A new analysis found that limiting sugar and refined carbohydrate consumption can have a significant impact in body weight reduction.
The study asked both children and adults to limit their sugar intake, and they observed a small but significant reduction in body fat for adults who adhered to the guidelines. Researchers said the effects were less noticeable in children, but they believe that was due in large part to fewer children complying with the study guidelines.
Large amounts of sugar consumption can lead to adverse health effects, like weight gain and type 2 diabetes. Many children and adults overindulge in sugars through the consumption of soda and other soft drinks.
“It’s clear that sugar does have adverse effects, particularly in liquid form as sugar-sweetened drinks,” said Dr. Walter Willett, who commented on the research. “This study addresses a piece of the picture, the effect on weight gain. There is also a strong body of evidence showing that sugar-sweetened beverages are related to type 2 diabetes.”
Reducing sugar intake is a global issue, as companies like Coca Cola and Pepsi continue to expand into new markets. Willett said their availability and consumption in low-income areas is particularly concerning.
“Sugar-sweetened beverages are such a big part of the picture,” Willett said. “The average consumption among low-income groups in the US is about three servings a day; it’s huge. And this is a global issue, with Coke and Pepsi pushing very hard, and the implications are horrendous.”
Researchers made it clear that some sugar consumption is necessary for normal bodily functions. Current sugar intake in the US and UK makes up roughly 15% of total energy, but the World Health Organization says limiting the intake to 10% “could be viewed as a realistic and practical goal.” Even further, the American Heart Association believes limiting sugar intake to 5% of total energy would be a more consistent goal for optimal health.
Refined Carbs Also Bad
The study also examined the effects carbohydrates had on the body in place of dietary sugars. Researchers found that highly processed carbohydrates were just as detrimental to a person’s health as sugar, and exchanging one for the other did not impact weight loss.
“Sugar is not the only issue; there is the bigger problem of carbohydrate quality,” said Willett. “Large amounts of refined carbohydrates are also a problem.”
Researchers believe the average consumer is more aware of the harmful effects excess sugar intake can have on the body, but they don’t know that refined carbohydrates act in a similar manner.
Just like any nutrient, there are certain types than are worse than the others. Willett suggests that we’ve made strides in understanding the difference between “good” and “bad” fats, and he hopes educational programs can help people better understand what types of carbohydrates they are putting into their body.
“This is analogous to what we see for fats in that the type of fat you consume is really important. A similar picture is emerging for carbohydrates; quality turns out to be really important.”
Willett suggests that educational programs should begin in elementary schools, and assistance programs should be considered in low-income areas.
Dr. Silverman comments
Once again we are presented with evidence that sugar is bad for you and limiting your intake is beneficial for your health.
The most interesting finding in the study is that refined carbohydrates are as detrimental to one’s health as sugar. Things like bread, pasta, and crackers in excess are just as harmful as overindulging in sugars.
When attempting to limit sugar intake, one should also consider watching the amount of refined carbohydrates they consume.
