Since the days when we switched out oil and vinegar for bottled lowfat dressing and mom's chocolate chip cookies for Snackwells, the US obesity rate has skyrocketed to over 30% in adults, has doubled in children, and quadrupled in adolescents, according to the CDC and Gallup. Unless something gives, obesity rates are expected to rise to 42% by 2030.
How much should we blame our increased sugar consumption for health risk? Should we be concerned with fat grams? Protein?
The average American consumes 77 pounds of sugar per year or 22 teaspoons per day. Much of that is not from a few cookies or a homemade dessert but in processed foods and soft drinks. During the push for lowfat, companies developed cookies, salad dressings, frozen dinners, frozen desserts, and the like to feed American's desire to count fat grams. To maintain taste and texture, the sugar dial was turned way up. Sure, fat grams contain over double the amount of calories per gram than protein or carbs but it's not that simple.
Here's the scoop. Not all fats are unhealthy and neither are all carbohydrates. That apple or carrot you eat is not the same as a Big Gulp of Coke. For one, that soft drink or donut has no nutritional value. Just calories and sugar. Table sugar or high fructose syrup are both a blend of glucose and fructose. The glucose we consume is processed by cells throughout our bodies. Fructose is broken down by the liver. Excess fructose is converted into triglycerides by the liver. Too much can lead to fatty liver disease, on the rise in the past decades. When triglycerides are dumped into the bloodstream, blood pressure can increase. Tissues become more resistant to insulin, leading to metabolic syndrome or Type 2 Diabetes. Metabolic syndrome is marked by obesity, especially around waist, and can lead to cardiovascular disease and a host of other medical problems. According to the NIH, as many as one in three Americans may be assessed as demonstrating metabolic syndrome.
Dietary fat is a macronutrient that provides energy and supports body functions. Our bodies constantly strive for homeostasis or balance, kind of like an orchestra. When we cut out the string section, the oeuvre just doesn't sound the same. Our bodies manufacture some fat but the rest comes from food. Fat soluble vitamins A, D, E, and K are soluble or dissolved in lipids or fat. Fat, unlike sugar, keeps us feeling full or satiated longer than sugar. Monosaturated fats (MUFAS), polyunsaturated fats (vegetable based oils liquid at room temperature), Omega-3 fatty acids (from avocado, flax seed, nuts, fatty fish like salmon, mackerel, and trout) in moderate amounts support health. The transfat in that morning pastry, saturated fat in that 16-oz steak or a double double with fries and a shake, not so much.
What about the low carb craze? Should you eschew that salad and peach for a Porterhouse steak and mashed cauliflower with cream and butter? Not so fast. Unless you have a medical condition that precludes you from eating fruits and vegetables, consuming excess protein or protein-fortified foods won't necessarily keep you lean or help you get into those skinny jeans. Again, balance, quality, and portion size are key. Plant-based foods and whole grains are undoubtedly better for your health than low carb, high protein processed yogurt.
Cheerios Protein with protein-fortified milk, anyone? Protein is essential to build and repair cells but more isn't better. We need approximately 0.85 g per kilogram of body weight or about 56 g per adult male and 46 g per adult female. According to US Department Agriculture's What We Eat in America report, the typical American over 20 is consuming almost 100 g of protein per day. If we consume additional protein without cutting calories elsewhere, we will gain weight. Excess protein may put added stress on kidneys, especially for those with possibly undiagnosed early stage kidney disease. The job of the kidneys is to filter waste products when our bodies digest protein.
Barring a medical condition for which you should consult with your physician, you're best off eating a balanced diet with plenty of vegetables, lean protein from either plant or animal sources, and healthy fats. Avoid processed or fast food. Limit sugar. Does that mean you can never eat birthday cake? Nope. Give yourself wiggle room for an occasional ice cream cone or shared restaurant dessert or slice of mom's pumpkin pie at Thanksgiving.
