Does Sugar Make You Fat?

We’ve all heard about the dangers of sugar. Cookies, ice cream, and other sugary desserts contribute to the rising rates of diabetes, heart disease, stroke, and premature death. Yet, the average American consumes over 16 teaspoons of sugar per day. But does sugar make you fat?

A recent study conducted on more than 450,000 people from 10 different countries linked sugary drinks and artificially sweetened soft drinks to higher mortality rates. Individuals who consumed two or more glasses per day had a greater risk of dying from all causes than those drinking less than one glass per month.  

When you’re young and healthy, you probably don’t think too much about heart disease and other risks of sugar consumption. But you care about your looks. So, the question is: does sugar make you fat? 

The answer depends on several factors, including how much sugar you eat and what your diet looks like. Your carb tolerance and metabolic health matter too. 

Generally, using small amounts of sugar is unlikely to cause weight gain. However, this ingredient comes in many forms and hides where you least expect it. You could be eating a lot more sugar than you think! 

Don’t fret, though — we’re here to help you get leaner and make smarter food choices. Today we’ll talk about sugar and weight gain, how to spot hidden sugars, and what alternatives you have. 

Does Your Body Need Sugar? 

Carbohydrates are the body’s main source of fuel — and sugar is a carbohydrate. So, does your body need sugar?

According to the American Heart Association (AMA), the answer is no. Although sugars are harmless when consumed in small amounts, your body doesn’t need them to function optimally. 

Except for meat, fish, and eggs, most foods contain sugars in the form of glucose, fructose, lactose, maltose, and so on — even if in just trace amounts. Spinach, for example, has 0.1 grams of sugars per cup. One avocado provides 1.3 grams of sugars. 

The problem is that most people consume sugar in excess. 

AHA recommends no more than six teaspoons of sugar per day for women and nine teaspoons per day for men. Just one can of soda has seven to 10 teaspoons of added sugar! 

You’re probably thinking that you need sugar to replenish glycogen stores and get the energy needed for mind-blowing workouts. What you actually need is a source of quality carbs, not sugar. 

Carbs vs. Sugar: Know the Difference 

Let’s get this straight: sugars are a type of carbs, but not all carbs are sugars. 

Carbohydrates come in different forms, with starch, fiber, and sugar being the most common. Glucose, fructose, and glucose — the most common types of sugars — are classified as simple carbs. Starch and fiber are complex (“good”) carbohydrates. 

Quinoa, for instance, has 19.7 grams of carbs, including 2.6 grams of fiber and less than 1 gram of sugar per half-cup. This pseudo-grain is rich in complex carbohydrates, offering steady energy throughout the day. But it only contains a small number of sugars. 

When you hear someone saying that your body needs sugar, they’re actually talking about carbs. Added sugars have zero nutritional value, points out AHA. 

Some diet plans, including the keto diet, limit carbs to less than 50 grams per day and yet, they are safe in the long run. Even if you cut out carbs, your body can turn to protein or fats for fuel. 

For example, a 2004 study in Experimental and Clinical Pathology investigated the effects of a 24-week ketogenic diet on obese people. Their daily carb intake was limited to 30 grams per day.

By the end of the study, subjects experienced significant reductions in body mass index, body weight, triglycerides, blood sugar, and cholesterol levels. Their bad cholesterol levels decreased, while good cholesterol increased. No adverse effects have been reported. 

While it’s unrealistic to think that you can give up carbs forever, you can and should cut out added sugar. 

Don’t expect it to be easy, though. A whopping 74% of packaged foods and drinks contain sugar in one form or another.

Does Sugar Make You Fat?

Low-fat diets were all the rage back in the ’90s. Dietary fat was blamed for weight gain, obesity, heart disease, and other common ailments. Current research indicates that sugar, not fat, is responsible for these issues. 

Added sugar contributes to weight gain through several mechanisms. 

First of all, it’s high in empty calories. Like all carbs, sugar provides 4 calories per gram. The difference is that it does nothing for your health. 

Brown rice, for example, has 26 grams of carbs, including 0.2 grams of sugars. It also contains protein, zinc, magnesium, thiamin, and other essential nutrients. See more about it here. 

Chocolate cake, by comparison, boasts 73 grams of carbs — including 55 grams of sugar — per slice, depending on the ingredients used. 

Although it contains iron, calcium, potassium, and other nutrients, the sugar content offsets any health benefits. Soft drinks, candies, and flavored yogurt are even worse from a nutritional standpoint. 

High-sugar foods also cause blood glucose spikes followed by crashes. Plus, they’re not as filling as oats, black rice, sweet potatoes, and other foods rich in complex carbs. 

Over time, elevated blood sugar may lead to insulin resistance, which in turn affects your body’s ability to metabolize carbohydrates. 

Hyperglycemia also promotes inflammation and impairs normal cell function. These factors contribute to weight gain and cardiometabolic disorders in the long run. 

Insulin resistance promotes obesity — and vice versa. Since insulin and leptin regulate each other, insulin resistance affects appetite and fat burning. In clinical trials, high-sugar diets have been positively associated with leptin resistance, a major risk factor for weight gain.

High-Sugar Foods Promote Overeating

Think about how you feel after eating a slice of cake. Your energy goes up and you don’t feel hungry anymore. But these effects wear off within an hour or two, so you reach for an energy drink or a chocolate bar. 

Oatmeal, turkey breast, steak, and other foods — especially those rich in protein or complex carbs — keep you full longer. Plus, they provide steady energy with no crashes. Protein, for instance, increases satiety and improves appetite control. 

Sugary foods have the opposite effect. 

Clinical evidence shows that extremely sweet or fatty foods stimulate the brain’s reward system in the same way that drugs do. After ingestion, they increase dopamine release and create feelings of well-being. 

Over time, your brain adapts to these changes and becomes less sensitive to dopamine. As a result, it demands more and more sugar to reach the same threshold of pleasure. Researchers even have a name for it — “hedonic hunger.” 

To keep things simple, added sugar messes up your brain and the hormones that regulate appetite. This may lead to stronger cravings and increased hunger. 

We’re not saying that sugar is just as addictive as cocaine. That’s just a myth. However, this popular ingredient does affect your brain’s reward system and may cause addiction. 

A research paper featured in Neuroscience and Biobehavioral Reviews notes that animals fed with high-sugar foods experienced cravings and withdrawal symptoms during sugar abstinence. As the scientists note, intermittent, excessive sugar intake has opioid-like effects and can lead to dependency.

Excess Sugar Consumption Is Directly Linked to Weight Gain

Hundreds of studies published over the years confirm the link between sugar consumption and weight gain. 

Sweets and desserts, for instance, were associated with a larger increase in body weight than fruits, potato chips, nuts, olive oil, meat, and dairy in a 2012 review published in Food and Nutrition Research. 

The same source has found a dose-dependent relationship between the consumption of refined grains — which are a major source of added sugar — and weight gain. 

Furthermore, a large-scale study conducted on 135,335 people linked high-carb diets to a greater risk of death from all causes. 

Dietary fat was not associated with heart disease. Surprisingly, individuals with higher saturated fat intakes had a lower risk of stroke than those eating less saturated fat. 

These findings indicate that sugar, not fat, may be to blame for the widespread increases in cardiovascular mortality. But that’s not all. 

Researchers state that sugar does more than just add empty calories to your diet. It’s also a major contributing factor to diabetes and obesity. 

Harvard Health reports that women who consume one or more soft drinks each day are 83% more likely to develop diabetes than those drinking less than one soda per month. 

Scientists say that the current obesity epidemic could be a delayed effect of added sugar consumption among children of the ’70s and ’80s. 

Now that you know more about the dangers of sugar, you may wonder how to cut it out from your diet. Should you switch to stevia or artificial sweeteners? And what can you do about sugar cravings? 

Start by checking out our guide to sugar withdrawal symptoms and stages so you know what to expect. Next, see the following tips to cut down on sugar and satisfy your sweet tooth without the guilt! 

Spot and Avoid Hidden Sugars 

Many so-called healthy foods are nothing but candy in disguise. Take sugar-free chocolate or protein bars, for instance. 

These goodies are marketed as a healthy snack, but most brands contain maltitol and other sugar alcohols that affect blood glucose levels. Some also contain dextrose, fructose, and other types of sugar. If you check the carb content, you’ll understand what we mean. 

As the University of California San Francisco notes, there are over 61 different names for sugar, including:

Brown rice syrup, for example, boasts 130 calories, 32 grams of carbs, and 20 grams of sugar per serving (two tablespoons). Plus, it only has trace amounts of protein, vitamins, and minerals. Simply put, it’s loaded with empty calories. 

If you’re craving something sweet, reach for a piece of dark chocolate or natural peanut butter. Always check the labels, especially the carb content, and see where those carbs are coming from.

Switch to Natural Sweeteners 

Those of us who read out blog know that we use stevia in all of our products, from protein powder to pre-workout formulas. That’s because stevia is the only non-caloric natural sweetener. 

Honey, blackstrap molasses, dates, and other natural sweeteners are high in sugar (in the form of fructose). 

Stevia, on the other hand, has less than 1 gram of carbs and zero sugars per tablespoon. This makes it ideal for ketogenic and low-carb diets. 

A 2015 review published in Nutrition Today notes that stevia may aid in weight management and prevent obesity. Plus, it’s safer than artificial sweeteners and has no side effects. 

The only drawback is that it may taste bitter in baked goods. Depending on the recipe, you may use vanilla, cinnamon, nutmeg, or flavored protein powder for sweetness. 

For example, if you’re baking low-carb brownies, add Vintage Brown Wicked Chocolate to the mix. This way, you won’t have to use sugar, liquid stevia, or artificial sweeteners.

Find Low-Sugar Alternatives to Your Favorite Foods

Who says that going sugar-free means you have to give up ice cream? The truth is, you can replace sugar in most recipes — and no one will be able to tell the difference.

Craving a smoothie or a creamy milkshake? Try these healthy protein shake recipes! They taste amazing and have no added sugar. 

Fruit-infused water, fresh lemonade, and sparkling water with lemon juice, ginger, and turmeric are all great alternatives to soda. Check out our previous post to learn more! 

You can make a delicious cheesecake with cottage cheese, berries, low-fat sour cream, eggs, and vanilla powder protein. Add a tablespoon of peanut butter or instant coffee for extra flavor. 

If you’re in the mood for ice cream, mix Greek yogurt with strawberries, goji berries, or mashed bananas. Add some oat bran or chia seeds for a thicker consistency. 

Dark chocolate makes a healthy addition to homemade desserts. Simply melt it in the microwave oven, mix it with almonds, walnuts, or roasted cashews, and pour it over cakes or cookies. It tastes so good that you’ll forget it’s sugar-free!

Beat Your Sugar Addiction 

After reading this, you should have a better picture of what sugar does to your body. It not only causes weight gain but also messes up your hormones and affects your appetite. In the long run, it may contribute to obesity, diabetes, and cardiovascular problems. 

Luckily, it’s never too late to start eating healthy. Think about the foods you enjoy most and seek smarter alternatives. Focus on your training goals and nutritional needs. 

If you’re not sure what to do next, consider switching to the paleo diet or the keto diet. Both plans are low in sugar and promote healthy eating habits. Later, you can customize them to better suit your preferences. 

What do you think — does sugar make you fat? How do you deal with sugar cravings, especially when you’re cutting? Share your thoughts below!