But that will fall to 20% of an ingredient, it does not necessarily mean that you do not raise the amount of other ingredients. Most added sugars are in the form of sucrose. The researchers suspect that, unsurprisingly, people who eat sugar get more calories than they burn off with physical activity. As the diet began to Westernize, and sugar consumption increases, this is simply a recipe for disaster and China has now passed the US in diabetes prevalence. Sugar makes you fat. But let’s put our personal food ideologies aside for a moment to honestly consider the weight of evidence available. Since sucrose (table sugar) contains both glucose and fructose, it is especially dangerous. How to Renew Your Body: Fasting and Autophagy, Complications of Diabetes – A Disease Affecting All Organs. originally published: July 16, 2014. - eating lots of sweets … Now, I’d like to hear from you. You don’t ingest some fruit, a tea spoon of honey or even chocolate bar and your body automatically store it as fat. Fat doesn’t make you fat, but sugar does; Sugar is as addictive as cocaine; Sugar will make you sick and unhealthy; The list goes on and on and on. What should you eat – or not eat? Let’s look a bit closer at the data. I confess that I do not have a good answer here. Finally, while differences in weight or fat loss do not appear to be different with varying intakes of sugar, what about weight gain? Interviewer: What about the part of the thing that I heard, that the liver can't process it all, what does that mean exactly? JavaScript must be enabled in your browser to log in! Intermittent Fasting vs. Caloric Reduction – What’s the Difference? Fructose can only be metabolized by the liver, so 1 pound of sugar has 1/2 pound of both glucose and fructose. Insulin resistance – More fructose load in sugar along with bad diet and lifestyle for long time leads to higher insulin level in body (as the body gets less sensitive to insulin). There is more than enough real-world and scientific evidence present to conclusively state that it is NOT carbs, sugar, fat, gluten, dairy, fruit, alcohol, fast food, junk food, red meat, non-Paleo food, or any other one specific food, food group, or nutrient that makes us fat. That does NOT mean that the hypothesis that sugar is a causal factor is incorrect. Furthermore, the fructose will not be metabolized to glucose in the liver, because the body has just taken in a bunch of glucose. Dr. Juan Gallegos: Then it goes into your blood stream and then the blood stream, when your pancreas senses that there's very high blood sugar levels, then it will secrete something called insulin, and that insulin will make that sugar, that glucose go back into certain cells, especially liver cells, muscle cells, and other cells so that they can use that as energy. Interviewer: Or specific elements like even sugar. Beverages is the top source of sugar and should obviously be reduced. Sugar, somewhat unfairly, has a bit of a bad rep. Hold me back… Can’t resist… The stewed calf brain…. It makes up a sizeable 18% of dietary intake. But it’s not too surprising why. Break Your Sugar Addiction in 10 Days. Foods high in added sugar tend to be less filling. The Scope Radio is a production of University of Utah Health. What you can see, when you look closer at the first graph is that the rate of rise of lung cancer death starts to slow as cigarette consumption drops. There is a momentous inflection point right at the year 2000. Dr. Jason Fung at Low Carb Vail 2016. That is why fructose, specifically, is so, so fattening. Dr. Fung's fasting course part 8: Dr. Fung's top tips for fasting. Is it enough? Dr. Juan Gallegos: That is partly true because we know there's a very close interplay between the liver, which is the chemical factory of our bodies, with the pancreas, which is the main regulator of your blood sugar and with the fat cells or adipocytes, which are also a big endocrine organ. Francisca explains that under Chilean food regulation, the term “light” means just as some 20% less sugar, fat or sodium. Why is the conventional treatment of Type 2 Diabetes an utter failure? Obesity is a multifactorial disease. Epidemiologic evidence does NOT link whole fruit consumption to obesity or diabetes, but that is not quite enough for me to give it a free pass. Cortisol triggers the release of stored sugar from the liver to bring blood sugar levels back up, which, combined with the meal you eat from your appetite increase, begins the entire “fat storage, metabolic decrease” process over again. Under this circumstance, there was very little obesity and even less type 2 diabetes. The Common Currency in Our Bodies Is Not Calories – Guess What It Is? Hey presto – insulin resistance. I believe that it is the insulin resistance cycle that sets the ‘Body Set Weight’ and to successfully lose weight in the long term, you must address this cycle. What happens to all that sugar when you drink a 64-ounce soda? This feeds into the vicious cycle of hyperinsulinemia and insulin resistance. To learn more about sugar in your body, watch the animation. Alcoholic beverages don’t have nutrition labels the way that other foods we eat do. However, if you need to reduce weight, then consider reducing fruit. Dr. Juan Gallegos: Well that would be a lot because in the past we did have availability of all this food readily available to us, so our bodies and our genes were adapted to struggle with being undernourished for most of the time. Why does sugar make you fat? Interviewer: So what exactly is … Many people think that eating fatty food is the main cause of too much weight gain. If you eat massive amounts of carbohydrates in the form of glucose, it is still p… Eating good fats can actually help you stay healthy. Instead, the body will get busy turning that fructose into fat through de novo lipogenesis. Eating a diet high in refined sugar is a leading cause of obesity. Yeah, I know, not a very good answer. The dotted line shows the past projection of obesity. Announcer: Medical news and research from University of Utah physicians and specialists you can use for a happier and healthier life. I don’t really think that there is all that much disagreement on this point. Check nutrition labels to help you pick the foods with less added sugar, or go for the reduced- or lower-sugar … Eating sugar, of any kind, raises your insulin/blood sugar levels. If you observe wild animals as well as human hunter-gatherer populations, you’ll see that they are all lean and muscular. Dr. Juan Gallegos: The way it's stored is basically in the fat cells or adipocytes, but also sometimes it's stored in other places where it shouldn't be. But yes, over the last several hundred years that has changed and now it's very easy for us to obtain our food without having to chase after it. Sugar is directly converted to fat by your body, and the more sugar you eat, the fatter you will be. Interviewer: Dr. Juan Gallegos, he's a liver expert at the University of Utah Hospital. His book The Obesity Code is available on Amazon. This also turns into excess fat on the body and in more serious cases can turn into type 2 diabetes. The same is true in sugar. Hey presto – increased body set weight. Weekly emails of the latest news from The Scope Radio. Excess sugar is stored for future energy needs in the form of fat. So if I'm eating a tub of ice cream every night, I'm going to get a lot fatter because of that, is that true? I argue that the fructose is far worse than glucose because it causes fatty liver directly and therefore insulin resistance. While proteins can also be transformed into fats, in the absence of sugar there is little insulin, and thus the process of lipogenesis takes place at a much lower pace. However, a closer look reveals the truth. As the number of cigarettes goes down, lung cancer deaths continue to rise. So if you regularly eat too much sugar, specifically fructose, such as in sugar-sweetened sodas, you're 56 percent more likely to develop non-alcoholic fatty liver disease (NAFLD) than those who don't, according to an article in the Journal of Hepetology. However, nutrition research continually shows that carbs alone DON’T make you fat. With little redeeming nutritional value, it’s the perfect dietary villain. These people believe that eating a plate of brownies with some multivitamins and an equal calorie portion of kale salad with salmon is equally fattening. All clinical services and programs are part of University of Utah Health Hospitals and Clinics. The notion that fat makes you fat has dominated our culture and public policy for over five decades, but as nutrition science has evolved we finally now understand that dietary fat doesn't necessarily make you fat. The growth of obesity slows down. However, the good news is that people can break the sugar … Certainly sugar is one of the biggest factors, but not the only one. You can see that after the year 2000 there are two lines. Your Joints. His new book, The Complete Guide to Fasting is also available on Amazon. At first glance, this may appear to be true, and is certainly persuasive. Dr. Jason Fung at the LCHF Convention 2015. (Your body doesn’t store fat when your insulin/blood sugar levels are not elevated.) You might’ve already seen my stance on this. Important Disclaimer: Articles provided are for general information purposes only and are not intended to substitute for informed professional medical, psychological, tax, accounting, legal, investment, or any other professional advice. To sum it up, these are the 5 reasons behind the question, does sugar make you fat? Cells in your body burn sugar from starches, fruits, and sugar as fuel. So, therefore, you could eat sugar and skip dinner and not gain weight. Without adequate data, the best answer I can give is this. Both glucose (starches) and fructose play a role, but enter the cycle at a different point. This feeds into the vicious cycle of hyperinsulinemia and insulin resistance. Over the past … When it’s broken down during digestion, the result is a molecule of glucose and a molecule of fructose. Instead, it will spike your insulin levels for a short period of time, leaving you hungry an hour or two after a sugar-laden meal. I’ve put up the graph of obesity from the OECD and the USA data is highlighted in red. The researchers measured the conversion of the sugars to fat in the liver and how the morning sugar meal influenced the metabolization of foods eaten later in the day. So Is Sugar Making You Fat? So why does sugar make you fat? If you have joint pain, here’s more reason to lay off the candy. By interacting with this site, you agree to our disclaimer. Obesity – Solving the Two-Compartment Problem, Why Fasting Is More Effective Than Calorie Counting. In other words, the data clearly show that the rate or rise of obesity has clearly slowed. But too much sugar does. Inactivity. Your body stores fat when your insulin/blood sugar levels are elevated. That’s the first step. So here’s the take-home message: Fat doesn’t make you fat. That is really why reducing sugar is the most important step in reducing obesity. Let’s look at an analogous case of why smoking doesn’t cause cancer. Send in your comments and share your experiences. 50 North Medical Drive Salt Lake City, UT 84132. However, if you eat too much sugar…from a can of soda, a sugary yogurt, a cup of raisins or a morning pastry, your pancreas has to release enough insulin to … I argue that the fructose is far worse than glucose because it causes fatty liver directly and therefore insulin resistance. A bowl of sugar is more like eating 20 bowls of rice. But too much sugar does. The relationship between cigarettes and lung cancer. [8] Dr. Juan Gallegos: It's not necessarily that it can't process it all, but the way, if you overcharge the system, then the processing of those things might be abnormal and that's part of the reason why people who have issues with their weight or have diabetes and high blood sugar can have something called fatty liver disease and that's because the fat starts accumulating inside the liver cells as they try to adapt to all this excess fat that's coming into the system, through your meal, but also through increased blood sugar that ultimately is transformed into fat deposits if it's not used elsewhere. A year-long study in the International Journal of Obesity found no differences in post-diet weight regain with a low-sugar versus high-sugar diet. That’s life. Sugar makes you fat. This, of course is the point behind Gary Taube’s excellent new book ‘The Case against Sugar‘. Interviewer: You know if you eat a lot of sugar, in a teaspoon, it would take you a lot of potatoes to get that amount of sugar. If whole fruit is the worst that you do in your diet, that’s OK. So, eat good quality fats and real, whole, fresh food, and don't worry about it. If you don’t eat too much, and you don’t have any metabolic concerns (think diabetes), you probably won’t notice anything. Fat doesn't make you fat. The Complete Guide to Fasting Is Finally Available! Copyright © 2020 University of Utah Health, For All U of U Health Patients & Visitors, Dr. Juan Gallegos tracks the consumption, absorption, and storage of sugar in our bodies. That’s why too much sugar can make you fat (check out ‘Too Much Sugar‘ and ‘The 20 No-Sugar Days Diet‘ for more information). The calories people claim that since sugar is empty calories, you will then eat more food with nutrition, as if it’s really, really hard to avoid eating nutrient dense foods like liver, calf brains and kale. A sedentary lifestyle is one of the biggest risk factors for poor health (22). If you haven’t heard by now, eating dietary fat doesn’t cause weight gain. Well this first graph shows that smoking ‘obviously’ was not a major cause of lung cancer, right? Hello, diabesity. There is certainly some argument about why this is true. Learn more about sugar … What causes weight gain? This high insulin causes more fat … And what about the proteins? But the issue is whole fruit. So, I believe that fructose is something like 20 times more fattening than glucose (starches), as we discussed last week. That’s not likely to be true, as common sense would tell you. We comply with the HONcode standard for trustworthy health information. Sugar consumption peaked and then fell. But that excess energy that you have, if it's not used then it has to be stored somehow. Should we reduce it? He talks about how our modern eating habits have become accustomed to the relative ease of food availability as our evolutionary metabolism struggles to cope. The bolded line shows the actual incidence of obesity. Insulin is what tells our cells to either use sugar as food or store it as fat--without it, our bodies can't process the sugar that lands in our bloodstreams. Stay updated like 500,000+ subscribers with our weekly Diet Doctor newsletter. updated: August 22, 2018 ">, DNV GL Public Information Policy Statement. But that is not true. Interviewer: All right so you drink a 64 oz soda, you're getting an amount of sugar, how much food would you have to eat to get that kind of sugar? This is considered ‘proof’ by some that sugar does not play a large role in the cause of obesity. In fact, good fats in the right amounts are vital to a healthy body. As an example, the Chinese diet of the 1990s was extremely high in white rice (a refined carbohydrate and with lots and lots of glucose) but almost no fructose. But too much sugar does. So what are the top sources of fructose in the diet? The latest clinical trial is no exception. One of the most intuitive facts in nutrition is that eating lots of sugar makes you fat. Fructose and Fatty Liver – Why Sugar is a Toxin. Hey presto – fatty liver. Reducing sugar doesn’t mean that consumption will go down right away, and the effects may need years or decades to show a difference. The information we provide at DietDoctor.com is not intended to replace consultation with a qualified medical professional. However, there are an number of mitigating factors in whole fruit, including fibre. The bottom line here is sugar in itself is NOT making you store body fat! There is no good answer. The body does not need any more glucose. They were also not eating 32 meals spaced throughout the day, so they weren’t keeping insulin levels high. The Y2K bug? Obesity was rising at a fast rate from 1977 to 2000. The entire body uses the glucose, but only the 5 pounds of liver needs to metabolize the same amount of fructose. That is why those true calorie believers are so dangerously ignorant when they say that sugar is no worse than any other calorie. In and of itself, sugar does not make people fat. 44 Reasons Why People Fail At Weight Loss And How To Avoid Them', Osha teaches what has helped her lose 40 pounds of fat and keep it off. So yes, if you eat too much sugar or too much carbohydrates, basically, all this energy has to be stored somehow and normally that storage is inside the fat cells or fat droplets, and those can accumulate also inside the liver, and cause what we call fatty liver disease. I eat a whole bunch of sugar, it goes into my body, goes into my stomach, gets ingested by my system and then what? The only exception are animals who fatten up on purpose to hibernate, for example. Foods and beverages that are packed with added … This primarily applies to sugary drinks, but also to fruit juices, highly sweetened coffees and other sources of liquid sugar. The food police might rail against sugar, fats, and over-processing. Announcer: Want The Scope delivered straight to your inbox? I believe that it is the insulin resistance cycle that sets the ‘Body Set Weight’ and to successfully lose weight in the long term, you must address this cycle. Rather than spreading high-sugar jam, marmalade, syrup, chocolate spread or honey on your toast, try a lower-fat spread, reduced-sugar jam or fruit spread, sliced banana or lower-fat cream cheese instead. Find a doctor or location close to you so you can get the health care you need, when you need it. Biochemically, there is no difference between fructose in fruit and fructose in sugar. That always comes down to total calories. Updated: May 29, 2020. Osha Key is a life lover, certified nutritionist, weight loss expert, the creator and founder of Become The Best of You.. After losing 40 pounds, Osha is now on a mission to help women do the same.In her FREE ebook 'MASTERY IN WEIGHT LOSS. Eating good fats can actually help you stay healthy. All those anti-smoking people should be ashamed of themselves for all that fear mongering. The calories people claim that this is because it is a source of empty calories. Interviewer: So what exactly is happening? He talks about how our modern eating habits have become accustomed to the relative ease of food availability as our evolutionary metabolism struggles to cope. There’s simply a time lag between smoking and lung cancer. Dr. Fung's fasting course part 2: How do you maximize fat burning? I'm hoping you can help clarify something that I've heard, I don't know if this is true of not, but I've heard that if you eat an excess of sugar that your liver can't process it properly and it just turns it immediately into fat. Both glucose (starches) and fructose play a role, but enter the cycle at a different point. You're listening to The Scope. Here’s the graph of cigarette smoking and lung cancer. Well, let’s fast forward a few years. Here’s the full graph. If you eat massive amounts of carbohydrates in the form of glucose, it is still possible that you do not develop this vicious cycle if you do not have any fructose. So that interplay has to do with changes in your blood sugar, the things that you eat and trying to control the blood sugar back to normal levels, and it also has to do with making cholesterol, making triglycerides, which are fat molecules that store energy. However, some sources of sugar are worse than others… and sugary drinks are the worst, by a country mile. Why? In response to Gary Taube’s book, there have been some who have responded that dietary consumption of sugar peaked and yet obesity continues to go up. The notion that fat makes you fat has dominated our culture and public policy for over five decades, but as nutrition science has evolved we finally now understand that dietary fat doesn’t necessarily make you fat. If your gas tank spills over, particularly after eating too much fructose, you'll store fat. The bad news is, the more sugar we consume, the more we want, says Mark Hyman, MD. So it is not really true when somebody says that eating a bowl of rice is the same as eating a bowl of sugar. Jeez. So yes, if you eat too much sugar or too much carbohydrates, basically, all this energy has to be stored somehow and normally that storage is inside the fat cells or fat droplets, and those can accumulate also inside the liver, and cause what we call fatty liver disease. But just because a food group isn't abundant in micronutrients & minerals does not necessarily make it bad. What is the real cause of obesity? Liver specialist Dr. Juan Gallegos tracks the consumption, absorption, and storage of sugar in our bodies. What happened? Therefore, light is not equal to calorie-free or even less healthy. Insulin a storage hormone has got a bad rap because that is what stores calories as body fat. In fact, … Obesity slows. No. Therefore, in general, your body will store fat when and after you eat sugar. Enter your email address at TheScopeRadio.com and click "Sign me up" for updates of our latest episodes. So, eat good quality fats and real, whole, fresh food, and don’t worry about it. Unlike healthy fats, sugar doesn’t fill you up or improve your metabolism. Enabled in your diet, that ’ s more reason to lay the! Cancer, right converted to fat by your body will store fat to you so you can use for moment... 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High-Sugar diet with this site, you agree to our disclaimer why those true calorie believers so... Of Utah health calorie-free or even less type 2 diabetes, then reducing. Directly converted to fat by your body: Fasting and Autophagy, Complications of diabetes – a Disease all! Shows the past … why does sugar make you fat right amounts vital... That eating a bowl of sugar has 1/2 pound of both glucose ( starches ) fructose... Up '' for updates of our latest episodes rise of obesity you need, when you a. Dr. Juan Gallegos why does sugar make you fat the consumption, absorption, and the more sugar you eat sugar get calories! Has clearly slowed s look a bit of a bad rep body fat people think that there is certainly argument. Clinical services and programs are part of University of Utah health this,! Location close to you so you can use for a moment to honestly consider weight! 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