In turn, we accuse the fat and sugar which are responsible for the progression of weight gain and obesity. I must say that our consumption of fat has risen sharply in recent decades and things such as sugar. So here we are going to define these two and compare in terms of weight gain. Two questions that evolve are:
What you need to know about sugar and fatty acids?
- Which is the worst in terms of weight gains?
Fat is higher in calories than sugar
The first thing to know is that the lipids (fats or fatty acids) provide more calories than carbohydrates. Thus, for each gram of sugar consumed, it provides our body with 4 calories, while a gram of fat provides 9 calories.
Fat contains more than double the calories than sugar. Thus in a balanced diet, the recommended amount of fat should be lower compared to carbohydrates (sugars) and proteins. This way, the recommended dietary lipids are 30-35% of total calories with 50 to 55% carbohydrates (source of energy) and 9 to 12% protein.
As a guide, be aware that third category of nutrients that include proteins brings sugar as 4 calories per gram. But our eating habits strongly derivative and these proportions are not respected explaining the progression of overweight. The problem we encounter now is mainly hidden sugar and fat, the result of the industrialization of our food.
Formerly, when you cooked yourself with basic food, we knew precisely dosing the quantity of sugar and fat added. Today, these ingredients are hidden in the products which are ready-made and it becomes difficult to identify the amount of calories/fat/sugar even by reading the labels on the packaging.
Beware of hidden fat
Some fats add flavor, even the reversal of soft or crispy. Thus the industrial products contain this in most of their preparations, and sometimes abused. To avoid becoming a victim of excess fat, the first rule is to limit the meals and processed industrial products and make yourself eat fat in your knowledge.
But the fat is hidden in the most current products without being suspected : starting with meat, cheese (the percentage of fat in certain cheeses is calculated from the dry weight, which is confusing) fish, seafood, oils, biscuits and cakes, crackers, sliced bread, pasta, pie, pizza and the list is infinite.
You should also know that there are three types of fatty acids:
- Mono-unsaturated fatty acids.
- The polyunsaturated fatty acids (which include omega-3 and omega-6).
- The saturated fatty acids.
These are not beneficial to health and are therefore limited to what are generally animal fats (red meat, meats, dairy products …). And beware of sauces and dressings! Even in small quantities, they are real concentrates of fat!
Beware of hidden sugar
The sugar is even added in savory products (sauces, ready meals, bread manufacturers, pasta …). As for fat, sugar is added to almost all processed foods. For products that are known by definition sweet this is often in excess: soda, fruit drinks, breakfast cereals, chocolate bars, cakes and biscuits industry, etc.
As with fat, return preparations “home” can control the amount of sugar. It is also necessary to curb the sweet drinks, and if required, use sugar free sweeteners and diet products. It is also recommended to favor carbohydrates with low glycemic index (GI) at the expense of those with a high GI.
Overall, high GI foods are those containing refined sugar (sweets, white sugar, soda, maple syrup, corn, jam …) and white flour (white bread, pasta undercooked white rice, muffins, pastries, rice cakes, breakfast cereals and sugary refined).
Low GI foods are: the whole grains (multi-grain bread or basmati rice, semi-complete pasta, quinoa, oats, buckwheat), lentils, beans, fruits and natural sweeteners.
Remember that in practice not to grow because of the sugar and fat?
The priority is to limit the fat intake, but we must also beware of refined sugar (high GI). You should also be aware of and identify products in which lurk additional quantities of fat and sugar.
At minimum, follow these three rules:
- Cook yourself with basic ingredients and limit the products prepared industrially.
- Limit animal products and take benefits of plant products.
- Focus on products with a low GI and limit refined sugar.
Weight gain and alcohol:
Alcohol also grows with 7 calories per gram of alcohol, which is more than sugar, and not far from fat…!