THE GOOD AND THE BAD: LEARN THE TRUTH ABOUT FAT AND SUGAR
by Dr.
Josh Axe 27.06.2018
Over
the past few decades, the diet industry has waged a fierce war on fat, leading
consumers to believe that cutting down on your consumption of fat is the key to
weight loss. However, it’s good to know that not all fats are unhealthy and
that, on the other hand, many “healthy, low-fat foods” sometimes do more harm
than good in the fight for your overall health.
If
you take a stroll through just about any supermarket, you’re bound to encounter
an endless array of suspicious “healthy” foods. They may have been slapped
with a “fat-free” or “reduced fat” label, but they may actually do more harm
than good.
What
the diet industry doesn’t tell you is that these low-fat foods are usually
pumped full of preservatives, additives, and extra sugar intended instead to
boost flavor and enhance palatability.
Not
only can added sugar be even more detrimental than fat when it comes
to your weight, but it can also take a toll on just about every other aspect of
health as well.
Plus,
by cutting down on your fat intake, you may actually be eliminating the many
potential health benefits that healthy fats can provide (listed below).
Many
consumers are left wondering – what has a more negative effect on your health –
fat or sugar?
NEGATIVE EFFECTS OF SUGAR CONSUMPTION
·
Sugar has been shown
to trigger inflammation, which is actually at the root of most
diseases. Why? Sustaining high levels of inflammation long-term has
been linked to an increased risk of several chronic conditions, such as heart
disease, diabetes, and autoimmune disorders. (1)
·
Recent research also suggests
that loading up on added sugar might heighten your risk of cancer. There is an
indirect link between sugar and cancer risk, mostly due to the fact that
obesity heightens your risk for many types of cancer.
·
As you may already know, sugar
consumption has also been associated with a higher risk of obesity,
insulin resistance, and metabolic syndrome, all of which can kick up your risk
of chronic disease.
·
Sugar is highly addictive,
which can make it nearly impossible to quit cold turkey. Why? Sugar stimulates
the release of dopamine, a neurotransmitter that controls the reward and
pleasure centers of the brain, simultaneously causing a slew of sugar
withdrawal symptoms when you finally do decide to cut back on your
sugar intake.
Keep
in mind:
These negative health effects are limited to added sugars
found in processed and unhealthy foods like baked goods, sugary sweets, and
soft drinks.
GOOD SUGARS (AND FATS)
Plenty of healthy foods like fruits contain natural sugars, but
they also supply a host of important micro nutrients as well as fibre,
which can slow the absorption of sugar and negate any potential negative
effects on health.
But
while added sugar is universally considered unhealthy across the board, fat is
actually an incredibly important part of the diet and can come with a long list
of health benefits.
BENEFITS OF HEALTHY FAT
·
Unsaturated fatty acids found
in foods like avocados, olive oil, and almonds can actually boost heart
health, lower cholesterol levels, and alleviate inflammation.
·
Certain saturated fatty acids
such as coconut oil may also have health benefits and have been linked
to better brain function and increased fat burning (if eaten
according to a planned calorie intake).
·
And while it may seem
counter intuitive, upping your intake of healthy fats can also slow gastric
emptying, keeping you feeling fuller for longer to ward off cravings and amp up
weight loss.
However,
not all fats are created equal.
THE NOT-SO-HEALTHY FATS
While
fats found in whole, unprocessed foods such as nuts, seeds, and oils are
jam-packed with benefits, the fats found in highly processed foods are not
at all good for your health. Trans fats, for example, are found primarily
in processed foods, and hydrogenated vegetable oils have been associated with a
wide range of negative health conditions such as heart disease and diabetes.
Steer clear and stick to healthier sources of fats instead to help optimize
your health.
FAT VS. SUGAR – WHAT’S THE ANSWER?
The
healthiest and most sustainable way to improve your health is to make minor
changes for healthier choices. Sugar is highly addictive and has been
associated with a number of adverse effects on health. Healthy fats, on the
other hand, are an essential part of the diet and may actually aid in weight
loss, improve heart health and reduce inflammation. For this reason, it’s best
to swap the sugar out of your diet and fill up on healthy
fats instead.
Remember:
Even if some fats are considered healthy, it’s best to eat
them in moderation if you want to lose weight. Adjusting your calorie intake is
crucial for weight loss, and fats, even the healthy ones, have a lot of
calories.
If
you want to become your healthiest self, opt for foods like:
·
coconut oil
·
avocados
·
extra-virgin olive oil
·
grass-fed butter
·
fatty fish
·
nutrient-rich nuts and seeds
I
also suggest skipping the sugar from processed foods, sugar-sweetened juices,
energy drinks or sodas, and other unhealthy sources.
If
you do need to add a hint of sweetness to your favourite baked goods or
beverages, select natural sweeteners like:
·
raw honey
·
stevia
·
dates
Not
only can these ingredients supply a bit of extra flavor, but they also contain
vitamins, minerals, and antioxidants that make them a much better alternative
to plain, white, processed sugar.
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