Sugar is bad!!… or is it? … 🥣
I often hear and see people claiming that sugar is bad! Clients will tell me that they are “cutting back on sugar” for example. When asked what foods they mean specifically it usually includes things like biscuits, chocolate, cakes, ice cream etc. But these foods aren’t just “sugar” – they all contain significant amounts of fat too.
As you can see from this comparison – 100g of sugar contains nothing but sugar. It’s 99.9 g of carbs – no fat, no protein etc. All of those carbs are sugar. The biscuits on the other hand contain around 62g carbs, of which only 28g is actually sugar. It contains almost as much fat, other carbs and some protein etc. These foods that people commonly associate with sugar are a mixture of sugar, fat and salt which make them hyper-palatable. That means they’re designed to taste really good – which encourages you to eat more. Eating 100g of pure sugar in one sitting is actually not a pleasant experience (try it – I dare you lol!) and it isn’t something most people would do. Eating 100g of biscuits though – well thats super easy and is only 4-5 biscuits in most cases. To consume the same amount of actual sugar as pure sugar you’d need to eat 350g of biscuits in one sitting (which is over 20 biscuits!).
So this combo of sugar, fat and salt is what makes biscuits and other snacks so easy to over eat. That’s not to say biscuits are bad but they have the potential to derail you from your goals because they’re calorie dense (i.e. more cals in a smaller package) and as I said they taste great so you’re likely to eat more. So it’s not the sugar thats causing this – its the combination of ingredients in these products. So vilifying sugar is pointless and a misunderstanding of where the real issue lies. In fact sugar is actually an important nutrient and the brain’s main fuel source.
In sum, sugar isn’t “bad”, it isn’t causing you to gain fat in itself. If your diet contains a range of whole foods and is balanced overall then having the odd “sugary” snack like biscuits/cakes etc is fine – just account for it in your calories.