Fat, is always blamed for being fat. But is it true that only fat can make you fat? Many a times while dealing with overweight and obese clients, I see that their fat intake is really moderate to low. And it really makes me find out what is the real cause of them being overweight or obese. So majorly we have two foods group which gives us empty calories. One is fat and other is sugar. So, Sugar is making you fat?
So when you think about the reason why you have increased your body fat, you will have to focus on your intake of sugar. If you go on no fat diet and still continue to eat good amount of sugars, then definitely you will still have high fat per cent in body. I am sure almost al of us know that fat is the storage form of energy n our body. So when you eat large meals, required food is converted in to energy and is supplied to the required organs cells tissues of the body. Now what happens with the surplus? Yes you are right, that is stored. Exactly the way we human try to store our resources which we have in excess.
The storage of excess energy in the body is in the form of FAT. So when there is high intake of fat, it is easier for the body to store it as fat. So when you want to look at fat loss, it is easy to understand that your should start restricting fat in diet. Sources of fats/oil : Cooking oil, vegetable oil, animal oil, ghee, butter, margarine etc.
But there are few over weight and obese people who go on fat free diet or oil free diet, still are not able to loose fat from body. So what could be the reason for fat gain? Hmmmm.. What about sugar in diet? When you want to lose fat it is also important to give up energy and calories you get from sugar. Whenever you eat any food, it is converted to energy and then it is absorbed by the body. So we have to make sure that we give body food that is enough for body to utilize.
We have to be very clear about the sugars we choose in our diet. Natural sugar is different from added sugars. Natural sugars we get from whole foods had many nutritional properties which is lacking in nutrients and gives just calorie which is converted into energy and then directly into fat.
So sugar is fattening or no will definitely depend from the source it has come from. SO we really have to be careful while making a decision of a sweet or beverage and try to understand wether the sugar has come from natural source or added sugars. Habit of reading nutritional labels and ingredients play major role here as well. So when you consume too much of sugar added products of foods, there is high risk of being over weight and obese. The speed at which obesity is attacking us is something unbelievable. This is because of the over consumption of sugary syrups, sodas, energy drinks, artificial flavored fruit juices, chocolates, sweets etc.
So now it’s time for us to realize the consequences of sugar. It is the BAD food in our diet. I would even agree to the statement that “ SUGAR is more dangerous that OIL”. So if I have to tell you the allowance for the entire day for a healthy person with ideal weight. Sugar consumption should not exceed more than 15gms ( 3 small spoons) per day.
Do not reach to a stage where you have to go on sugar free diet and eat food which doesn’t make you happy or make you feel sweet. So stick to the thumb rule of eating just 15gms added sugar in a day and stay a happy and healthy living. Also it would be great if you can replace this added sugar with natural sugar present in foods. Eg. Honey, fruits etc.
So if you are planning to eat cornflakes and need a little sweet taste, you can do two things:
- Added a spoon of sugar
- Add fine chopped fruit to it.
So in this case, definitely adding fruit will be 100 times better choice. So this presence of mind in selecting of food comes as you keep reading and also as you keep practicing the same and feel for yourself how healthy it feels.
I hope many of you start looking of other natural alternative for Sugar.
RD Neha Kava
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