Low sugar vs. low fat. Which is best?


Baked goods. Cereals. Salad dressings. Drinks. Most foods which are prepared or processed can be manipulated to reduce the content of fat and/or sugar. Yet as fat and sugar each bring a level of palatability and enjoyment to foods, you will often find manufactured foods are not both low fat and low sugar. So which is best?


Sugars
Let us start by setting the facts straight. Sugar tastes good. It sends happy messages to our brains. Sugar provides instant, though not lasting, energy. Sugar, like spices and salt, is a seasoning. Its' intention is not to be the flavor, but to accentuate a flavor.

Sugars are a type of simple carbohydrate, and a source of quick energy. They are most commonly found in ingredients as cane and beet sugars (sucrose), fruit sugar (fructose), and milk sugar (lactose), in addition to rice and grain syrups, fruit juices and concentrates, honey, agave, corn syrups and HFCS, invert sugars, sugar alcohols, maple syrup to name a few. (Another type of carbohydrate are complex carbohydrates found in whole plant foods; a rich source of fiber and sustained energy.)

Fats
Fats liquid or solid at room temperature, add flavor, texture, and moisture to cooking. They serve an important role in our diet when used in moderation. Fats are not created equal, however, as some or more beneficial (think deep sea fish) than others (think trans fats or hydrogenated fats).

Fats, higher in calories, are one of three major sources of nutrition and energy for humans. Fats are found in most foods naturally, though the type of fat is dependent on the source. These include saturated fats (e.g. animal, palm and coconut), monounsaturated fats (e.g. olive oil, canola oil, hazelnuts, avocados), polyunsaturated fats (e.g. corn oil, soybean oil, walnuts, flax seeds, and the ever popular omega-3s). A variety of Fat types in moderation are critical for the human body, being utilized as a source of energy, a carrier for fat-soluble vitamins in the body (A, D, E, K), cell growth and health among many other life functions.

So which is best... low sugar or low fat? It is not that one is better than the other, but that fat and sugar each play a role in our diets. Everything in life is meant to be eaten in moderation to supply our bodies with the nutrition we need. Focus less on low fat or low sugar, and more on the quality of the food (preferably fresh and whole) and the variety of foods in our diet. And lastly, in the end too much sugar turns to fat in our bodies when not utilized right away. Too many calories will catch up with us no matter what the source.

Actions items

• Think moderation when consuming processed foods. Hint: look at the serving size.
• Consider quality when distinguishing fresh from processed foods. Hint: fresh foods are typically more nutrient dense and less calorie dense.
• Know that vegetables are generally lower in fat and sugar than any other foods. Hint: these are rich in fiber!