Ways Sugar Makes You Fat (Perfect Recipe For a Fat Gain Disaster)
 
Different foods affect the body in different ways and sugar is uniquely fattening.  Sugar (sucrose) and high fructose corn syrup contain two molecules: glucose and fructose.

Glucose is absolutely vital to life and is an integral part of our metabolism. Our bodies produce it and we have a constant reservoir of it in the bloodstream.   Every cell in the body can use glucose for energy. If we don’t get glucose from the diet, our bodies produce what we need out of proteins and fats.

Fructose, however, is very different. This molecule is not a natural part of metabolism and humans do not produce it.  In fact, very few cells in the body can make use of it except liver cells.  When we eat a lot of sugar, most of the fructose gets metabolized by the liver. There it gets turned into fat, which is then secreted into the blood.

Fructose Causes Insulin Resistance.  Have you ever heard of the hormone Insulin?  It is one of the key hormones that regulate human metabolism and energy use.  Insulin is secreted by the pancreas, then travels in the blood to peripheral cells like muscle cells.

Insulin sends a signal to these cells that they should put transporters for glucose onto their surface, thereby allowing glucose to get into the cells where it can be used.  When we eat a high carb meal, glucose levels go up. Excess glucose is toxic so insulin rapidly goes up in order to get the glucose out of the bloodstream and into the cells.

If we didn’t have insulin or it wasn’t functioning correctly, blood glucose would reach toxic levels.  In healthy people, this mechanism works very well and enables us to eat meals that are high in carbohydrates without our blood glucose going out of whack.

However this mechanism tends to break. Cells become resistant to the effects of insulin, which makes the pancreas have to secrete even more to drive the glucose into the cells.  Basically, when you become insulin resistant, you will have more insulin in your blood all the time (until the entire thing breaks and leads to type II diabetes… which can happen eventually).  But insulin also has other functions. One of them is sending signals to our fat cells. Insulin tells the fat cells to pick up fat from the bloodstream, store it and to avoid burning the fat that they already carry.

When insulin levels are chronically elevated, much of the energy in our bloodstream gets selectively deposited in the fat cells and stored.  Excess fructose consumption is a known cause of insulin resistance and elevated insulin levels in the blood.  When this happens, the body has a hard time accessing the stored fat and the brain starts to think that it is hungry. Then we eat more.

Sodium and Water Weight

The National Institutes of Health reports that, though sodium does not contribute calories for weight gain, high doses of sodium will stimulate your body to retain fluids. This is why desert survival protocols include taking salt tablets. Water retention will increase your body weight, but  only for as long as you continue to retain the
fluids.

How Much Weight Can You Gain  From Sodium?
The answer depends on your definition of gaining weight.   If you mean putting on fat or muscle mass, the answer is zero. Sodium will not contribute to weight gain through added mass. If you're worried about the specific numbers on the scale, such as when cutting weight for an athletic event, then sodium can increase your weight by a few pounds through temporary  water retention. The exact amount will vary widely, depending on how much you drink, your total body weight and how much you  exercise.

Sodium plays a huge role in leading a healthy, sensible lifestyle. If you do not consume enough sodium in your diet on a daily basis, your body cannot maintain healthy fluid levels, and it may have a negative impact on the way your muscles expand and contract, especially during exercise. On the other hand, if you consume too much sodium every day you are at risk for high blood pressure, kidney disease and your body may even experience an inability to properly absorb the sodium you consume.

Setting Limits 
The American Heart Association recommends limiting your sodium intake to less than 2,000 milligrams per day.
And this may be easier said than done, due to the amount of sodium found in processed and canned foods. Frozen foods can even contain high amounts of sodium in an effort to keep them fresh longer. In addition, many sauces contain high amounts of sodium--sometimes more than fifty percent of your daily value per serving.

Making Cuts 
Ways to limit your sodium intake include eliminating the table salt when possible, cutting out bullion cubes and making your own vegetable or chicken broth. You can also cut back on soy sauce and other salty sauces, and replace seasoned salts with salt free seasoning options found in any grocery store. You should also check the labels before purchasing canned items to make sure they do not contain added salt. Look for organic, all-natural and salt-free options when buying vegetables and tomato sauces that are packaged.

WHY DO WE NEED FAT TO SURVIVE?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

• Normal growth and development
  
• Energy (fat is the most concentrated source of  energy)
  
• Absorbing certain vitamins ( like vitamins A, D,  E,  K, and carotenoids)
  
• Providing cushioning for the organs
  
• Maintaining cell membranes
  
• Providing taste, consistency, and stability to  foods

Fat is found in meat, poultry, nuts, milk products,  butters and margarines, oils, lard, fish, grain products and salad
dressings.  There are three main types of fat, saturated fat, unsaturated fat, and trans  fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans  fat (found in baked goods, snack foods, fried foods, and
margarines) have been  shown to increase your risk for heart disease. Replacing saturated and trans fat  in your diet with unsaturated fat (found in foods like  olive oil, avocados,  nuts, and canola oil) has been shown decrease the risk of developing heart  disease

WHY DO WE NEED CARBOHYDRATES TO SURVIVE?
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of 
carbohydrate because:

 
• Carbohydrates are the body’s main source of fuel.
  
• Carbohydrates are easily used by the body for energy.
  
• All of the tissues and cells in our body can use glucose for energy.
  
• Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
  
• Carbohydrates can be stored in the muscles and liver  and later used for energy.
  
• Carbohydrates are important in intestinal health and  waste elimination.
  
• Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Fiber refers to certain types of carbohydrates that  our body cannot digest. These carbohydrates pass through the intestinal tract  intact and help to move waste out of the body. Diets that are low in fiber have  been shown to cause problems such as constipation and hemorrhoids and to  increase the risk for certain types of cancers such as colon cancer.  Diets high  in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables,  and whole grain products.

WHY DO WE NEED PROTEIN TO SURVIVE?
According to the Dietary Reference Intakes published by the USDA  10% - 35% of calories should come from protein. Most Americans get plenty of  protein, and easily meet this need by consuming a balanced diet. We need
protein  for:

• Growth (especially important for children, teens,  and pregnant women)
  
• Tissue repair
  
• Immune function
  
• Making essential hormones and enzymes
  
• Energy when carbohydrate is not available
  
• Preserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino  acids that we need. Plant sources of protein, on the other hand, do not
contain  all of the essential amino acids.

Carbohydrates, proteins and fats form the three main macronutrients that are essential in every balanced diet. While proteins and fats may be responsible for bodily functions such as the creation of body tissues and insulation, carbohydrates provide calories that are necessary for the production of energy. In fact, carbs provide more than 60 percent of the amount of energy required by the body. The energy is mostly used for normal body functions such as heartbeat, digestion, breathing and body movement. Carbohydrates can be classified according to their
chemical structures, and under such classification, they are divided into simple carbohydrates and complex
carbohydrates.

Simple Carbohydrates
Simple carbohydrates are simple sugars with a chemical structure that is composed of one or two sugars. They are refined sugars that have very little nutritional value to the body, and therefore, it's advisable that their consumption be limited to small quantities. In comparison to complex carbohydrates, simple carbohydrates are digested by the body more quickly, because they have a very simple chemical structure.

There are two types of simple carbohydrates: monosaccharides and disaccharides. Monosaccharides consist of only one sugar, and examples include fructose, galactose and glucose. Disaccharides consist of two chemically-linked monosaccharides, and they come in the form of lactose, maltose and sucrose.

Foods that contain simple carbohydrates include table sugar, products with white flour, honey, milk, yoghurt, candy, chocolate, fruit, fruit juice, cake, jam, biscuits, molasses, soda and packaged cereals. Despite the fact that simple
carbohydrates do not contain enough essential nutrients, some foodstuffs such as fruits may still be good for you.

Complex Carbohydrates
Complex carbohydrates consist of a chemical structure that is made up of three or more sugars, which are usually linked together to form a chain. These sugars are mostly rich in fiber, vitamins and minerals. Due to their complexity, they take a little longer to digest, and they don't raise the sugar levels in the blood as quickly as simple carbohydrates. Complex carbohydrates act as the body's fuel, and they contribute significantly to energy production.

Similar to simple carbohydrates, complex carbohydrates are divided into two categories: oligosaccharides and polysaccharides. Oligosaccharides consist of a small number of monosaccharides, which does not exceed 10. They are important in the absorption of certain minerals and the formation of fatty acids.  Polysaccharides are often made up of a large number of monosaccharides and disaccharides. Examples of polysaccharides include cellulose, dextrin, glycogen and starch.

Complex carbohydrates are commonly found in vegetables, whole-meal bread and cereals. Examples of foods that contain complex carbohydrates include spinach, yams, broccoli, beans, zucchini, lentils, skimmed milk, whole
grains and many other leguminous plants and vegetables.

Complex carbohydrates have a higher nutritional value than simple carbohydrates. It may be confusing to differentiate simple and complex carbohydrates due to the fact that complex ones contain certain elements of
simple ones. Nevertheless, differentiating the two should not be a problem since their chemical structures are very different, and therefore, they can be distinguished by their nutritional properties. The consumption of simple
carbohydrates is not recommended, especially for diabetics.

Fat is a nutrient. It is crucial for normal body function and without it we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs.

Fats, which consist of a wide group of compounds, are usually soluble in organic solvents and insoluble in water. Chemically, fats are usually known as triesters of glycerol and fatty acids (triester = one of three ester chemical
groups). 

At room temperature fats may be present in either liquid or solid form, this depends on their structure and composition.

This Medical News Today information article provides details on some examples of fats, the different categories of fats, how much fat people should consume, and how estrogen levels can affect where fat is stored.

Examples of fats
Olive oil in water. Fats don't dissolve in water. They are insoluble in water. Some fats are liquid at room temperature while others are solid. We refer to those which are liquid at ambient (room) temperature as oils.

Fats which are solid at room temperature are generally referred to as fats. The word lipids refers to both solid and liquid forms of fat.

 Below is a reminder breakdown of their meanings:

• Oils - Any fat which exists in liquid form at room temperature. Oils are also any substances that do not mix with water and have a greasy feel.
• Fats - All types. However, fats are commonly referred to as those which are solid at room temperature.
• Lipids - All types of fats, regardless of whether they are liquid or solid.
• Animal fats - butter, lard, cream, fat in (and on) meats.
• Vegetable fats - olive oil, peanut oil, flax seed oil, corn oil.

Lipids are an important part of the diet of all humans and many types of animals. Fat is stored in the body for many reasons.

When too much fat is accumulated we become overweight or obese. Eating too much fat can make us overweight, but so can too much carbohydrate or protein. In fact, the over-consumption of fast carbohydrates is more closely
linked to overweight and obesity than fat consumption.

Complex carbohydrates are those carbohydrates that are made of three or more sugar molecules linked together. These carbohydrates are found vegetables, nuts, fruits, seeds and grains. They differ from simple carbohydrates, like sugar, that are made of only one or two linked sugar molecules. Complex carbohydrates take longer for your body to break down than simple ones, which helps to maintain a steady blood sugar level.

 Which Foods Are Complex Carbohydrates?

Complex carbohydrates should make up a large portion of your diet. You should aim for roughly half of your daily caloric intake to be derived from complex carbohydrates, with over half of these coming from whole grains. Starchy carbohydrates include foods such as:

• Bread
• Cereal
• Rice
• Pasta
• Corn
• Carrots
• Dry beans
• Potatoes

Additionally, green vegetables contain less starch and more fiber, making them a great choice to fulfill your complex
carbohydrate needs. This includes vegetables such as:

• Green beans
• Broccoli
• Spinach

Include these healthy choices in your diet, and increase you energy levels and health.