Seltzer, also known as fizzy water, carbonated water or soda water, is simply water with dissolved carbon dioxide. It was invented in 1772 by an Englishman named Joseph Priestley. As a calorie-free and carbohydrate-free drink, seltzer makes a healthy beverage choice for people with diabetes to keep hydrated.
Diabetic Fluid Needs
At any given time, your body contains 55 to 75 percent water, according to Clemson University Cooperative Extension. Every cell and organ in your body relies on water to function properly. As a diabetic, you need to make sure you drink enough fluids to maintain your fluid balance and prevent dehydration. Your doctor can determine how much fluid you should consume each day. In general, you need about 35 mL of water per kilogram of body weight. For example, if you weight 150 lbs. you need 2,400 mL of fluid; about 80 oz or 10 cups.
Fluids and Carbs
Diabetics need to be especially careful about the fluids they choose to stay hydrated. Some beverages contain a concentrated amount of carbohydrates, such as soda and juice, which can elevate blood sugar. To help control blood sugars and stay hydrated, most of your beverage choices should be carbohydrate-free. Water, as a calorie and carbohydrate-free drink, makes a very good choice. Because seltzer is just water with carbon dioxide gas, it, too, is calorie and carbohydrate-free, making it a good beverage choice for people with diabetes. In fact, seltzer is a free food on the diabetes exchange list. You do, however, want to be careful about flavored seltzer waters. Some have added sugar and are no different from soda.
Seltzer and Health Concerns
You may have heard that seltzer water leaches calcium from your bones, increasing your risk of osteoporosis or the wearing-off of enamel from your teeth. But these claims are not true, according to dietitian Monica Reinagel. While soda intake has been linked to poor bone health, it is not due to the carbonation but to an overall lack of calcium. Carbonation does increase the acidity of your water, but not enough to cause damage to your teeth.
Low-Carb Flavor Enhancers
Drinking seltzer may seem a little boring to you. You can add flavor to your water to improve its taste and flare, and increase your intake. A spritz of lemon or lime can add flavor to your seltzer without adding calories or carbohydrates. You can also try a cucumber or an orange rind for calorie-free flavor. If you can spare the carbohydrates, you can also add a little juice to your seltzer for sweetness and flavor. Just be sure to track the amount of juice and count it toward your carbohydrate intake.
References
- Bottled Water of the World; Sparkling Water; September 2008
- Nutrition Diva; Is Carbonated Water Bad for You?; Monica Reinagel; September 2010
- California State University Northridge: Diabetes Tutorial: Fluid Needs
- MayoClinic.com; Exchange List; Free Foods; May 2010
- Clemson University Fluid Needs: Fluid Needs
- American Diabetes Association: Carbohydrates
