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 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 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 calories1 gram of oil = 9 caloriesConsuming 5 grams of oil = 45 caloriesTwo 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.