He soda it’s fashionable More and more people are drinking this drink alone or combined with plain water with meals or as a refreshing drink in place of other less healthy forms of hydration. like regular waterits gas version is also good for health, especially at the gastrointestinal leveland even, can help you lose weight. However, there are people who should not abuse their consumption. Because? Experts interviewed by CuídatePlus analyze properties of this drink and explain when is the best time to takewho shouldn’t do it and which is better in each case.
The first thing to know about sparkling water is that it “water with carbon dioxideresponsible for the bubbles”, explains Christina Hilldietitian and nutritionist, member Professional Association of Dietitians and Nutritionists of Castile and León. “Carbonated water is divided into two groups: waters with a natural content of carbonic acid, spring waters, and carbonated mineral waters, which are obtained by the subsequent addition of carbonic acid,” he clarifies. Ana Sanchez Morillas nutritionist nutritionist and creator of this platform Paso de Dietas.
More types of sparkling water
Although it may seem strange, the truth is that there are many types of sparkling water. Hence It is important to read the label well each of them to know how to choose the one that best suits us based on its “composition,” says Sanchez Morillas. And that’s what”natural carbonated mineral water is no longer the samewhich contains carbonic acid from a spring, that water to which carbonic acid was subsequently added“, he warns.
The term “carbonation” “refers to the amount of carbon dioxide dissolved in carbonated water”. So we can findsparkling water or sparkling water (for carbonated waters with lower carbon dioxide) and light, classic and coarse carbonated waters“.
Based on this, the following types can be found on the market:
- “Natural carbonated natural mineral water” or “natural carbonated mineral water“. After packaging, it contains the same amount of carbon dioxide as the original. It is added to compensate for gas that may have been lost during the bottling process, but it must come from the same source.
- “Natural mineral water enriched with gas from the same source“. After packaging, the carbon dioxide content is higher than the original. The added gas will come from the same source as the water in question.
- “Natural mineral water with the addition of carbonated water“. Carbon dioxide is added that does not come from the same source as the water in question.
- “Fully degassed natural mineral water“. Free carbon dioxide is eliminated exclusively by physical methods.
Another type of carbonated water will be one that is characterized by a predominant mineral content. Accordingly, they can be:
- Bicarbonate: when they contain more than 600 mg/l of bicarbonate.
- calcium: when they contain between 150 mg/l calcium and 375 mg/l calcium.
- sulfated: when they exceed 200 mg/l sulfates. They have a certain laxative effect.
- sodium: when the sodium content ranges from 551 to 1172 mg/l. They are contraindicated in hypertensive patients.
- magnesium: when they contain more than 50 mg of magnesium per liter of water. With strong or medium mineralization, therefore they are not recommended as a permanent drink for consumption.
- Chlorinated: when they contain more than 200 mg / l of chlorides.
Another possible difference, as Colina points out, could be in taste.”natural have a milder taste”, and at a price “natural is more expensive”.
Benefits of sparkling water
Among the advantages of drinking carbonated water, its function stands out first of all. saturating. Such waterpromotes consumption control, creating some pressure on the walls of the stomach, which creates a certain feeling of satiety, calming and controlling appetite, ”Colina clarifies. That is carbonated water. can be a good ally in weight loss if taken before or during meals.
In addition, Sanchez Morillas adds: “promotes good gut health, facilitating digestion, similar to how fruit salts or bicarbonate do. This is because “by providing carbon dioxide and combining with stomach acid, stimulates the secretion of gastric juice, helping the process of digestion (it will be faster and more efficient) and avoid heavy digestion,” says Colina.
Thus, in the case of a heavy meal—mostly a meal high in protein and fat—”drinking this type of water will promote its decomposition, facilitating its passage through the intestines and avoid stomach heaviness, burning, pain and reflux“.
According to this, people who could benefit the most from taking it would:
- Those who suffer dyspepsia or difficult digestionas it aids in digestion.
- those who have tendency to be overweight or obese, because of its satiating effect and because it helps control anxiety and appetite during weight control treatments. Also carbonated water is a good alternative to soft drinks or tonics.
- And people withready-made diseases. There are studies confirming that drinking soda regularly can help reduce the risk of metabolic diseases such as diabetes, obesity, osteoporosis or hypertension.
Does it have more nutrients than regular water?
Nutritious”there is no difference between the two types of water“, – says Sánchez Morilas. The properties of carbonated water are similar to those of regular water, although “true, carbonated water contains a little more minerals.” (magnesium, calcium, iron and sodium) and more bicarbonate than its regular version,” says Colina.
One reason people don’t try this type of water is gas. Although according to experts drinking sparkling water does not produce more gases on its own “Yes, it can cause a feeling of bloating, worsening symptoms in people suffering from gas-related intestinal problems,” Colina says. In this case, “it would make more sense to drink plain water to avoid more gas in the digestive system“.
In terms of hydration, according to Sanchez Morillas, both types of water “moisturize in the same way.“.
Before, during or after a meal?
When we drink ordinary water, we do not think about when it is better to drink it. However, with carbonated water, everything changes. And the fact is that the benefits can be greater depending on the moment when it is consumed. As Sanchez Morillas points out,It is enough to drink one or two medium glasses before and during lunch and dinner to notice its benefits.“. However, if taken before meals, they may be higher due to its satiating effect, which is “perfect for reducing pre-meal hunger, especially when you want to control your calorie intake.” Except, drink before meals “activates the gastric juices, which prepares the stomach for good digestion.”
Another very interesting option for including carbonated water in our diet would be do it between meals, instead of less healthy options. For example, “when we go out for a drink, we can ask for sparkling water as a healthy substitute for soft drinks with sweeteners or sugar,” the expert advises.
What goes best with?
As mentioned earlier, there are many types of sparkling water, and each of them has its own properties and even taste. Hill gives some tricks to choose the one that best suits our needs or like:
- Saint Pellegrino (France): Has a light fruity flavor with light bubbles.
- Cabreiroa Magma (water of volcanic origin): has a slightly salty taste that goes well with fish and shellfish.
- Wattwiller (very highly mineralized water): Called metallic, they usually accompany red meats or strong cheeses.
- You (low-mineralized glacier water): goes well with fruits and desserts.
People who shouldn’t take it
The satiating effect, help with digestive problems and a healthy replacement for soft drinks are the most prominent benefits of soda, but there are people who should not abuse them. According to Colina, there are certain situations in which the non-carbonated version would be more beneficial:
- People suffering from flatulence (especially if it is difficult for them to expel gases).
- People who suffer from heartburn or refluxas a consequence or not hiatal hernia, since gas can cause bloating, contributing to gastric reflux and aggravating the pathology.
- People who suffer from lung disease or respiratory failure. In these cases, according to the expert, it is “uncomfortable to inflate the stomach” by drinking sparkling water, as this can put pressure on the lungs and make already bad breathing even more difficult.
- People suffering from diseases of the lower digestive tractsuch as flatulence, irritable bowel syndrome, celiac disease, or Crohn’s disease. In these cases, carbonated water can increase digestive discomfort due to more bloating at the level of the colon.
- IN athletesits consumption can be irritating because it makes swallowing difficult and reflux may occur
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