Till now, we used to believe that sugar plays the role of a major determinant of weight loss. Well, here, you will come to know about a surprising fact the science of sugar and the researchers really have to say.
I recently read an article which states eating before a workout is critical as it keeps your body away from cannibalizing your muscles the moment you break a sweat.
Well, everything which is out of favour at one point is revered as an answer to another. Protein, fat, carbs, and dairy are all linked to health benefits and body composition.
Everyone in these days agrees on the point that sugar is a major hurdle to weight loss. It is considered to be the single cause of obesity epidemic and the very first item that you cut from your diet when trying to lose weight. Isn’t it right?
Well, it is not nearly as simple as you think. Just change your diet plan and open your mouth to eat your favourite dessert. Feeling surprised? Check out what science has to say about sugar.
What Is So Bad About Sugar?
Almost all fitness experts and research professionals suggest eliminating or reducing sugar intake to optimize body composition and health.
Here are a couple of handy facts that you must be aware of:
- On food labels, sugar is found in the form of palm sugar, blood sugar, cane sugar, corn syrup, fruit juice concentrate, glucose, high-fructose syrup, maltose, lactose and raw sugar.
- Sugar in normal form does not have any nutritional value such as vitamins, minerals, etc.
Based on these facts, this seems logical at first. But –
How About Its Calories?
This question rises because calories are equally significant. A can of soft drink contains 40 – 50 grams sugar and therefore, drinking two cans per day increase calories by 300 to 400.
What is worst about these calories? They are empty. This indicates sugar has a very little effect on satiety. Consuming lots of calories is a recipe for weight gain.
However, beyond this argument, there are many people who believe that sugar is more lipogenic than calories derived from other different types of carbohydrate products. On the basis of this logic, people recommend to avoid sugar while losing weight.
Further, some popular documentaries also contribute to this fact claiming that sugar is kind of toxic and creates health ailments. This is the thing that bugs me because anything can be toxic and contribute severe health injuries.
Contrary To The Popular Belief
Though correlation data supports consumption of sugar leads to high-calorie gain but does this data actually support the notion that sugar contains more lipogenic compounds than other forms of carbohydrates? This is the place where things get a new turn.
A study has been conducted in the year 2001 on certain overweight subjects from where around 10 to 15 percent calories were derived. On consumption of 2000 calorie diet, the difference would be between 25 to 50 grams of sugar each day.
After eight consequent weeks, no significant weight loss has been noticed. In fact, a high sugar person lost ½ pounds and even more. Finally, the truth arrives:
Weight loss or fat loss does not get affected by varying intake of sugar.
A thorough study in the International Journal of Obesity found no remarkable difference between high sugar and low sugar diet. All this data only depicts the difference between consuming more sugar and more calories.
If you are on a mission of losing weight, impose control on consuming calories rather than avoiding sugar specifically. In fact, the most demonized form of sugar or high fructose corn syrup does not hinder fat loss. Rather, it improves blood lipids when calories are in control.
The Science Of Sugar
Weight loss is a single factor. What about other important health parameters? Several studies have established the fact that the effects of sugar contained diet and low sugar contained diet does not create any major changes to other factors rather than weight.
When a person consumes sugar in a moderate amount and protein, calories, carbohydrates are kept equal, no significant changes in blood lipids, blood pressure, cholesterol, blood glucose is observed.
However, a low sugar diet benefits a little to blood lipids and cholesterol control than high sugar diet. But the difference is too small – less than 10%.
Some people also counter that since all types of carbohydrates, excluding fiber, turns into sugar in the blood. A diet that contains low carbohydrate helps to reduce fat loss and improve health comparing to a high-carbohydrate diet.
So, if you have a good metabolism or consuming a lot of calories, there is no reason that you cannot incorporate a small amount of sugar into your diet. Including your favourite dessert into your diet chart, you can still progress towards your goal.
However, as it is a common phrase that too much of anything is bad and so is sugar. For keeping a balanced approach, you should not cross anything off the limit.
If you would like to share your thoughts with us, feel free to write them in the below comment section. We will be delighted to hear from you. Stay fit!