To control weight and reduce sugar intake, take plain water

Saturday March 5 2016

Plain water may help people control their

Plain water may help people control their weight or reduce their intake of sugar, sodium and saturated fat PHOTO/FILE 

By CARLOS MUREITHI
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Plain water may help people control their weight or reduce their intake of sugar, sodium and saturated fat, the University of Illinois at Urbana-Champaign in the US wrote on its website on Monday, citing a study by one of its professors.

The research by kinesiology and community health professor Ruopeng An examined the dietary habits of more than 18,300 American adults and found the majority of people who increased their consumption of plain water — tap water or from a cooler, drinking fountain or bottle — by one per cent reduced their total daily calorie intake as well as their consumption of saturated fat, sugar, sodium and cholesterol.

According to the paper, people who increased their consumption of water by one, two or three cups daily decreased their total energy intake by 68 to 205 calories daily and their sodium intake by 78 to 235 grams.

They also consumed 5 grams to nearly 18 grams less sugar and decreased their cholesterol consumption by 7 to 21 grams daily.

“The impact of plain water intake on diet was similar across race or ethnicity, education and income levels and body weight status,” An said. “This finding indicates that it might be sufficient to design and deliver universal nutrition interventions and education

campaigns that promote plain water consumption in replacement of beverages with calories in diverse population subgroups without profound concerns about message and strategy customisation.”

An examined data from four waves of the National Health and Nutrition Examination Survey. Participants were asked to recall everything they ate or drank over the course of two days that were three to 10 days apart. An calculated the amount of plain water

each person consumed as a percentage of their daily dietary water intake from food and beverages combined.

The study, “Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012”, was published in the Journal of Human Nutrition and Dietetics.