Eating Less Sugar May Reduce Body Weight

A new study suggests that eating less sugar may moderately but significantly reduce body weight.

Eating foods high in refined sugars causes a large increase in blood glucose. When the blood glucose rises, the pancreas is signaled to release insulin. Instead of turning the glucose into glucagon, which can immediately be used as energy in the body, the body releases too much insulin. The result is increased storage of fat in the body.

Many health conditions, including obesity and diabetes, have been associated with excess sugar consumption. Obesity occurs when an individual has an increased amount of body fat. Overconsumption of foods such as candy, sodas and desserts may lead to weight gain and obesity. Diabetes, also known as diabetes mellitus, is a chronic health condition where the body is unable to produce enough insulin and properly break down sugar in the blood. About 80 percent of individuals with type 2 diabetes are overweight.

In a recent study, researchers conducted a comprehensive literature search for studies evaluating the effects of sugar consumption on body weight in both adults and children. To be included, each study needed to report total sugar intake, intake of foods or drinks containing sugar or intake of a component of total sugar, along with a body fat measurement. Thirty well-designed clinical trials and 38 cohort studies were ultimately identified for inclusion.

The researchers found that in adults who did not previously maintain any regular dietary restrictions, lower sugar intake was associated with a significant reduction in body weight (0.80 kilogram). Conversely increased sugar intake was significantly linked to weight gain (0.75 kilogram). A change in body weight was lacking when sugar was substituted with carbohydrates of equal energy.

The results for children showed that overall weight was not affected by lower sugar intake; however, the authors noted that there was a low compliance rate to the recommended diet in these trials. When reviewing data on the consumption of sweetened beverages, the highest consumption was linked to a 55 percent increased risk of being overweight or obese when compared to those who consumed the least.

The authors concluded that sugar consumption may significantly affect overall body weight. Additional research is warranted to further evaluate these findings.

For more information about sugar free diets, please visit Natural Standard's Health & Wellness Database.

Comments

[Amber]

I'm right on the same page as the other commenters. Excess sugar = increase weight is a no-brainer. We all know this, whether we choose to control our intake or not. However, the valid point that has been brought up is the amount of sugar that sneaks into our diet everyday. Coffee, juices, afternoon snacks..everything! When I was in Costa Rica - a place known for its' fresh juices- it's easy to fall into the trap of thinking you're being 'healthy.' To some extent it a better choice than others but everything in moderation!

[Sabrina]

This makes sense! I just learned that a lot of the "fat-free" products we see in the grocery stores actually contain a lot more sugar. Avoiding processed foods in general is a good way to avoid sugar/lose weight. I found this article which discusses how there are many sugar terms that are "disguised" (dextrose, sorbitol, high fructose corn syrup, maltodextrin, lactose, etc). http://www.ivillage.co.uk/sugar-and-processed-foods-finding-the-hidden-sugars/77330?field_pages=0

[ML]

I am not surprised that sugar may reduce body weight. When I go on a diet or try to be more conscious of what I eat, I usually reduce my sugar intake. I will also be more aware and eat healthier. I think that with this combination it is effective to reduce body weight. It would be interesting to see a trial to determine the different effects of sugar versus salt consumption.

[MS]

It is very important that everyone is educated on sugar consumption. Since high sugar consumption predisposes individuals to developing diabetes. Many individuals may not eat sugar regularly but then have a surge in sugar intake. As this article mentioned sudden high intake of sugar will result in excessive insulin release and increase in weight. Therefore they might be thinking that they are on a good diet but they are actually destroying the balance in their body. Diabetes is a serious disease that can lead to atherosclerosis and may lead to death.

[SS]

I agree with a lot of the comments. This article seems kinda obvious: sugar in your diet can lead to increase in weight gain. But as mentioned, most people do not know what is in the foods they eat. Candy is obviously full of sugar and most know now too that soda is also a huge source. A lot of people, however, dont realize the amount of sugar in fruit, such as applesauce or juices, or cereal or other items they consume throughout the day. Hopefully with an article like this it can make people more aware of the foods they are consuming and the dietary facts.

[km]

Consuming sugar increases insulin levels in the body which in turn increases body fat. In a recent meta-analysis evaluating the effects of sugar consumption on body weight, lower sugar intake was associated with weight loss and an increase in sugar intake was associated with weight gain. If weight loss is a goal for you, eating a healthy and balanced diet with less refined sugar sounds like a good way to start.

[bz]

I don't find this very surprising either, but I think it is important to keep reiterating the fact that too much sugar leads to obesity and health problems. We all say that we know this information already, but clearly the country as a whole either doesn't know or refuses to acknowledge this information, as obesity is still on the rise. Continuing to spread information about preventing obesity is one of the most important things we as health professionals can do, as it prevents numerous disease states and decreases healthcare dollars spent.

[a]

In response to the comment about the Coca-Cola ads: My friend works as a nutritionist for new mothers. She tells me that she is always informing mothers about high sugar content in fruit juices. She says that many mothers unknowingly feed their kids apple juice thinking that it must be healthy for them because it "contains fruits.

[AR]

I think it is interesting that with this recently published meta-analysis linking sugar intake to weight gain, Coca-Cola® recently launched ads about fighting obesity in America. The public is ridiculing Coca-Cola® because the new commercial states that the company wants to "combat obesity," yet it is well known that sugary drinks are key contributors to obesity. The commercial mentions that Coca-Cola® offers alternatives, such as juices and diet sodas, but this can be misleading. Juices can contain similar amounts of sugar as some sodas, and as mentioned in a previous comment, artificial sweeteners may not be better options either. I think people need to read all food and beverage labels and be careful about what they choose to put in their bodies.

[pc]

This article certainly is not surprising. It has long been known that lots of sugar is not good for your health, and can lead to diabetes and obesity if not used responsibly. Cutting soda out of your diet can work wonders on blood sugar levels and overall weight. We should also work on keeping children from overconsuming soda to teach them to watch their sugar intake from a young age.

[af]

This study is very interesting, because we learn growing up that “junk food,” like candy and soda, is not good for your health. We know that lots of junk food can give you cavities and cause you to gain weight, but understanding why in terms of the processes that occur in the body, is not something most people think about. I like how it’s explained here in a simplified way: more sugar equals more insulin release equals more fat storage. This then causes me to question if weight gain is commonly observed in diabetics who regularly inject too much insulin..hmm, very interesting.

[ac]

"The authors concluded that sugar consumption may significantly affect overall body weight." - I don't think this comes as a big surprise to anyone. I think the biggest problem is that people don't understand how much sugar they are actually consuming. There is 65gm of sugar in a 20 fl oz bottle of coca-cola. I agree with the above poster, that it would be interesting to see if artificial sweetener had the same results.

[kl]

On a recent episode of The Biggest Loser I learned that "according to the CDC sugar-sweetened drinks are the biggest single source of added sugar in children's diets" thus contributing to childhood obesity in America. One 12 oz can of Pepsi has 41g of sugar and a 1L bottle (which the label breaks down into 4 serving sizes) contains 112g of sugar. Building off the results of this study, we can reduce body fat and potentially the risk of type II diabetes simply by cutting these sugary drinks out of our daily routines. Another startling fact from The Biggest Loser is that "40% of daily calories are wasted on empty calories from added sugars and solid fats daily in kids". It is also important to note that replacing sugar intake with carbohydrate intake in this trial lacked significant weight loss changes. Overall, people may reduce weight by choosing foods and drinks with lower sugar contents.

[JS]

This article brings up the question, are all calories equal? This study and the other study on this blog, about whey protein, suggest that they’re not. I wonder if this is because the body doesn’t utilize and metabolize all calories the same way? Now even preliminary studies exist that suggest that things with no calories such as artificial sweeteners may cause more weight gain (in mice) than sweeteners with calories (sucrose) http://www.ncbi.nlm.nih.gov/pubmed/23088901. Overall, I believe that if you consume everything in moderation you will be fine and not suffer from significant health consequences.

[BC]

I agree that limiting sugar intake is vital for patients who have diabetes and other disease states. I've recently read that alternative options are available that can be more beneficial to health such as Stevia. Perhaps that is a better option than artificial sweeteners.

[AM]

I really don't find this surprising at all... Eating excess of anything will make you gain weight. In this country where we are surrounded by cheap fatty junk food burgers, which we wash down with a 32oz container of sugar water, how are we surprised that there is a obesity epidemic? It's crazy to think that our public health and farm bill policies have caused this to occur. We need change in the form of diet, exercise, and nutrition education. If we teach people that eating healthy can be just as delicious and cost-effective as a big mac, then we can really make a difference in the lives of people in this country.

[sc]

It is very important to limit the amount of sugar you consume as diabetes and obesity is a huge problem in the United States. A great start to cutting back on sugar would be decreasing the amount you put in your coffee everyday. I personally use artificial sweeteners. I would be interested in whether cutting out artificial sweetener has the same weight loss benefits as cutting out sugar. If you search "artificial sweeteners" on natural standard you can find the acceptable daily intake of sweeteners according to the FDA. The best way to maintain weight and reduce cardiovascular risk is to exercise which should be done in conjunction with any change in diet.