Sugar or fat: what makes the most fat?

Alternatively, the fault fats and sugars, which are responsible for the progression of weight gain and obesity.

I have to say that our fat intake has increased in recent decades, such as sugar ...

What you need to know about fat and sugar? What is the worst, both in terms of weight gain?



Fat is more heat sugar
The first thing to know is that the lipids (fats or fatty acids) provide more calories than carbohydrates.

So for every gram of sugar is consumed, gives our body 4 calories, while one gram of fat provides 9 calories
Therefore, a balanced diet, are the recommended amounts of lipids with carbohydrates (sugar) and proteins.

Therefore, the recommended nutrient intake:

Fat 30-35% of total calories,
50-55% carbohydrate (energy source)
9-12% protein.
As a guide, it is noted that the third category of nutrients are proteins, port, such as sugar, 4 calories per gram.

But our eating habits and strong derivatives violate these actions explain the progression of obesity.

The problem is now, it is mostly hidden sugars and fats result of the industrialization of our food. Back when cooked ourselves with basic food, we knew exactly measured quantity of sugars and added fats.
Beware of hidden fats
Add some fat taste and also the contrast soft or crunchy. This industry, in addition to most of its preparations and sometimes abuse.

To avoid becoming a victim of excess fat, is the first step, processed foods and industrial products that are made to limit drinking behind the excess fat.

But fat is hidden in many products of daily use without suspicion: that begins with:

meat,
Cheese (the percentage of low-fat cheeses were calculated from the dry weight, which is a source of confusion)
fish
Seafood,
Sardines in oil
Biscuits and cakes
crackers,
bread,
the pie crusts, pizza ...
You should also know that there are 3 types of fatty acids:

mono-unsaturated fatty acids,
Polyunsaturated fatty acids (including omega-3 and omega-6)
saturated fatty acids.
These are not conducive to health, and therefore of what limited (red meat, pork, dairy ...) mainly animal fats.
Beware of hidden sugars
Sugar is also included in savory dishes (sauces, ready meals, bread industry, pasta ...).

With regard to the fat, sugar is added to foods almost all processed.

For products that are, by definition, sweet known, it is often too: soda, fruit drinks, cereal, chocolate bars, sweets and biscuits industry, etc.

As with the fat, returns preparation "home" for the determination of the quantity of sugar.
You also need to curb drinking, and if you must use a sweetener and low sugar content.
In addition, the carbohydrate glycemic index (GI) than those with a high GI recommended, refined white sugar is the reference in the field.
The lower the GI, the greater the insulin is high, the increase in insulin resistance and diabetes risk.
, General Foods high GI are those based on:

refined sugars (sweets, white sugar, soda, maple syrup, corn, jam ...)
White flour (white bread, cooked pasta, white rice, muffins, cakes, rice cakes, sugary cereals and breakfast fine).
You remember that do not grow in practice, due to sugar and fat?
Fat is the priority, but we must also be careful with refined sugar (high GI) be.
You should also check and identify the products in which hid additional amounts of fat and sugar.

At least satisfy these three rules:

Limit Products to industrial production, even with the basic ingredients for cooking.
Limit animal products for the benefit of plant products.
Select foods with a low GI and limit refined sugar.