Sugary Foods Make Us Fat

Find out where sugar is hiding in your diet

March 4, 2003 -- Krispy Kreme, Pepsi, Little Debbie, watch out. We need to cut way back on sugar and fat.

That's the bottom-line message from a new report, produced by more than 30 experts from two United Nations agencies -- the World Health Organization and the Food and Agriculture Organization.

How Does Our Plan Compare?

by Kathleen Zelman, MPH, RD
WebMD Weight Loss Clinic Dietitian

The United Nations (UN) recommendations are very similar to our own national guidelines from the Institute of Medicine, which we follow at WebMD Weight Loss Clinic. Our program keeps sugar as low as possible and encourages members to get their carbs from more nutritious whole grains. Although we don't set a specific limit for sugar, most of our prescribed plans limit excess sugar because, simply put, sugar equals extra calories. And when you limit calories to as low as 1,300-1,400, there's little room for calories that aren't chock full of nutrients.

Our national guidelines and our program allow for more protein than the UN recommendations because exciting new research suggests that higher levels of protein may enhance weight loss. A little extra lean protein goes a long way toward keeping dieters full and avoiding the temptation to splurge or fall off the wagon.

The soft drink industry has had a hard time stomaching the recommendations.

Specifically, this is what the UN report says about a healthy diet: Carbohydrates (fruits, vegetables, whole grains, starches) should make up the bulk of total daily calories -- from 55% to 75%. Fat should be 15% -30% total calories (with 10% from saturated fat). Protein should be 10%-15%.

Sugar should be less than 10% of total daily calories, the report states.

Physical activity is a "key factor" in weight control, it states. "One hour per day of moderate-intensity activity such as walking, on most days of the week, is needed to maintain a healthy body weight, especially for those people who spend most of their time sitting down."

The need for physical activity -- that's something the National Soft Drink Association agrees is essential, spokesperson Sean McBride tells WebMD.

But the agency balks at the sugar recommendation, saying that it is "not based on the best available science," says McBride. "Our recommendation is in line with the National Academy of Sciences, which in September stated that no more than 25% of daily calories should come from sugars."

The obesity issue has two forks -- people are consuming too many calories from all types of foods, and they're not getting the proper amount of physical activity to burn those calories, McBride tells WebMD.

The American Dietetics Association supports the UN report. "It's extremely valid," says Kathleen Zelman, MPH, RD, director of nutrition for the WebMD Weight Loss Clinic.

She also backs the report's statements on sugar. "Soda consumption far exceeds milk consumption in this country," Zelman tells WebMD. "We're certainly not getting obese from drinking too much milk. However, I'm sure it's not just soft drinks that are to blame for sugar consumption. There are a lot of snack foods that have too much sugar and fat."

Beware the hidden sugar in yogurt, crackers, ketchup, peanut butter -- even in fat-free yogurt and other foods, she says. "In fat-free foods, they often make up the taste difference with tons of sugar."

Also, pay attention to the amount of carbohydrates in your diet, since it's easy to get carried away, Zelman tells WebMD. One serving is 1/2 cup of cooked pasta or cereal, one slice of bread, 1 cup of raw, leafy vegetables or 1/2 cup of other vegetables, and 1 medium apple or banana.

A 12-ounce can of soda can contain 150 calories. "For someone whose maximum calorie intake should be 1,200 calories a day, that would be too much sugar," she says.

Medically reviewed by Brunilda Nazario, MD.

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