by Stasha Kucel MS, RD, LD
Jun 30
|02:33
Two new studies offer support to the "sugar is okay in moderation" advice. This new research looked at sugars' effect on weight management and lipid profiles. The two sugars investigated were high-fructose corn syrup (HFCS) and sucrose (table sugar).
HFCS and sucrose (table sugar) are sugars commonly found in the American diet. They are nutritionally and metabolically identical. Both sugars are roughly half fructose and half glucose. These new studies show that HFCS and sucrose (table sugar) effect the human body the same.
Study #1: Equivalent Weight Loss with Sucrose or High Fructose Corn Syrup as Part of a Reduced Calorie Diet by Kawiecki, Lowndes, Yu, Pardo, Angelopoulos, Rippe.
This study showed that you CAN include a moderate amount of sugar in your day and still lose weight on a reduced-calorie diet. The 158 people in this study drank chocolate milk every day as part of their balanced meal plan. Their chocolate milk was either sweetened with HFCS or with sucrose. The amount of added sugar in their diet was either 10% or 20% of total calories---> a moderate amount. All of the study participants lost weight and there was no difference between the different milk groups. You can hear cardiologist Dr. James Rippe speak more to this in a recent YouTube video.
Contrary to what many people think, sucrose or HFCS will not "trick your metabolism" and keep you from losing weight when you follow a reduced-calorie diet. A healthy reduced-calorie diet would include nutrient-rich foods, a variety of foods from ALL food groups, and can even include moderate amounts of items made with HFCS or sucrose. If you do indulge in something sugary, it’s a good idea to have your sweet treat as part of a meal or snack that's high in protein & fiber. This will help keep your blood glucose steady and normal.
Study #2: Fructose Containing Sugars Do Not Result in an Atherogenic Lipid Profile When Consumed as Part of a Eucaloric (Weight-Stable) Diet by Lowndes, Kawieki, Angelopoulos, and Rippe.
I found this study very encouraging! Here is what happened: Sixty-four people ate a balanced diet designed to help them maintain their weight. Their meal plan included low-fat chocolate milk sweetened with either HFCS or sucrose. At the start of the study, their lipid profiles were normal. After 10 weeks of following the prescribed diet, they all still had normal levels of cholesterol, HDL cholesterol, LDL cholesterol, triglycerides, and Apo B.
I think these two studies support the common sense nutrition advice dispensed by most registered dietitians:
- Eat a balanced diet from all the food groups.
- Don't eat more than you need. Eat normal portion sizes.
- Sugar is sugar. Enjoy it in moderation and not in excess.
Disclaimer: I am a consultant to the Corn Refiners Association (CRA); however, all statements and opinions are my own.
