A spoonful of sugar can melt away the pounds
A new study has challenged the popular notion that a high carbohydrate, low-fat slimming plan only works if there’s little or no sugar involved.
The exclusion of sugar (sucrose) is normally advocated in a weight loss diet but now researchers have found that it is not necessary to achieve weight reduction.
A team of scientists at Queen Margaret University, Edinburgh, undertook the study and found that instead a low-fat, high-carbohydrate diet (containing sucrose) combined with physical activity achieved the greatest health benefits in overweight subjects.
In fact, the palatability of sucrose may even help dieters stick to their eating plans.
As part of a 12-week programme, 69 overweight women (average age 41 years; average body mass index 32 kg/m2) were given advice on either diet, physical activity or both. A fourth group acting as the 'control' received no advice.
Measures of body fat and markers of heart disease risk (such as waist circumference and cholesterol levels) were collected at the beginning and end of the trial.
The advice followed healthy eating guidelines and recommended: a reduced daily calorie intake, which was low in fat (35 per cent of calorie intake) and high in carbohydrates (55 per cent of calorie intake) that one tenth of their total calorie intake included sugar.
To achieve this goal, subjects were advised to include high carbohydrate snacks such as low fat cereal bars and low fat yogurts (containing at least 20g sugar) between two and four times per day, depending on their energy needs.
An increase in activity levels focused on including sixty minutes of brisk walking per day.
The researchers noted that after three months, the group combining the sugar-containing diet and activity changes recorded the greatest positive health outcomes, compared with diet or exercise alone.
Significant reductions were observed in body weight (4.7 per cent loss), waist circumference and percentage body fat. Measures of blood fats (total cholesterol and LDL) had also significantly improved.
“This research contributes to the growing body of evidence that an effective way to lose weight is by adhering to a high-carbohydrate, low-fat diet and by being physically active. It also provides evidence that the exclusion of sucrose, as is normally advocated in a weight loss diet, is not necessary to achieve weight reduction,” said researcher Dr Drummond.
The study not only highlights the need for dietary advice to accompany increased physical activity in order to achieve weight loss, but also demonstrates that a low-fat, high-carbohydrate, sucrose-containing diet combined with increased exercise can be effective for slimming.
The study and its findings appear in the August issue of International Journal of Food Sciences and Nutrition.