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Introduction
There is almost universal agreement that excess added sugar in the diet is detrimental to health. However, much of this negative health impact clearly relates to the ability of high sugar intakes to drive excess calorie intake and fat accumulation, which cause health issues.
But what about situations of where there is not a calorie surplus (hypercaloric diet) or weight gain?
Some people claim that sugar is inherently damaging. While others push back and claim sugar is only a problem in the context of a hypercaloric diet. So which position is more accurate? What evidence do we have?
In this episode, Dr. Alan Flanagan and Danny Lennon take a look at situations of eucaloric (or even hypocaloric) diets, and what impact sugar has. Specifically, they investigate: in a situation where someone is not overconsuming calories or gaining weight, what health impacts do added sugars have? And if there are these calorie-independent effects, at what thresholds do they occur?
Related resources
- Further Reading:
- Moore & Fielding, 2016 – Sugar and metabolic health: Is there still a debate?
- Livesey & Taylor, 2008 – Fructose consumption and consequences for glycation, plasma triacylglycerol, and body weight
- Lean & Te Morenga, 2016 – Sugar and Type 2 diabetes
- Khan & Sievenpiper, 2016 – Controversies about sugars
- The impact of sugar on health in the context no hypercaloric diet being present.
- Sugar and glucose tolerance, insulin resistance, and diabetes risk
- Trials comparing whole grains to refined grains
- Sugar intake and NAFLD
- Sugar intake and blood pressure
- Sugar intake and lipids
- Fructose claims
- Recommended limits & current intakes
The Hosts
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Dr. Alan Flanagan has a PhD in nutrition from the University of Surrey, where his doctoral research focused on circadian rhythms, feeding, and chrononutrition.
This work was based on human intervention trials. He also has a Masters in Nutritional Medicine from the same institution.
Dr. Flanagan is a regular co-host of Sigma Nutrition Radio. He also produces written content for Sigma Nutrition, as part of his role as Research Communication Officer.
Danny Lennon has a master’s degree (MSc.) in Nutritional Sciences from University College Cork, and he is the founder of Sigma Nutrition.
Danny is currently a member of the Advisory Board of the Sports Nutrition Association, the global regulatory body responsible for the standardisation of best practice in the sports nutrition profession.
Introduction to this Episode
There is almost universal agreement that excess added sugar in the diet is detrimental to health. However, much of this negative health impact clearly relates to the ability of high sugar intakes to drive excess calorie intake and fat accumulation, which cause health issues.
But what about situations where there is not a calorie surplus (hypercaloric diet) or weight gain?
Some people claim that sugar is inherently damaging. While others push back and claim sugar is only a problem in the context of a hypercaloric diet.
So which position is more accurate? What evidence do we have?
In this episode, Dr. Alan Flanagan and Danny Lennon take a look at situations of eucaloric (or even hypocaloric) diets, and what impact sugar has.
Specifically, they investigate: in a situation where someone is not overconsuming calories or gaining weight, what health impacts do added sugars have? And if there are these calorie-independent effects, at what thresholds do they occur?
Connection to Previous Episodes
#242: Jake Mey, PhD, RD – How Much Sugar is Too Much?
- In this episode we discuss whether sugar has detrimental health effects if there is no weight gain.
- Mey brings up one of the studies on whole grains vs. refined grains, that we discussed in the present episode.
- We also get into the question of how much sugar counts as a ʻhigh intakeʼ?
- You can find this episode here.
