What Foods Are More Likely to Make Us Fat?
By Trudi Purdy, wlr team
It’s not surprising that lots of people struggle to find the right approach to getting, and staying, slim.
We're bombarded with different theories about what types of food are making us fat, and what we shouldn’t eat to get thin, every day. Making us feel like we can't win, no matter what we do.
As wlr members know, eating any kind of food won’t make you fat unless your body has excess energy (calories) to store.
Having said that, it is true to say that what you eat can have an effect on how much you want to eat.
Over time, different ideas have emerged about the most important dietary factors that cause us to put on weight.
Too Much Fat
During the 1980s and 1990s, it was widely accepted that the most important factor in weight gain is the fat content of our diets.
It’s easy to see logical sense in this, since fat has more than twice as many calories as protein and carbs.
Too Many Carbs (Especially Sugar)
In the Noughties it was suggested that this focus on fat was misplaced, and that the main factor driving obesity was our carbohydrate intake. Especially our intake of refined carbohydrates like sugars.
Several hugely popular books were published in this period suggesting that eating fat might actually protect us from obesity.
Not Enough Protein
Most recently attention has turned to protein, with the hypothesis that people eat food mostly to obtain protein rather than energy.
According to this idea, when the protein content of our diet falls, we eat more food to meet our target protein intake. That makes us consume too many calories and we get fat.
So What’s the Answer?
Since our food consists of fat, protein and carbohydrates - and at different times all three have been blamed for making us fatter - it is difficult to know what to eat to stay slim.
Part of the problem is that it is very difficult to do human studies that control food intake long enough to determine what dietary factors cause weight gain.
Studies on animals similar to us, however, can suggest possible answers.
New Large Scale Research
Scientists at the Academy of Sciences in Beijing and the University of Aberdeen in Scotland have performed the largest study of its kind to resolve what components of the diet cause mice to put on body fat. The study was published in the journal Cell Metabolism.
Professor John Speakman, who led the study, said
"Mice have lots of similarities to humans in their physiology and metabolism, and we are never going to do studies where the diets of humans are controlled in the same way for such long periods. So the evidence it provides is a good clue to what the effects of different diets are likely to be in humans."
The study included 30 different diets that varied in their fat, carbohydrate (sugar) and protein contents.
Mice of five different strains were fed these diets for 3 months, which is equivalent to 9 years in humans.
In total, over 100,000 measurements were made of the mice's body weight changes and their body fat was measured using a micro MRI machine.
The result of this enormous study was unequivocal:
- The only thing that made the mice get fat was eating more fat in their diets.
- Carbohydrates, including up to 30% of calories coming from sugar, had no effect.
- Combining sugar with fat had no more impact than fat alone.
- There was no evidence that low protein (down to 5% of the total calories) stimulated greater calorie intake.
The researchers believe that dietary fat caused weight gain because fat in the diet uniquely stimulated the reward centres in the brain, thus causing greater intake of calories.
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Dietary Fat, but Not Protein or Carbohydrate, Regulates Energy Intake and Causes Adiposity in Mice Cell Metabolism