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Eating Fat Doesn't Make You Fat, But Sugar Does

People often think that nutritious foods like buttercream or salmon with avocado sauce will make you gain weight. Similarly, eating a lot of sugary foods like cereal mixed with sugar or high-carb donuts is definitely not good for your waistline.

But scientists are working to find out what will happen in our bodies if we regularly consume large amounts of sugar or fat.

In many parts of the world, these two ingredients are rarely eaten separately. Donut is an example. When you put a donut filled with carbs in the oil pan, you will get a sugar combo - delicious fat that few people can deny.

But there is growing evidence within the human body that when eaten individually, fat does not cause you to gain weight. In contrast, dozens of studies have shown that sugar alone can contribute significantly to your waistline.

Aaron Carrol, a professor of pediatrics at Indiana University School of Medicine, said in a recent book:
 "One thing we know about fat is that fat consumption does not cause the body to rise. It can really help us lose a few more pounds. "

That means foods like buttercream, fatty salmon, and salty nuts can be included in your diet. If you've stopped using them on a low-fat diet in the 1990s, it's time to bring them back.

The proof is in pudding

To determine which ingredients - fats or sugars - are the main causes of poor health, we need to compare between low-fat and low-carb diets -card).

Through multiple comparisons, the results show that people who cut back on not only lost weight, they also didn't gain health benefits like reduced risk of disease.

On the contrary, those who eat a lot of fat but cut down on refined carbs like sugar cereals, white bread and white rice will tend to achieve both of the above benefits.

In other words, the proof that sugar is linked to weight gain lies in pudding - literally. Why?

The scientists compared more than 135,000 people in 18 different countries on low-fat and low-carb diets. People who eat less fat are more likely to die of any cause; they are also at greater risk of dying from heart attacks and cardiovascular diseases. In contrast, people who eat less carbs have a significantly lower incidence of these conditions.

Because of these unexpected results, the authors of the study concluded that "global dietary guidelines need to be revised"!

What happens when we cut fat?

That conclusion makes even more sense when we find out what happens when people try to cut back on dietary fat. Typically, they only swap fat and creamy ingredients for carbohydrates and sugary foods.

During an 8-year follow-up, involving nearly 50,000 women, the scientists fed half of their low-fat diets. Not only do these people not lose a lot of weight (if any), the risk of diseases such as breast cancer, colorectal cancer, or cardiovascular disease is not diminished, while these are the usual results, advertised as appearing if there is a healthy eating plan.

Part of the problem lies in what happens to the rest of the diet when we suddenly try to eat only low-fat foods. Most "instant" foods on the low fat list are high in sugar and carbs. Look at the nutrition labels of items like cereals, rolled oats, and yogurt: they are high in sugar and carbs even though the fat content is very low.

Meanwhile, testing also shows that both of these ingredients are strongly linked to weight gain. When we reviewed 50 studies on diet and weight gain, it was found that, on average, the more refined nuts a person ate (like processed cereals and oats), the more gain more weight during the entire trial period.

Therefore, even though low-fat products are advertised as a tool to help with weight loss, they actually contribute more to the process of weight gain compared to a high-fat but low-refined product.

As such, fat is an extremely important ingredient in the diet, while sugar - although ubiquitous in dozens of foods per day - is not. This means that while reducing sugar is a matter of perseverance, it is still a must if you want to lose weight, instead of focusing on cutting fat.

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