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Reduce sugar and increase fiber

I knew that less sugar and more fiber are two changes in diet which can help avoid obesity and diabetes. What amazed me in this study was just how small the changes can be to make such a big difference. Just 1 can of soda less and a cup of beans more! :)

Although this study was of a group of overweight Latino teenagers, the same ‘rules’ apply to all. Even very small changes can have a positive impact on your health.

Less soda and more beans study

Researchers from the University of Southern California, followed 54 overweight Latino teenagers for 16 weeks who made dietary changes to lose weight.

They wanted to see whether those who reduced sugar intake and increased fiber showed improvements in diabetes risk factors.

The group made the following changes to sugar and fiber in their diet:

  • 55% cut daily sugar by about 47 grams – equal to the sugar in 1 can of soda.
  • 59% increased daily fiber about 5 grams – equal to the fiber in a half cup of beans.

The study results

Those who reduced sugar by about 1 can of soda a day had a significant improvement in their blood glucose and insulin levels. On average they saw a 33% decrease in insulin secretion.

Those who increased fiber intake by about 1 cup of beans a day had a significant reduction in body mass index and visceral adipose (fat) tissue. They had an average 10% reduction in fat.

Researchers conclusions

The researchers commented that a reduction in both glucose and fat helped reduce the risk of developing type 2 diabetes.

The researchers were encouraged that it did not take major changes in diet for health improvements over the 16 weeks. Just the equivalent of 1 can less of soda and 1 cup of beans each day!

The study was published in the Archives of Pediatrics and Adolescent Medicine..

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About Kellie

Kellie is 37 years old and together with her brother Steve makes up the My Health Software team.

She helps on the websites and gathering news for the programs. Kellie worked in the medical industry prior to having her two children (8 and 6) and has a strong interest in self awareness and management of health conditions.


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