Are Beverages Connected to Weight Gain?

For the last several years reports have connected beverage intake—specifically sugar sweetened beverages—to weight gain, but studies have not conclusively demonstrated that there is a true cause and effect from beverages related to weight gain.

A new study has recently looked at beverages from all liquid sources and the study outcomes indicated that beverage intake in associated with increased calories contributing to a change in weight.

The study was reported at a food conference that I’m attending in Prague, Czech Republic. The study looked at subjects perception of fullness when they received a variety of beverages that were given in liquid form or when they were changed to a semi-solid form but were still the same liquid. When the liquid was given in a semi-solid form the subjects indicated feeling more satisfied and measurements of their satiety indicators also showed a higher level of satisfaction than when the liquid was given as a liquid.

Implications of the study are that beverages — water, milk, juice, sports drinks, alcohol and sugar sweetened beverages — do not trigger the same cognitive reactions as solid foods. This failure to respond to beverages means that we consume the calories in the beverages even if we have already consumed more calories than we need or even if we are full.

While more studies are needed to determine if this is exactly what is happening, it might a good idea to monitor your beverage intake, focus on more quality calories in solid foods — so fruit instead of juice or cheese or yogurt instead of milk, limit or avoid sugar sweetened beverages since many contain “empty” calories.

Science does still indicate that consuming high water content foods can help reduce what you eat, so enjoying a broth based soup or a salad before a meal, or boosting vegetable intake are good ways to help you feel full longer, limit calories consumed at any one time and may help you go longer between meals, thus reducing snacking or overeating. 

Staying hydrated is important so get the fluids you need but remember that many beverages can contain calories, and according to this new study, the calories in beverages may not provide the same “I feel full” as solid calories, so choose carefully.