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Sugar-sweetened soda causes weight gain of 3.5 lbs vs weight loss of 2.2 lbs w/ artificial sweetener
Wednesday, June 16, 2010 9:54 am Email this article
Overweight men and women gained an average of 3.5 pounds in two-and-a-half months drinking sugar-sweetened soda compared to an average weight loss of 2.2 pounds for those drinking artificially-sweetened sodas according to a recent study. This is a difference of 5.7 pounds between the groups Calories intake increased by 360 calories per day in sugar group
Calorie intake increased by about 360 calories per day in the sugar group—almost entirely due to increased sugar intake—but did not increase in the artificial sweetener group.
Calories in liquids not fully adjusted for
One reason for this, as explained by the authors, is that 70 percent of the sugar in their diet came from soft drinks, and fluids have been found to be less satisfying, that is have less of an effect on reducing appetite, than solid foods do.
Research has found that do not fully compensate for the calories that they consume as liquids. For example, if they consume 200 calories as a sugary soft drink before eating, they do not reduce their food intake at the meal by 200 calories, but instead tend to eat about the same amount as they would have without having consumed the soft drink.
Effect on blood pressure: Sugar vs artificial sweeteners: +4/4 mmHg vs -3/-1 mmHg
The sugary soda caused blood pressure to rise an average of 4/4 mmHg compared to a decrease in the artificial sweetener group of 3/1 mmHg.
Conclusion: Chose artificially sweetened sodas to prevent weight gain
“Therefore, overweight individuals may want to consider choosing beverages containing artificial sweeteners rather than sucrose to prevent weight gain,” the authors concluded.
NutraSweet 50% of the artificial sweetener
Artificial sweeteners consumed consisted of 54 percent from aspartame (NutraSweet), 22 percent from acesulfame K, 23 percent from cyclamate, and 1 percent from saccharin.
Subjects: 35 overweight women, 6 overweight men
The study included 35 overweight women, 6 overweight men with an average body mass index (BMI) of 28, who were 20- to 50-years-old.
Comments: Sugary sodas a huge part of the obesity epidemic
I believe that sugar-sweetened sodas are a huge part of the reason for the obesity epidemic that has occurred in the last 20 years.
If you are concerned about your weight, I would suggest that you avoid sugar-sweetened sodas, including those containing high fructose corn syrup, which is found in virtually all sugary sodas today, like the plague.
They increase calorie intake and cause weight gain.
Raben A, Vasilaras T, Moller AC, Astrup A. Sucrose compared with artificial sweeteners: different effects on ad libitum food intake and body weight after 10 wk of supplementation in overweight subjects. Am J Clin Nutr. 2002 Oct, 76(4):721-29.
AUTHOR’S CONTACT INFORMATION
Research Department of Human Nutrition
Centre for Advanced Food Studies
The Royal Veterinary and Agricultural University
Articles on the same subject can be found here:
On Jun 12, 2005 at 1:33 pm Randy Smith, MD wrote:
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I could not agree more that sugar-sweetened sodas are a huge part of the reason for the obesity epidemic. Eliminating the drinks from you diet is a great first step toward weight control, not to mention prevention of calcium loss.
On Nov 16, 2008 at 3:11 am Itsme wrote:
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I can't believe it. An honest study about diet soft drinks.
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