"Fat" vs "Sugar", what's worse for your health?
When the idea of “wanting to lose weight ” comes to mind, one of the first things many people can think of is cutting down on fried foods, oily foods, because they are high in fat . You have to cut down on drinks, sweetened beverages, desserts, milk and butter in order to get that effect, but… is it actually fat or sugar that harm our body more?
Kate Patton, RD, LD Dietitian Association Heart of America (The American Heart Association, or AHA) states that "both fat and sugar is not good for the couple. But we're only talking about saturated fats, trans fats, and added sugars. This can cause confusion for many people. "
Bad fats that are bad for the body
Saturated fats and trans fats are bad fats for the body. Because it increases the amount of bad fat (LDL) and bad cholesterol in the body It also reduces the amount of good fat (HDL) to less. Resulting in inflammation within the body And develop into the cause of diseases related to blood vessels and heart
Saturated fat is found in animal fats. And some plants like Coconut oil And palm oil
Trans fats are fats that are processed by hydrogenation, resulting in higher melting point oily or fats that can be stored for a long time. The taste is similar to animal fat, but is cheaper than it is found in food and deli, as well as in baked goods such as potato chips, fried foods, margarine-based bakeries, frozen pizzas, etc.
If you want to reduce the amount of bad cholesterol in the body. The intake of foods high in saturated fat should be reduced to less than 5-6% of the total daily calorie intake. But for trans fats There is not yet a quantity that is proven to be safe to consume. Because trans fats are not natural It is man made So if it can be avoided Should be avoided as much as possible
Good fats that your body should get
Not that fat will not benefit the body at all. Because healthy fats are monounsaturated fats And polyunsaturated fats (Monounsaturated and polyunsaturated fats) if can reduce the consumption of saturated fat. And replaced with monounsaturated fats And polyunsaturated fats Will be able to reduce the risk of cardiovascular disease
Monounsaturated fat It can be found in olive oil, canola oil, avocado, and nuts.
The polyunsaturated fat. They are found in omega-3 and omega-6 foods, with omega-3s being good fats that the body cannot produce on its own. Therefore must be obtained from eating Helpful to reduce inflammation. And reduce the risk of blood clots They are found naturally in fatty seafood such as salmon, sardines, and grains like walnuts. And flax seeds
Omega-6 helps strengthen cells. And various nerve fibers in the body can be found in soybeans, coconut, sunflower seed oil. And safflower oil
Sugar necessary for the body?
Although sugar is necessary for the body. Because it gives good energy in both emergency situations And in the storage of energy reserves for use in time needed But not all sugars are healthy. Fructose from fruit And lactose found in fresh milk Can still choose to eat safely Under limited throttling
But what I want to avoid as much as possible Is the added sugar itself (added sugar). In most cases, this type of sugar. (Often found as sucrose) is not a natural sugar. Instead, it is added to make it taste sweeter and sweeter.It can be found in sweets such as candies, snacks, cookies, ice cream, and is also an ingredient in many foods including bread, cereals, and sauces. tomato When a variety of foods are found with added sugars May cause us to consume more sugar than necessary each day without knowing.
"Consuming too much sugar It may increase the risk of obesity and diabetes , ” adds Kate Patton RD, LD, a dietitian at the American Heart Association.
Women should consume less than 100 calories (6 teaspoons or 25 grams) per day.
Men should consume less than 150 calories (9 teaspoons or 36 grams) per day.
Fat vs sugar, what makes it worse for health ?
The answer is fat or sugar if eaten as saturated fats, trans fats, and added sugars for flavor. They are both bad for the body.
Also, take a look at the product label carefully. Because foods written as low fat (low fat) may contain additional sugar. Or foods that are low in sugar (low sugar) may be found to contain saturated fat. Or high trans fats Therefore, it should be noted the packaging label carefully. To choose foods that are fat And sugar that is bad for the body to keep low Just this will help us to have good health easily.
