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Bread, Pasta, and Potatoes: Do They Really Make You Fat?
In this episode, we examine the impact of sugar on metabolism, satiety, and energy levels. We explore:
• The difference between fruit sugar and the sugar found in sweets.
• How much sugar you can consume daily and why total deprivation often leads to binge eating.
We also provide practical tips on:
• How to sensibly reduce your daily sugar intake to lose weight without giving up your favourite treats.
• How to build a healthier relationship with food.
Or listen on:
Main Academic Research
Sugar and body weight
Te Morenga, L., Mallard, S., & Mann, J. (2013). Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies. BMJ, 346, e7492.
A systematic review of sugar consumption and body weight.
Energy balance and body weight regulation
Hall, K. D., & Guo, J. (2017). Obesity energetics: body weight regulation and the effects of diet composition. Gastroenterology, 152(7), 1718–1727.
Describes the importance of energy balance in regulating body weight.
Diet composition and energy consumption
Hall, K. D., et al. (2016). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. American Journal of Clinical Nutrition, 104(2), 324–333.
Study on the effect of diet composition on energy expenditure.
Additional scientific references
Glycemic index and health
Vega-López, S., Venn, B. J., & Slavin, J. L. (2018). Relevance of the glycemic index and glycemic load for body weight, diabetes, and cardiovascular disease. Nutrients, 10(10), 1361.
A review study on the importance of the glycemic index in health.
Fruit consumption and body weight
Rolls, B. J., Ello-Martin, J. A., & Tohill, B. C. (2004). What can intervention studies tell us about the relationship between fruit and vegetable consumption and weight management? Nutrition Reviews, 62(1), 1–17.
The impact of fruit and vegetable consumption on weight control.
Fruit, fibre, and feeling of fullness
Slavin, J. L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in Nutrition, 3(4), 506–516.
Describes the nutritional value of fruits and vegetables and their effect on satiety.
Satiety index for foods
Holt, S. H. A., Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European Journal of Clinical Nutrition, 49(9), 675–690.
A study comparing the ability of different foods to make you feel full.
Find out more on this topic in my blog:
>> Does Sugar Ruin Weight Loss? Here is what the Science Says
