the primary dyslipidemia group, University of Zaragoza; Irene Gracia Rubio, Postdoctoral Researcher in the Primary Dyslipidemia group, University of Zaragoza; Itziar Lamiquiz Moneo, Assistant Professor of Neuroanatomy and researcher at the lipid unit of the Miguel Servet, University of Zaragoza and Rocío Mateo Gallego, Professor in the Degree of Nutrition and Dietetics (Department of Nursing and Physiatry), University of Zaragoza .