Swapping one can of soda daily for unsweetened sparkling water (carbonated water) is a simple step that can significantly impact blood sugar control. Regular sodas are loaded with high amounts of sugar; a single 330ml can contains approximately 40 grams of added sugar, leading to sharp spikes in blood glucose levels, according to the medical website Verywell Health.
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How Does This Swap Affect Blood Sugar?
Unsweetened sparkling water contains zero sugar and does not raise blood sugar levels. By substituting soda with sparkling water, sugar and calorie intake decreases, which positively impacts insulin sensitivity and glucose stability.
Extensive studies have shown that replacing one sugary drink per day with water, coffee, or tea is associated with a 2% to 10% lower risk of type 2 diabetes, along with improved long-term blood sugar control. Other research indicates that switching from "diet" soda to water can also aid in weight loss and improve insulin resistance.
Does Sparkling Water Directly Lower Blood Sugar?
The primary benefit of sparkling water lies in what it replaces rather than a potent direct effect. While some studies suggest that carbon dioxide might cause a slight, temporary decrease in blood sugar, this effect is limited and does not replace the need for a balanced diet and physical activity.
Beware of Flavored Varieties
Not all sparkling waters are created equal. Some flavored varieties contain hidden sugars or concentrated juices. It is highly recommended to read the nutrition label and choose products that are entirely free of sugar and artificial sweeteners.
When Do Results Appear?
Signs of improvement may begin within a few weeks, such as reduced post-meal spikes and improved fasting blood sugar levels. While quitting soda alone may not prevent diabetes, it is a crucial step within a comprehensive healthy lifestyle.
