Humans evolved eating foods high in simple carbohydrates like those found in fruits, vegetables, and grains. Our bodies are designed to efficiently store sugars in our muscles, liver, and brain. The liver then converts excess sugar into fat, a process called lipolysis, which takes place in the cell’s mitochondria. Probable solutions to this problem of excess sugar are to eat more fresh foods, low-sugar dieting, and exercise.
Consuming sugar is a common thing, our body needs sugar to function properly, but how much is too much? Too much of everything can be disastrous. But if you have an idea about sugar and its health effects, let me let you in on a secret: sugar makes you fat, plain and simple.
Our bodies use carbohydrates to convert fat into energy, and if we don’t get enough, our fat cells (the storage units of fat) will start to release fatty acids into the bloodstream, which will result in fat being stored around our organs.
One of the most obvious nutritional truths is that too much sugar makes you fat. On this point, I don’t believe there is any dispute. Of course, the question is why this is so. This is because it is a source of empty calories, according to calorie experts. As a result, you may consume sweets and skip supper without gaining weight.
These individuals believe that eating a platter of multivitamin pies and an equally caloric dish of salmon kale lettuce is just as fattening as eating a plate of multivitamin pies and an equally caloric serving of salmon kale lettuce. As common sense indicates, this is improbable.
Calorie eaters argue that since sugar provides empty calories, you will eat more healthy things, as if giving up nutritious meals like liver, veal brains, and kale is very tough. Stop what you’re doing… I can’t help myself… Veal brain braised…
Fructose has a higher fat content than glucose.
Fructose, in my opinion, is much worse than glucose since it promotes hepatic steatosis and, as a result, insulin resistance. Hyperinsulinemia and insulin resistance become a vicious cycle as a result. I think that solid body weight is determined by the insulin resistance cycle, and that this cycle must be broken in order to accomplish long-term weight reduction.
Glucose (starch) and fructose (sugar) both play a role, although they reach the bloodstream at different times. Even if you consume a lot of carbs in the form of glucose, if you don’t consume fructose, you may avoid developing this vicious cycle. For example, in the 1990s, the Chinese diet consisted mostly of white rice (a refined carbohydrate rich in glucose) with little fructose. They also did not consume 32 meals each day, preventing them from sustaining high insulin levels.
There was relatively little obesity and much less type 2 diabetes under these circumstances. We are on the verge of catastrophe as a result of the Westernization of eating habits and the rise in sugar intake, and China has already surpassed the United States in terms of diabetes cases.
Sucrose (table sugar) is especially hazardous since it includes both glucose and fructose. The liver is the only organ that can break down fructose. A pound of sugar, for example, has half a pound of glucose and half a pound of fructose in it. The whole body utilizes glucose, but just five pounds of liver are required to break down the same quantity of fructose. Furthermore, since the body has already absorbed a large amount of glucose, fructose is not converted to glucose in the liver. Glucose is no longer required by the body. Instead, the body will be busy turning fructose to fat for the first time via lipogenesis. That’s all there is to foie gras. Insulin resistance has been discovered. And there you have it: a rise in substantial body weight. Greetings, diabetes.
As we mentioned last week, I believe fructose is approximately 20 times thicker than glucose (starch).
As a result, saying that eating a bowl of rice is the same as eating a bowl of sugar is incorrect. It’s the equivalent of eating 20 bowls of rice if you consume a bowl of sugar. As a result, fructose is a high-fat product in particular. As a result, the most essential stage in the battle against obesity is to decrease sugar levels. This is why genuine calorie defenders are so dangerously uninformed when they say sugar is no worse than other calories. Of course, The Case Against Sugar, Gary Taube’s excellent new book, is based on this.
Sources of fructose
So, what are the most common dietary sources of fructose? Drinks are a significant source of sugar and should be avoided as much as possible. However, we’re discussing entire fruits here. It accounts for a substantial percentage of overall food consumption (18%). Is it necessary to decrease them? I’m afraid I don’t know how to respond to this question. Fruit fructose and sugar fructose have identical biochemical properties.
Whole fruits, on the other hand, contain a variety of calming properties, including fiber. Is this sufficient? There is no right or wrong response. Although there is no epidemiological data linking whole fruit intake to obesity or diabetes, it isn’t enough for me to ignore them.
Without further information, I can only provide the following response. It’s OK if entire fruit is the worst item in your diet. If you want to lose weight, however, you should limit your fruit intake. I know, it’s not a very good response.
Some have claimed that sugar consumption has peaked and obesity continues to increase in reaction to Gary Taube’s book. This is seen by some as proof that sugar does not have a significant part in the causes of obesity.
At first sight, this seems to be correct and persuasive. However, a deeper examination exposes the reality.
As an example, consider smoking.
Let’s take a look at a similar scenario to demonstrate why smoking does not cause cancer. The connection between smoking and lung cancer. A table on smoking and lung cancer may be found here.
Isn’t it obvious from the first graph that smoking isn’t the leading cause of lung cancer? While the number of people smoking cigarettes is down, the number of people dying from lung cancer is increasing. All anti-smoking activists should be ashamed of themselves for scaremongering. God.
Let’s take a step back a few years. The whole schedule may be seen here. The only difference between smoking and lung cancer is the passage of time. This is the way things are. A deeper examination of the first graph reveals that when cigarette use decreases, the rise in lung cancer death rate starts to diminish. This is the first stage in the process.
Sugar is the same way. Obesity is a multifaceted illness. Sugar is unquestionably one of the most significant elements, but it is by no means the sole one. Sugar reduction does not always imply a reduction in intake; it may take years or decades for the change to be apparent. This is not to say that the hypothesis that sugar is a causal component is incorrect.
Let’s look at the facts in more detail. I’ve included an OECD graph on obesity, with the US statistics highlighted in red. There are two lines following 2000, as you can see. Obesity prevalence is shown by the bold line. Obesity forecast in the past is shown by the dotted line. To put it another way, the data clearly indicates that the rate of obesity growth has decreased significantly.
Between 1977 and 2000, the rate of obesity rose dramatically. The year 2000 is a watershed moment in history. Obesity is on the decline. Why? What went wrong? Is this a Y2K blunder? No. Sugar consumption soared, then began to fall. Obesity is slowing down in its progression.
Jason Fung, Ph.D.
Frequently Asked Questions
Does sugar make you gain belly fat?
No, sugar does not make you gain belly fat.
Will sugar make you gain weight?
No, sugar does not make you gain weight.
What is worse sugar or fat?
Fat.
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