Sugary Drinks and Post-meal Walks: Weekly News Round Up

Jan 28, 2013

In the past week, two studies were released, which are of interest, though they only reinforced knowledge we already have. I will present the studies, followed by 'My take (-home message) on it'

The first looked at sugary drinks, what we commonly refer to as 'cold or soft drinks'.

New meta-analysis on sugar sparks old debate

Cutting consumption of sugar produces a small but significant reduction in body weight for adults, a new meta-analysis concludes. The study found was published by Dr Lisa Te Morenga (University of Otago, Dunedin, New Zealand) and colleagues in their paper published online January 15, 2013 in BMJ.
The review is accompanied by an editorial by Dr Walter C Willett (Harvard School of Public Health, Boston, MA) and Dr David S Ludwig (New Balance Foundation Obesity Prevention Center, Boston Children's Hospital, MA), which concludes that the tide is beginning to turn against sugar, with evidence continuing to accumulate that it is indeed deleterious to health.

"It's clear that sugar does have adverse effects, particularly in liquid form as sugar-sweetened drinks," Willett told heartwire. "This study addresses a piece of the picture, the effect on weight gain. There is also a strong body of evidence showing that sugar-sweetened beverages are related to type 2 diabetes.  But the question remains as to what is a desirable limit, they note. Current intake of added sugar in the US and UK is about 15% of total energy, so the 2003 World Health Organization (WHO) aim of limiting intake to 10% "could be viewed as a realistic and practical goal." However, the American Heart Association (AHA) suggests a limit of 5% of energy, "which would be more consistent with a goal for optimal health," they point out.

This information was taken from theheart.org. The full article can be accessed by clicking on the link below.

http://www.theheart.org/article/1496039.do?utm_medium=email&utm_source=20130116_heartwire&utm_campaign=newsletter

My Take-home message:

Sugary drinks, be it soft drinks, such as colas, or sweetened juices, do not really have any health benefits. At best, they are empty calories, and at worst they are agents promoting overweight and diabetes.  Luckily in India, the soft-drink culture has not yet invaded the country to the extent it has in the west. A recent survey in the US showed that the average daily consumption was more than a drink a day (about 400-500 ml) 

(http://www.gallup.com/poll/156116/nearly-half-americans-drink-soda-daily.aspx).

Growing up in the 70's (now I am dating myself), a soft drink was a special treat, and I think we need to go back to viewing it as such.  

Light exercise can reduce postprandial triglycerides

Brisk walking followed by some resistance training an hour after eating can suppress the postprandial elevation in triglyceride levels, research suggests. When compared with the elevated levels that occur following a meal, triglyceride levels decreased 72% after a combined exercise program of walking and light resistance training, report investigators.

In contrast, brisk walking and resistance training prior to eating decreased triglyceride levels 25%.

Authors:  Dr Wataru Aoi (Kyoto Prefectural University, Kyoto, Japan) and colleagues in the February 2013 issue of Medicine & Science in Sports & Exercise.

This information was taken from theheart.org. The full article can be accessed by clicking on the link below.

http://www.theheart.org/article/1498383.do?utm_medium=email&utm_source=20130123_heartwire&utm_campaign=newsletter

My Take-home message:

An after-meal walk has many benefits, and reducing triglycerides is one of them.  However, the regimen used in this study- a 2-km walk followed by squats, shoulder presses, push-ups, and leg raises, among other resistance exercises- is certainly not a practical or sustainable solution.  I would recommend sticking to your usual exercise routine, and not changing it based on this information.  The post-walk meal can be a leisurely 10-15 minute stroll, which will aid digestion and help burn a small amount of calories.