Sugar, Sweeteners and Weight Gain:

June 15, 2011

Today’s tip was inspired by an article that recently sent to me by a client and it coincides nicely with the course I have just completed entitled “Plant Based Nutrition” from Cornell University and T. Colin Campbell, author of “The China Study”, which promotes the health benefits of eating a whole food, plant based diet.

The item I would like to discuss today, though, is sugar (in all forms). The truth is that sugar in any form affects the body in very different ways. Many people recognize that eating too much sugar will add weight to your body and increase the incidence of type 2 Diabetes, yet still I find that people believe that a diet of sugar-free products (read: artificial sweetener) will help them avoid this weight gain and assist people with diabetes to control blood sugar. However, there is NO evidence to indicate that these products are useful for either purpose. Conversely, there is a growing body of evidence that suggests that artificial sweeteners may actually promote weight gain.

One of the reasons that artificial sweeteners (aspartame, sucralose, and anything with a label stating a product is ‘sugar-free’) enhance weight gain in the body is that the brain’s hormone receptor, leptin, which give us the signal that we are “done” is disrupted. This study published in May 2008 by JAMA showed that “consuming sugar better stimulated the areas of the brain related to desire and expectation, but that after consuming artificial sweeteners, there was a lack of feeling of satiety due to a lack of appropriate feedback”. In short, the brain didn’t feel as satisfied when given the artificial stuff, so it actually stimulated the appetite for sweet foods and enhanced overeating behaviors!

A lot of the confusion started in the 80’s when it was reported that we, as a society, should reduce our FAT intake from 40% of total calories down to 30% of total calories. In the process, we then increased our carbohydrate consumption. The majority of that increase came in the form of soft drinks (41% increase) and fruit juices (35% increase). It is no surprise that we have gained weigh drinking additional sweetened beverages when just 1 soda per day is equivalent to 15lbs per year!!

So ~ if there is one thing you can do for yourself today to better your overall health. Eliminate just ONE soda (or fruit juice) from your diet. If you have already reduced or eliminated soda (diet or regular) from your diet, consider eliminating other sugary treats, snacks or processed foods containing unwanted sugars.

Take this summer to engage your senses, get outdoors, and enjoy working toward that goal!