Sugar will not make you fat, Here’s Why:
For long enough people have bought into the myth that sugar will make them obese.
This is nonsense as science as shown us time and time again that in reality what truly contributes to weight gain is a caloric intake that surpasses our maintenance levels.
Sugar has only about 387kcl per 100g, which is lower than the average food we eat, Furthermore, sugar is present in our food in small portions, thus it barely contributes to weight gain.
What is your maintenance level?
You keep seeing people eating “clean food” non-stop to feel healthier.
This makes no sense, as “clean food” has usually as many calories as everyday food (the average food has about 500kcal/100g).
So what is our maintenance level?
Quite simply put, it’s the amount of calories one must take daily, to keep his body healthy, up and running while not gaining, nor losing body-fat and muscle.
This equation right here is how you calculate your daily intake:
[700kcal + (14 x Lean Body Mass)] = Daily Maintenance Caloric Intake
With this said, the proof that sugar is actually great while on dieting is that fruit, which is high on fructose, a type o sugar, is very low on calories
For example, a banana contains approximately about 89kcal/100g, this is many time lower than the usual caloric value of most foods.
This leads us to our second topic:
Quantity matters more than quality
It should come as no surprise that the amount of food you eat matters more than what foods
you eat, weight loss wise.
Sadly most people don’t know this.
Of course, I’m not telling you to go eat crap, as obviously, the quality of food does matter, it simply isn’t as much of a game changer as the quantity, because as long as you get your daily protein and carbohydrate consumption you’ll be fine.
Check our article on macronutrients to learn more about your daily macros and the importance of certain nutrients in our system.
But Sweeteners are still better, right? Wrong!
Another perpetuated myth is that sweeteners are better for weight loss than sugar.
This is obviously not true as they contain roughly as many calories as sugar, and present various health hazards.
There are 5 approved artificial sweeteners out there, all quite dangerous to our health:
1. Aspartame (A.K.A. Sunett)
Aspartame is known today as the “Most Dangerous Substance Added to Most Foods Today”, and with good cause,
Aspartame is to blame for about 3 out of every 4 adverse reactions to food additives (data collected by the Food and Drug Administration).
Some of the side effects of aspartame are:
- Memory loss
- Slurred speech
- Breathing difficulties
- Hearing loss
- Muscle spasms
2. Acesulfame potassium (A.K.A. NutraSweet)
Although not as dangerous as Aspartame, Acesulfame Potassium is still considered dangerous, and it is commonly linked to cancer.
Some of its side effects are:
- Mental confusion
- Liver effects
- Kidney effects
- Visual disturbances
3. Sucralose (A.K.A. Splenda)
Research shows that your body can only dispose of about 96.7% of sucralose you consume sparingly.
That 3.3% of chlorinated sugar remaining in your body gets stored in your body and accumulates, making your cells toxic.
Sucralose has been shown to:
- Cause diarrhea
- Disrupt digestion
- Cause headaches
- Disrupt your intestinal flora
4. D-Tagatose (A.K.A. Sugaree)
There was a study done in 1999 where 29 g D-tagatose were added as a sweetener to a continental breakfast. was tested for the appearance of gastrointestinal side effects in a double-blind randomized cross-over study with 29 g sucrose as a control treatment.
The test aimed to find gastrointestinal side effects in a double-blind randomized cross-over study with 29 g sucrose as a control treatment.
The subjects reported the side effects during 72 h following the test meal on a questionnaire grading the symptoms on a five-level scale ranging from “none” to “very strong.”
Although “rumbling in the stomach,” “distention,” “nausea,” “rumbling in the gut,” “flatulence, ” and “diarrhea” scored signi
ficantly higher with D-tagatose, the sugar otherwise was well tolerated in most of the subjects.
Two cases of vomiting after D-tagatose were recorded but in one of the cases, its relation to the D-tagatose intake was questionable.
Only the “distention” score remained higher with D-tagatose for more than 24 h.
Nausea, vomiting, and perceived distension may be due to an osmotic effect in the small intestine of unabsorbed D-tagatose.
The increased flatus is caused by D-tagatose being fermented in the large intestine.
Diarrhea may be explained by osmotic effects in the colon from nondegraded D-tagatose or nonabsorbed short-chain fatty acids produced by the increased fermentation.
With this said, we can now observe a pattern, as most sweaters seem to cause diarrhea when taken in excess.
D-Tagatose side effects:
5. Saccharin (A.K.A. Sweet ‘N Low)
Saccharin has been considered reasonably safe, although its link to cancer is still existing.
Besides that, Saccharin will usually only minor side effects, such as:
- shortness of breath
Where to find most sweeteners?
Sweeteners are pretty much everywhere, and you can find em in foods such as:
- Anything labeled as “sugar-free”
- Alcoholic drinks
- Processed food
- Take-Away Meals
So remember this about sweeteners
They are not nearly as healthy as sugar, wich has been shown to be crucial for our body’s maintenance.
Artificial sweeteners have been heavily linked to cancer, and contain nearly as many calories as sugar itself, for this reason, it would be stupid to choose sweeteners over sugar.
In a nutshell, Sugar is Good, Sweeteners are Bad.