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Does Sparkling Water Break a Fast?
Intermittent Fasting

Does Sparkling Water Break a Fast?

HR_author_photo_Edibel
Written by Edibel Quintero, RD | Medically reviewed by Medically reviewed by Rosmy Barrios, MD check
Published on 2022 September 19
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5 min

Carbonated drinks come in a wide range. Some can be sugary beverages, while others use artificial sweeteners and flavorings with no calories. This article discusses various carbonated drinks and if they can break a fast.

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Sparkling water, also known as carbonated or effervescent water, seltzer water, club soda, fizzy water, or tonic water, is water that has carbon dioxide gas dissolved in it under pressure. The pressure is released when the bottle is opened, causing the carbon dioxide (CO2) to bubble up and escape the liquid.

There are several restrictions and guidelines about what you “can and can’t” drink while on an intermittent fast, and sparkling water stands out as a major concern.

While it’s okay to drink water while fasting, the complete solution is more complicated than it first appears. This article discusses the different carbonated waters and how they affect your fast.

Does Sparkling Water Break a Fast?

Sparkling water won’t break your fast because it has 0 calories, no artificial flavors or colors, and no macronutrients. However, sparkling water will keep you hydrated and help you feel less hungry while on intermittent fasting.

Sparkling water is a potent appetite suppressant in addition to being water, which will hydrate you. Even though drinking regular water when fasting can help with appetite suppression, sparkling water has an added advantage because of its carbonation.

The fizziness from carbonation can reduce hunger pangs by fooling your taste buds and help you stay satiated for longer.

According to research comparing tap water to carbonated water while fasting, it was found that participants were more hungry when they drank regular tap water compared to carbonated water.

The benefits of sparkling water on hunger suppression peaked 20 minutes after drinking it and subsequently started to decline. This study demonstrates the health benefits of drinking sparkling water while fasting intermittently.

Does carbonated water spike insulin?

Carbonated water is safe to drink during intermittent fasting because it does not affect insulin or raise blood sugar levels. It’s an excellent way to stay hydrated and promote healthy blood sugar levels because it has no calories, carbohydrates, or sugar, just like ordinary water.

Compared to other carbonated beverages, carbonated water is a great alternative to fizzy, sugar-free options. It may also help meals stay in your stomach longer, increasing the feeling of fullness.

In a study of 19 healthy young women, consuming 8 ounces (250 ml) of soda water increased their feelings of fullness compared to drinking still water. Larger studies, however, are required to confirm these findings.

Consuming carbonated beverages instead of sugary drinks or diet soda is acceptable and beneficial for people with diabetes.

Sparkling Water Nutritional Value

According to the USDA, 100 g of unsweetened carbonated water contains the following nutritional information. 

Calories: 0 gProtein: 0 g
Fat: 0 gPotassium: 2mg
Carbohydrates: 0 gCalcium: 5mg
Fiber: 0 gMagnesium: 1mg
Sugar: 0 gSodium: 21 mg

Does Flavored Water Break a Fast?

Flavored water may contain sugar or other artificial sweeteners that can trigger an insulin reaction. In most cases, this will break your fast. Flavored sparkling water with sweeteners or more than one calorie can trigger an insulin response and interfere with your fast.

Although these calorie-free flavorings are claimed to be risk-free, according to studies, these sweeteners can lead to an increased risk of type 2 diabetes. These waters might not break your fast, but that doesn’t mean they are healthy.

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Other naturally flavored sparkling waters, such as those with a fruit or a vegetable slice, such as orange, or cucumber, may have more calories than is appropriate for intermittent fasting. It is possible to break your fast if there are enough carbohydrates which can shift you from a fasted state to being fed, breaking your fast.

How Is Soda Water Different From Diet Soda?

Diet soda and regular soda contain no calories and are both carbonated. The primary difference is that soda water doesn’t contain artificial sweeteners, such as aspartame or sucralose, present in diet soda.

The sweeteners in diet soda can increase hunger and trigger sugar cravings during your fasting window. Cravings can lead you to end a fast and eat the potentially “bad” foods you missed during your fast.

Due to possible increases in food and high-calorie treats, this may cause weight gain when intermittent fasting. Additionally, some research has linked the use of sweeteners to elevated blood sugar levels.

Instead of drinking diet soda when fasting, choose black coffee, herbal teas, or green tea, which keep you satiated and enhance the effectiveness of your fasting. They are also good antioxidants, which can increase your immunity and help improve your digestive system.

Can I Drink Sparkling Water With Lemon While Fasting?

Consuming any amount of calories will technically break a fast. However, sparkling water with lemon has few calories and no carbs and is unlikely to impact your fast. It won’t cause an increase in blood glucose, a rise in insulin levels, or prevent autophagy, and it’ll help speed up your metabolism.

You’ll drink more water if you add lemon because of its flavor. A healthy fast emphasizes drinking plenty of water, and the flavoring may encourage you to get enough.

Lemon is packed with vitamin C, magnesium, calcium, and potassium, essential minerals when fasting. While you won’t get many vitamins during extended fasting, vitamin C and these minerals are still a good addition even though your stores won’t run out in a week. Lemon water also helps with feeling satiated, which can help curb hunger during fasting.

FAQs

Does La Croix spike insulin?

LaCroix won’t raise insulin or glucose levels because it doesn’t have the sweeteners or preservatives that other soft drinks have. Despite the health benefits that its fans vouch for, La Croix is no healthier than plain water. However, it’s a better choice than soda.

Does sparkling ice break a fast?

Sparkling ice contains no calories or macronutrients, but it contains juice concentrates and sucralose, an artificial sweetener. Sweeteners can technically break a fast. If you were fasting solely for weight loss, it’s acceptable to consume, but if you want to reap the full benefits of intermittent fasting, it is advisable to stay away from ice-flavored liquids.

Does Alka Seltzer break a fast?

Alka-seltzer contains zero calories and carbs, which means it cannot raise your insulin levels. However, it may contain natural flavors, which may stimulate cravings and lead to a desire for food.

A Word From MD

The simplest way to stay hydrated while fasting or not is to consume water. These beverages, whether carbonated or still, can help you lose weight by filling you up and reducing your cravings and sensations of hunger.

Green juices from non-starchy veggies like cucumber, celery, lettuce, and tomato, as well as leafy greens, are another option for drinks you can enjoy on your intermittent fast to get the important nutrients without breaking your fast.

The natural minerals in apple cider vinegar can also help regulate blood glucose and reduce hunger. This all-natural cure only calls for one or two tablespoons, making it a fantastic quick fix when intermittent fasting.

If you currently drink coffee regularly, you can easily maintain your intermittent fast by drinking it black, which has almost no calories. Black coffee contains caffeine, which might enhance metabolic rate and possibly aid in weight loss.

Conclusion

Sparkling water cannot break a fast because it has 0 calories and has no macronutrients or flavors. However, it’s essential to keep you hydrated, an important element of intermittent fasting.

Whether flavored sparkling water can harm or help your intermittent fast depends on the type of drink. You’re more likely to break a fast if you consume sugar-sweetened beverages with added sugar and calories. This can also increase your chance of developing numerous chronic diseases. No zero-calorie beverage can break a fast.

Still, we advise against diet sodas or flavored sparkling water containing sweeteners. Although they won’t necessarily end your fast, the dangers they pose of developing long-term illnesses like diabetes, which may increase the chances of high blood pressure and insulin resistance, outweigh the advantages of the intermittent fast.

Even though intermittent fasting is more of an eating style than a particular diet, it is vitally important to pay attention to your beverages, especially during your fasting period. You cannot achieve your weight loss goals if you do not provide your body with the proper nutrition or if you eat or drink the wrong foods or beverages.

HR_author_photo_Edibel
Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Medically reviewed byRosmy Barrios, MD
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