An Explanation Of Why You Should Limit Your Oil & Sugar Intake

Eating foods such as doughnuts is considered to be a treat, and with good reason. Foods that are high in sugar and fat can create imbalances in the body that lead to obesity and disease. Protect your health by consuming such foods very infrequently, if at all.

Weight Management

Both sugar and oil are dense sources of calories. A teaspoon of sugar has 16 calories, and a tablespoon of oil has 120 calories. When you eat foods high in sugar and fat, it is easy to consume more calories than your body needs. This leads to a calorie surplus, which manifests itself as extra fat on your body. Sugar and oil are often combined with refined carbohydrates such as white flour. Refined carbohydrates, including sugar, play a documented role in weight gain, according to the Harvard University School of Public Health.

Blood Sugar Control

Eating foods high in sugar can make it difficult to control your blood sugar. A diet high in sugar and other refined carbohydrates can also lead to type 2 diabetes, says the Harvard School of Public Health. When you consume sugar, your body releases larger amounts of insulin than it would if you ate complex carbohydrates such as fruits and vegetables. Over time, your body's cells become desensitized to insulin's effect, leading to insulin resistance and a chronic state of high blood sugar. Avoid high sugar foods, whether oil is present or not.

Fatty Acids Ratio

The American diet is exceptionally rich in omega-6 fatty acids, which come from corn oil, soybean oil and many other oils commonly used in commercial food preparation. Individuals who eat too much oil that is rich in omega-6 fatty acids have an increased risk of heart disease, cancer, inflammatory diseases and autoimmune diseases, according to the October 2002 "Biomedecine and Pharmacotherapy." Ideally, your diet should have a ratio of 2:1 or 4:1 omega-6 to omega-3 fatty acids, according to the University of Maryland Medical Center. Most Americans have a ratio of 10:1 or higher. Omega-3 fatty acids can decrease risk of coronary artery disease, stroke and other diseases.

Mental Health

High consumption of the omega-6 fatty acids found in most cooking oils is related to depression, according to the 2007 Psychosomatic Medicine. It is likely that sugar plays a role in depressive illness, as well. There is a strong relationship between sugar consumption and major depressive illness, according to the October 2002 "Depression and Anxiety." Support your mental health by eating a healthy diet rich in complex carbohydrates, low-fat dairy, fish and other lean proteins.