Most diets recommend cutting down on sugar as a means of losing weight. The reason for this goes beyond the extra calories you get from high-sugar foods. According to nutrition expert Dr. John Briffa, consuming high amounts of sugar causes a glucose imbalance. This in turn affects your hunger levels.
Carbs and Cravings
Low-carb diets work on the premise that cutting carbs will help you eliminate the cravings you have for them. The less sugar you eat, the less you’ll want it. Sugars cause a spike in your blood sugar levels. When that sugar peak goes down shortly thereafter, you’ll be hungry again. A way to deal with this is to eat more frequently but stick to small meals. This will help control your blood sugar so you don’t experience significant ups and downs throughout the day. According to registered nurse Susan Blackard in an article for Mercy St. John’s Hospital website, sugary items such as soft drinks will also cause you to feel hungrier and crave more carbs.
Fiber
Carbs high in sugar, such as candy or desserts, are unlikely to contain much fiber. Low-sugar carbs such as whole grains, on the other hand, contain higher amounts of fiber. For example, a high-sugar donut contains about half a gram of fiber, while a slice of whole-grain bread is low in sugar and contains 2 grams of fiber. In 2001, “Nutrition Reviews” published a review of early studies on the relationship between dietary fiber and weight regulation. The report concluded that fiber can decrease hunger and increase satiety by the end of a meal.
Glycemic Index
The glycemic index measures the speed at which foods convert into sugar in your bloodstream. The slower the speed, the lower that food is on the glycemic index. Foods with a high GI tend to be high in sugar, as in the case of dried fruits and soft drinks. According to a 2000 article published in “Nutrition Reviews," foods with a low GI are more satisfying and might help prevent overeating and control hunger.
Expert Insight
If you're going to cut down on sugar, keep in mind that sugar is present in many prepared foods you eat everyday. Things like sodas, ice tea and gourmet coffee drinks all contain sugar. Pastries are also high in sugars, as are dairy products and many cold cereals. Always read labels so you can choose products that contain the least amount of sugar.
References
- Nutrition Reviews; Dietary Fiber and Weight Regulation; N.C. Howarth et al.
- High Fiber Diet: Doughnuts
- High Fiber Diet: Mixed-Grain Breads
- Mercy St. John's Hospital: Fighting Carb Cravings — 20 Easy Ways
- Harvard Health Publications: Glycemic Index and Glycemic Load for 100+ Foods
- Nutrition Reviews; High-Glycemic Index Foods, Hunger, and Obesity: Is There a Connection?; S. B. Roberts
- Dr. Briffa: Study Links Blood Sugar Imbalance with Increased Appetite
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