The answer to the question does sugar make you fat is: yes if you over-consume sugar.
In other words, from a strictly weight perspective, if you consume sugar in moderation and you are healthy, sugar will not make you fat.
However, if you are overweight right now, chances are you are consuming way too much sugar, which is creating a vicious cycle, making you gain more weight.
How Does Over-consuming Sugar Create a Vicious Cycle of Weight Gain?
When we over-consume sugar, we end up with having a lot of glucose in our blood. Glucose is what our body uses for energy. If you are very active, you may be able to use up all that glucose. However, if you are not, the glucose will basically be stored as fat. Insulin is a hormone that moves glucose in the blood to the cells in your body. What happens is, if those cells do not use the glucose delivered to them, they store it as fat.
Unlike meat and most vegetables, whenever you eat sugar, the glucose level in your blood rises very quickly. This is the so-called sugar spike that you feel when you eat a bar of Snickers or that you observe in the hyperactive behavior of kids after they have eaten sweets. What this leads to is potential sugar crash a few hours later. What do most people do when they have a sugar crash? They eat more sugar to get the instant energy they need to do their jobs, do their homework, look after their kids, etc! This causes another sugar crash later on.
Sugar has addictive qualities. For most people, sugary foods trigger the release of feel-good chemicals such as dopamine. It is easy to get psychologically dependent on sugar, to make us feel better.
Overtime when you over-consume sugar, your body may become leptin-resistant. Leptin is the hormone that sends a message to your brain that you are full and to burn more fat. When you become leptin-resistant, you brain no longer hears this message, and as a result, you remain hungry and keep on storing fat!
So does sugar make you fat? Yes, very easily when consumed in large quantities and frequently!
Does Sugar Make You Fat? Sugar Is Bad For Your Health Too
From a health perspective, sugar has tons of disadvantages and practically no advantage. If you frequently suffer from yeast infections, drastically reducing or eliminating sugar will help tremendously. Yeast lives on sugar so depriving their food source will be very helpful. Below are some of the diseases that sugar is heavily linked to:
- High blood pressure
- Heart disease
- Autoimmune diseases
- Yeast infection
Processed Carbs Similar to Sugar
Processed carbohydrates such as white bread, bagels, pastries, and pizza have similar qualities to sugar. They are high-calorie and convert to glucose very rapidly. They may be better than sugar, but still bad enough that you should eat them in moderation.
Too Much Fruit May Not Be Good
Some experts say that although fruit has many health benefits, consuming too much fruit may harm your weight loss efforts and even your health. Fruit has fructose in them, which if over-consumed, will again be stored as fat in your body. The benefits of eating fruits instead of processed sugar is that they usually have a lot less calories per serving as well as fiber, vitamins and even antioxidants depending on the fruit. The idea is, some fruits have a lot of fructose, so eating too much of them may do more harm than good.
It is best to avoid processed fruit juice, since they are loaded with sugar without the nutritional value.
Always Avoid High Fructose Corn Syrup
The worst form of sugar is high fructose corn syrup (HFCS) and should be eliminated from your diet if possible. HFCS is a lot worse than regular table sugar, in terms of weight loss and health. Read more about the reasons why you should avoid HFCS.
Best Sugar Substitute
Stevia is a wonderful sugar substitute. It is a natural herb that has zero calories. Stevia tastes just like sugar and is sold both in powder and liquid forms. Read more about stevia powder.