Beware of preconceived ideas…
In turn, sugar and fat are singled out, accused of being responsible for the increase in overweight and obesity in France. But ultimately, which is the worst in terms of weight gain and health consequences? Above all, both are essential to the body. “Sugar provides us with energy and is even the only fuel for certain organs, such as our brain or our blood cellsrecalls Coralie Costi, dietitian-nutritionist. Likewise, fats provide energy and are part of the composition of our cells or our hormones.” The brain is made up of 60% fat. You should therefore neither ban sugar nor ban fat (except in very specific cases of health problems, to be defined with a doctor).
Whether for one or the other, the first problem is in the quality of nutrients. The “good fats” present in dairy products, fish, oilseeds, oils, etc. are not problematic, unlike “bad fats” such as saturated and processed fats from fried foods, for example, which should be limited. . Same thing for sugar: sugars naturally present in cereal products (bread, rice, pasta, etc.), fruits, dairy products have no impact on health, unlike refined or added sugars. The second problem is quantity. “It’s the excesses that are bad. If we consume too much sugar (the WHO recommends not exceeding 50 g of sugar per day excluding lactose, the equivalent of 10 pieces), it can be partly the cause of diseases such as diabetes, obesity and cardiovascular disorders. It can also cause cravings and fatigue when it passes through the body too quickly.“, explains our interlocutor.
Same thing for fat,”only fats consumed in excess can have a negative effect on our health (obesity, cardiovascular diseases), and more precisely the trans fatty acids found in ultra-processed products (chips, sauces, prepared meals, fast food). -food…)“. The WHO recommends that fats do not exceed 30% of total energy intake and saturated fats, no more than 10%. Verdict: there is no one “worse” than the other and nothing There is no point in opposing them in the sense that they are harmful to health, particularly for the heart, if they are of poor quality or consumed in excess. And for weight?
From a purely caloric point of view, “fat” provides 9 calories per gram, compared to 4 for sugar. We could therefore say that fat makes you gain weight more than sugar. To see things more clearly, two English twin brothers and doctors, Chris and Xand van Tulleken, made an interesting attempt. For a month, the first twin followed a diet low in fat and high in carbohydrates (sugars), while the second twin adopted a diet high in carbohydrates and low in fat. Against all expectations, both twins lost weight (a little more even for the one who ate fatter). It therefore seems that sugar or fat, when consumed independently, do not have a significant impact on weight gain and that it is rather, according to the two brothers, the alliance of the two which is bad for health. “This association causes a real addiction and makes you gain weight. However, it is found in most processed foods which constitute the basis of the food industry…” they emphasize. Foods to avoid as much as possible for both your figure and your health.