Sugar vs Oil Health Effects: Which is healthier or more harmful explains India’s top liver doctor |
When it comes to our diet, two of the most debated ingredients are sugar and oil. Both are widely consumed and are quite commonly linked to various health problems. But which one is more harmful? India’s top liver expert, Dr Shiv Kumar Sarin, a very well-known hepatologist and gastroenterologist, explains the risks associated with sugar and oil, helping us understand their impact on health. Here’s all we need to know about which one is a bigger threat to our well-being.
How sugar affects our health
Sugar is one of the leading causes of obesity, diabetes, and liver disease. Excessive sugar intake leads to fat accumulation in the liver, which can result in non-alcoholic fatty liver disease (NAFLD), a condition that can progress to serious liver damage.
- Spikes blood sugar levels, increasing the risk of insulin resistance.
- Contributes to weight gain due to empty calories.
- This leads to fatty liver, which can cause inflammation and scarring.
- Affects heart health, increasing the risk of high blood pressure and cholesterol.
How oil affects our health
Oil, particularly refined and hydrogenated oils, is another dietary culprit that impacts health. However, unlike sugar, some oils contain essential fatty acids that are necessary for brain function and cell repair. The key is in the type and amount of oil consumed.
- Excess oil leads to weight gain, as 1 gram of fat provides 9 calories, making it more calorie-dense than sugar.
- Can contribute to heart disease if high in trans fats and saturated fats.
- Affects liver health when consumed in excess, leading to fatty liver disease.
- Some oils (like olive oil and mustard oil) have health benefits when used in moderation.
Sugar vs oil: Which one is more harmful?
Dr Sarin during an interview said that, both sugar and oil pose health risks, but their effects are different. The caloric intake comparison is as follows:
- 1 gram of sugar = 4 calories
- 1 gram of oil = 9 calories
- Consuming 5 grams of oil = 45 calories
- Two teaspoons of sugar = Similar calorie intake to one teaspoon of oil
Even Prime Minister Narendra Modi has emphasized reducing oil consumption by 10%, which could cut 50 calories per day. However, Dr Sarin also warns that sugar can be just as dangerous, if not more. Since sugar converts to fat in the liver, excess consumption can be equally harmful.
Why reducing sugar intake is important
Many people unknowingly consume too much sugar through processed foods, sweets, and sugary beverages. Hidden sugars in packaged foods can make it harder to track intake.
- The World Health Organization (WHO) recommends keeping added sugar intake below 10% of daily calories.
- Reducing sugar can help in preventing diabetes, reducing obesity, and lowering liver fat.
Sugar addiction is real, and cutting down can help in improving energy levels and mental clarity.
Why choosing the right oil can help people stay healthy
- Not all oils are bad, and the type of fat consumed plays a major role in health.
- Healthy oils like olive oil, mustard oil, and coconut oil in moderation provide essential nutrients.
- Avoid refined and hydrogenated oils, which contain trans fats that can increase heart disease risk.
- Using less oil in cooking and opting for grilling, steaming, or baking can reduce overall fat consumption.
