I have just finished reading a very interesting book. Sweet Poison: Why sugar makes us fat, by Australian David Gillespie, explores the possibility that the obesity epidemic may rest on our sugar consumption. This challenges the long held perspective that it is fat in our diet that is primarily to blame for making us fat.
Gillespie was clinically obese and trying diet after diet with few long term results, until he cut foods and drink containing fructose out of his daily meals. Fructose is a simple sugar that is half of the sucrose molecule and occurs naturally in many foods including fruit, honey and fruit juice and is also added to most processed foods, especially soft drinks, flavoured water and flavoured milk. Basically any food or drink with added sugar contains fructose. Gillespie noticed changes to his weight almost immediately and over a healthy two year period lost 40kg.
Gillespie is not a scientist but a consumer who embarked on his own research. He has put together an easy to read but still very informative book that looks at the history of sugar consumption and the biochemical fate of excess sugar in our diet. Fructose is unique as it seems to bypasses our inbuilt appetite control mechanisms and encourages the production of fatty acids by the liver, and thus leads directly to weight gain when eaten in excess. The fructose in a piece of fruit is usually balanced out by the fibre in fruit which fills you up and prevents you from eating too much. Fruit juice on the other hand has no fibre and thus you can consume much more before you feel full, leading to the consumption of a lot more fructose. Fruit is a great source of vitamins, fibre and antioxidants, but still needs to be consumed in moderation: 1-2 pieces of fruit a day is ideal.
The overall message from this book is to trust your taste buds – if it tastes sweet then it will lead to greater energy production in your body and if this energy is not used by physical activity then you will gain weight.
I’m sure Gillespie will have been very pleased to see the study published recently in the Journal of the American Medical Association. The study by Welsh et al (2010) explored the association between the consumption of dietary added sugars and blood lipid levels in US adults. They found that increased dietary sugars are associated with a variety of cardiovascular disease risk factors: low HDL cholesterol (the good type that helps clear gunk out of your arteries, high triglycerides (free fats that float around in your blood) and a high ratio of triglycerides to HDL-C.
The tides might be starting to turn in favour of the sugar makes us fat argument.
- Welsh, JA et al. 2010 Caloric Sweetener Consumption and Dyslipidemia Among US Adults;JAMA;303(15):1490-1497