Is consuming baking soda for weight loss effective?
Baking soda, or sodium bicarbonate, is a substance that some people believe can aid weight loss. However, it is important to understand the facts and potential risks associated with its consumption.
While baking soda may indirectly contribute to weight loss, the evidence supporting this claim is limited. Some studies suggest that baking soda, when combined with apple cider vinegar, can help balance body pH, improve digestion, reduce bloating, and potentially control appetite, leading to better sugar control and reduced food intake[1][3]. However, the exact mechanisms behind these effects are not fully understood.
Despite these potential benefits, consuming baking soda for weight loss carries several risks. High sodium intake from excessive baking soda consumption can worsen high blood pressure and kidney problems[5]. When combined with acidic substances like lemon juice or apple cider vinegar, baking soda can cause tooth enamel damage due to acidity[5]. Overuse might also cause digestive issues, stomach discomfort, gas, or alkalosis[5].
Moreover, baking soda can interfere with medications that depend on stomach acidity[4]. People with alcohol use disorder, a lower volume of blood in the body, an underlying kidney or lung disease, or are older adults should avoid consuming baking soda[2].
It is crucial to note that there is no scientific evidence supporting the theory that baking soda aids in weight loss[6]. Healthful eating habits, setting realistic goals, and regular exercise are vital for losing weight in a sustainable and safe way[2][7].
Ingesting baking soda can lead to severe side effects, including headache, nausea and vomiting, muscle pain and twitching, and impairment of kidney function[5]. In extreme cases, consuming large amounts of baking soda can cause severe complications such as dehydration, hemorrhagic encephalopathy, seizures, kidney failure, difficulty breathing, and stomach rupture[5].
Given the potential health risks and lack of scientific evidence supporting its effectiveness, it is not recommended to use baking soda for weight loss. Instead, people should focus on adopting a three-step approach for developing more healthful eating habits: reflect, replace, and reinforce[8].
In conclusion, while baking soda mixed with apple cider vinegar may help with appetite control and digestion, it is not a proven weight loss solution. Regular or high doses carry risks related to sodium overload and dental health. Consulting a healthcare provider before using baking soda for weight loss is recommended[1][5].
References:
[1] Obesity Action Coalition. (2021). Baking Soda and Weight Loss: Fact or Fiction? Retrieved from https://www.obesityaction.org/resources/baking-soda-and-weight-loss-fact-or-fiction/
[2] Mayo Clinic. (2021). Baking soda and weight loss: What the science says. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/baking-soda-and-weight-loss/faq-20058320
[3] Jovanovic, M., & Jovanovic, D. (2016). Sodium bicarbonate and weight loss: A systematic review and meta-analysis of randomized controlled trials. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4935425/
[4] Drugs.com. (2021). Baking soda. Retrieved from https://www.drugs.com/npc/baking-soda.html
[5] National Capital Poison Centre. (2021). Baking Soda (Sodium Bicarbonate) Poisoning. Retrieved from https://www.poison.org/articles/baking-soda-sodium-bicarbonate-poisoning
[6] Healthline. (2021). Baking soda and weight loss: Does it work? Retrieved from https://www.healthline.com/nutrition/baking-soda-and-weight-loss
[7] American Heart Association. (2021). Weight Loss: Tips to Get Started. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/weight-loss-tips-to-get-started
[8] National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Eating Healthy. Retrieved from https://www.niddk.nih.gov/health-information/weight-management/eating-healthy
- Despite some studies suggesting that baking soda, when combined with apple cider vinegar, may aid in appetite control and improve digestion, the science behind its role in weight loss is not fully established.
- Given the potential risks associated with high sodium intake, tooth enamel damage, and digestive issues, it is not recommended to use baking soda for weight loss purposes.
- In the realm of health-and-wellness, a three-step approach focusing on reflection, replacement, and reinforcement is more beneficial for developing healthful eating habits compared to using baking soda as a weight loss solution.
- People suffering from psoriasis, diabetes, or obesity should consult their healthcare providers before considering the use of baking soda for any purpose due to potential interactions with medications or health conditions.
- A predictive analysis of scientific literature points towards no evidence supporting the usage of baking soda as a weight loss aid, while prioritizing nutrition, fitness-and-exercise, and weight-management strategies is proven effective in achieving sustainable weight loss goals.
