If you're wondering if it's worse the sugar Whether it's the excess calories that lead to weight gain or are detrimental to health, you're not alone. In recent years, sugar has been demonized almost as much as fat was previously demonized, and amidst so many contradictory messages, it's easy to get lost. The reality is that body weight depends largely on the balance between the energy we consume and the energy we expend, but the type of calories we consume also influences how our body responds.
Understanding how sugar, fats and calories Understanding blood glucose, insulin, appetite, and ultimately, obesity, is key to making smarter food choices every day. Below, you'll see, in a clear and scientifically sound way, the role each of these factors plays in weight management and metabolic health.
Blood sugar: why it matters so much to keep it under control
Maintaining some stable blood glucose levels It is essential for preventing diabetes, cardiovascular problems, and damage to key organs such as the kidneys, eyes, and nerves. Both excessively high blood sugar (hyperglycemia) and excessively low blood sugar (hypoglycemia) can have serious consequences if they persist or are not corrected promptly.
On an empty stomach, after a night without eating, a blood glucose level below... is considered to be 100 mg/dL is normalWhile values ​​equal to or greater than 126 mg/dL may indicate prediabetes or diabetes, according to organizations such as the American Heart Association. Above these levels, the risk of coronary heart disease or stroke increases significantly.
To stay within that healthy range, it is usually recommended to reduce consumption of added sugars and highly refined flours, and prioritize slow-absorbing carbohydrates and fresh foods. But here's where the big question arises: does it matter more to focus on sugar or on the total calories I eat each day?
Dietitians and clinical nutritionists agree that the sugar we eat can cause rapid changes in blood glucose, while Energy balance (calories in versus calories out) This is what ultimately determines body weight in the medium and long term. It's not a war of sugar versus calories: they are two pieces of the same puzzle. Understanding how it works energy balance It helps to set realistic priorities.
Sugar or calories? How they share the spotlight in weight control
From a physiological point of view, the body works with a fairly simple logic: if for a while You eat more calories than you burnYou store that excess as fat; if you eat less, you draw on your reserves and lose weight. But the composition of those calories (whether they come from sugar, fat, protein, etc.) determines how easy it is to maintain that energy balance.
Sugar, especially the sugar that is added to processed products and beverages, it has several problematic characteristics: it contributes calories that are very easy to consumeIt's not very filling, it spikes blood sugar and insulin quickly, and in many people, it triggers cravings later. All of this can lead to eating more than you think without you even realizing it.
Calories, however, are what ultimately "find their worth." A person can gain weight on a low-sugar diet if they eat a lot of fats and refined flours, and another can lose weight with some sugar in their diet if they maintain a moderate caloric deficitWhat we do know is that reducing sugar often facilitates a spontaneous reduction in calories, because it improves appetite control and avoids so many peaks and lows.
In summary, sugar has a more significant influence on the short term (glucose, cravings, energy)While caloric balance is key in the long run (weight gain or loss), focusing on only one of the two factors leaves the strategy incomplete.
What happens when blood sugar is too high
A level of persistently elevated blood glucose (Hyperglycemia) is usually due to multiple factors: eating more than usual, not receiving the right dose of insulin in people with diabetes, being under intense stress, going through an infection, or even chronically sleeping poorly.
If this situation is not corrected, in the medium and long term it may be advantageous Kidney disease, heart disease, nerve damage and other metabolic problems. In the short term, many notice symptoms such as excessive thirst, frequent urination, blurred vision, headaches, or constant fatigue.
In people who tend to have high blood sugar, it is advisable to limit as much as possible the products high in added sugarsSugary drinks, processed pastries, very sweet breakfast cereals, highly refined white bread, pastries, etc. These foods provide hardly any useful nutrients and cause blood glucose levels to spike quickly.
A good strategy is to combine carbohydrates with lean proteins or healthy fats in the same meal to slow down glucose absorption. Something as simple as adding egg white to a slice of toast. wholemeal breadEating apples with peanut butter or having bread with avocado helps to smooth out the rise in blood sugar.
In addition, carbohydrates rich in fiber (oats, legumes, sweet potato, whole fruit) They stabilize blood glucose levels because they slow gastric emptying and intestinal absorption of glucose. In fact, knowing tables with the calories per 100 grams And the composition of foods helps in choosing better options. Even so, more than obsessing over a specific food, what makes the difference is the overall eating pattern.
That is why there is so much emphasis on monitoring the serving sizes and adapting them to each person's needs according to their size, physical activity, and goals. For those already diagnosed with diabetes or prediabetes, using a glucometer allows them to see firsthand how their blood sugar levels respond to different foods and times of day.
When sugar falls short: hypoglycemia
The other side of the coin is HypoglycemiaThis refers to an abnormally low blood sugar level, typically defined in adults as less than 70 mg/dL. It usually occurs when meals are skipped, excessive exercise is performed without adjusting food intake, alcohol is consumed in excess, or too much insulin or other hypoglycemic medications are used.
Typical symptoms include tremors, cold sweats, dizziness, intense hungerMental confusion, irritability, and even sudden changes in behavior are all symptoms of the body sending an alarm signal because the brain's main fuel, glucose, is dropping too low.
Clinical guidelines recommend applying the so-called 15-15 ruleTake 15 grams of fast-acting carbohydrates (e.g., gummy candies, glucose tablets, juice, or maple syrup), wait 15 minutes, and check your blood sugar again. If it is still below 70 mg/dL, repeat the process.
When glucose falls below about 55 mg / dLThe risk of seizures and loss of consciousness increases considerably. In such cases, the person may not be able to treat themselves, and the administration of injectable glucagon is the preferred treatment for reversing severe hypoglycemia.
It's not all about food: other factors that affect glucose
Although we often blame only diet, there are many everyday factors that can raise blood sugar without touching the plateSleeping less than the recommended seven hours, being dehydrated, overusing caffeine, skipping a frequent meal, suffering extensive sunburn, or being under intense stress are well-documented examples.
The own time of the day This also plays a role. First thing in the morning, the body releases a surge of hormones (such as cortisol) that can generate the so-called "dawn phenomenon," a spontaneous increase in blood sugar that complicates glycemic control in people with diabetes, even if they haven't eaten anything yet.
A simple tool to improve glycemic response at virtually any time of day is move for a few minutesWalking for just two minutes after a meal has been shown to help reduce the subsequent glucose spike, as the muscles use some of that glucose for energy.
In fact, exercising regularly can improve insulin sensitivity for 24 hours or more, resulting in lower glucose levels with the same diet. Extreme training isn't necessary; brisk walking, climbing stairs, or doing some strength training several times a week already makes a difference.
What is sugar really and how does it behave in the body?
From a nutritional point of view, sugar is a simple carbohydrate It provides 4 kilocalories per gram and can be used very quickly as an energy source by the body. It is found both naturally (in fruits, milk, yogurt) and added to many processed products.
When we ingest carbohydrates, we digest them and they are transformed into glucose that passes into the bloodThe pancreas responds by secreting insulin, which acts like a key for glucose to enter cells and be used or stored. Some of that glucose is stored as glycogen in the liver and muscles, a readily available reserve.
When glycogen stores are full and we continue to overeat, the excess glucose is transformed and ends up being stored as body fatIn other words, sugar can end up as a spare tire if, year after year, our calorie balance remains positive.
It's not the same, however, the sugar naturally present in a whole fruit or in natural yogurt (where it comes with fiber, water, protein, vitamins, and minerals) compared to that added to soft drinks, pastries, or sauces. The food matrix and the presence of other nutrients result in slower absorption and a lower glycemic impact.
Furthermore, various studies have linked a high consumption of free sugars with more systemic inflammation, a higher risk of cardiovascular disease, autoimmune disorders, development of insulin resistance, non-alcoholic fatty liver disease, and even an increased risk of some types of cancer.
Free sugars: how much is too much according to the WHO
The World Health Organization uses the term "free sugars" to refer to all monosaccharides and disaccharides added to food during manufacturing, cooking or at the table, in addition to sugars naturally present in honey, syrups and fruit juices.
Their general recommendation is that these free sugars should not exceed 10% of daily energyIn a 2.000-kilocalorie diet, we would be talking about a maximum of 200 kcal coming from these sugars, that is, about 50 grams per day. Ideally, many experts advocate lowering this to even 5% for greater metabolic benefit.
The big problem is that, with the high availability of Ultra-processed products, sugary cereals, snacks and sweetened beveragesIt is very easy to exceed that limit without realizing it, especially among children and adolescents.
To get a quick idea, it is generally recommended to avoid products that contain more than 5 grams of sugar per 100 grams of food, carefully reading the labels or using hidden sugar calculators available online. It's surprising to see how many "savory" foods contain large amounts of sugar to improve their palatability.
It is also wise to be wary of many. "light" or "low-fat" productsbecause they often compensate for the loss of flavor by increasing the content of sugar, refined starches, preservatives and other additives that do not exactly help to control either appetite or weight.
Sugar, obesity and energy balance: what the evidence says
Obesity is defined as a excessive accumulation of body fat which increases the risk of developing type 2 diabetes, hypertension, heart attack, stroke, and several types of cancer. Globally, approximately half of all adults are overweight or obese, making it one of the major public health challenges.
The most commonly used tool for classifying weight is the Body Mass Index (BMI)The BMI relates weight in kilograms to height in meters squared. A BMI of 25 kg/m² or higher is considered overweight, and 30 kg/m² or higher is considered obese. However, it is only a rough estimate and does not accurately distinguish between muscle mass and fat.
The development of obesity is complex: genetic, hormonal, psychological, environmental, and social factors all play a role. However, broadly speaking, maintaining a stable weight requires a certain level of activity. balance between calories ingested and calories expendedIf the imbalance continues in favor of intake, weight will gradually increase.
The WHO commissioned a systematic review of the scientific literature to analyze whether reduce or increase free sugars It altered body fat measurements in adults and children. The included intervention trials showed that when adults reduced their sugar intake, they lost weight significantly compared to those who maintained or increased their consumption.
These reductions were observed in periods ranging from the 10 weeks to 8 monthsAnd the weight changes were not explained solely by the type of sugar, as other studies found no major differences between taking sucrose (table sugar) or fructose, as long as the total calories remained equivalent.
In children and adolescents, the strongest evidence links frequent consumption of sugary drinks with a higher risk of being overweight and a higher percentage of body fat. In "ad libitum" diets, that is, diets in which people eat whatever they want without a strict calorie limit, consuming a lot of sweets, soft drinks, and pastries tends to significantly increase total energy intake.
In practice, this means that sugar contributes to obesity primarily because facilitates the caloric surplus It alters hunger and satiety signals, rather than through some "magical" effect independent of calories. Even so, its metabolic consequences (insulin resistance, fatty liver, dyslipidemia) are reason enough to strictly limit it.
Dietary fat versus sugar: which makes you gain more weight and why?
For years fat was blamed as the great enemy of the figure, but it's worth clarifying. One gram of Fat provides about 9 kilocaloriesWhile one gram of carbohydrates or protein provides about 4 kilocalories. This means that, for the same amount of calories, fat has more than twice the energy density of sugar.
If we're talking solely about energy, fat therefore has a greater potential to contribute to weight gain if consumed in excess. However, not all fats have the same impact on health. unsaturated fats and omega-3 and omega-6 fatty acids, present in foods such as oily fish, extra virgin olive oil, nuts or avocado, are part of a balanced diet.
This type of healthy fat promotes proper functioning of the nervous systemThey reduce low-grade inflammation, improve the lipid profile (raising HDL cholesterol, the so-called "good" cholesterol), and, in appropriate contexts, can even aid in weight management by increasing satiety. However, they are still high in calories, so it's advisable to moderate your intake if you're trying to lose weight.
At the opposite extreme are the trans fats and some saturated fatsThese are often of industrial origin, resulting from the hydrogenation of vegetable oils. They are found primarily in industrial pastries, ready-made meals, snacks and fast food. These fats are associated with an increased risk of cardiovascular disease, type 2 diabetes, and other metabolic problems.
To illustrate the complexity of the matter, in a television experiment two identical twins were subjected to radically different diets: one followed a very high fat and almost no carbohydrate dietOne person followed a diet high in carbohydrates and sugars, while the other followed a diet rich in carbohydrates and sugars. After a month, the first person lost slightly more total weight but also more muscle mass, in addition to showing worse physical performance and reduced concentration.
The brother who consumed more carbohydrates and sugar lost fewer kilos on the scale, but reduced his [weight/weight] to a greater extent. average of fat and maintained better performance on stress and cognitive tests. The conclusion drawn was that neither sugar nor fat is harmless when consumed in excess, and that extreme patterns are rarely sustainable or healthy.
Sugar, addiction, and difficulty quitting
One of the reasons why it's so hard to cut back on sugar is that it has a strong addictive componentConsuming sweets stimulates the release of dopamine, a key neurotransmitter in the brain's pleasure and reward circuits, similar to what happens with other addictive behaviors.
The more accustomed the palate is to very sweet flavors, the more it raises the sweetness threshold And it becomes even harder to enjoy less sugary foods, which in turn pushes us to continue consuming very sweet products. This spiral explains why, even though sugar isn't essential from a nutritional point of view, it's so difficult to remove it from our diets.
To reduce it realistically, it is usually recommended go down little by little Reduce the amount of sugar added to coffee, yogurt, or homemade desserts, replace soft drinks with water or herbal teas, and rely on more natural alternatives such as dried fruits (dates, raisins) or small amounts of honey or stevia, always understanding that they also provide sugars and calories.
Alternative sweeteners and their role in sugar and weight control
The demand for sugar substitutes has grown with concerns about metabolic health. The industry has invested heavily in them. fructose and high-fructose syrups (such as high-fructose corn syrup) because they are sweeter than sucrose with a smaller amount. However, high consumption has been shown to promote fat deposits in the liver and alter the blood lipid profile.
Among the sweeteners considered "more natural" is the agave syrupIt has approximately twice the sweetening power of regular sugar, precisely because of its high fructose content (around 70%). Something similar occurs with maple syrup, widely used in baking; both should be consumed in moderation, especially if you are overweight, have high triglycerides, or fatty liver.
La stevia Stevia has established itself as one of the most reputable options, as some compounds in the plant appear to have beneficial effects on blood sugar control and possibly blood pressure. It is important, however, to distinguish between pure stevia leaf or quality extracts and some processed products that mix stevia with other sugars. To compare sweeteners and their risks, you can review analyses on [various sweeteners]. saccharin and other alternatives.
There are also molasses from cerealsSugars like rice or barley, which can be used to sweeten in small quantities. Although their nutritional profile may be somewhat more interesting than that of white sugar (due to their mineral content), they are still sources of carbohydrates that should be used judiciously if weight loss is the goal.
Looking at the whole picture, sugar substitutes can help reduce consumption of free sugars They should be used sensibly, but they're not a license to double the amount of sweets. The key remains getting your palate used to a less sweet diet overall.
Ultimately, controlling weight and taking care of metabolic health comes down to respecting the balance between calories and energy expenditurePrioritize minimally processed foods, significantly reduce free sugars and trans fats, and exercise daily. Understanding that neither sugar nor calories act in isolation, but rather within a comprehensive lifestyle, helps in designing a more flexible, realistic, and much healthier way of eating in the long run.
