Does Sparkling Water Break a Fast? The Bubbly Question

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.

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 g	Protein: 0 g
Fat: 0 g	Potassium: 2mg
Carbohydrates: 0 g	Calcium: 5mg
Fiber: 0 g	Magnesium: 1mg
Sugar: 0 g	Sodium: 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.

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

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.

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