Dr Philip Goglia: A Nutrition Lesson on Fat & Sugar Pairings.

Dr Goglia spoke to WBC Nutrition and gave specialist advice on fat and sugar pairings.

With 30 + years of work with celebrities, elite athletes and patients around the world, Dr Goglia’s nutritional expertise gives a clear perspective on these highly contested foods.

Sugar cubes stacked on top of one another suspended in mid air.

The nutritional expert begins his advice by explaining…

Blood Sugar Regulation.

Regulating blood sugar is important because it avoids blood sugar spikes.

Blood sugar spikes occur when there is an uneven or inconsistent release of glucose into your bloodstream. These may cause a risk for type 2 diabetes and weight gain but also may cause inconsistent cravings and affect appetite patterns.

Dr Goglia says that “By pairing fat with carbohydrates we slow the release of carbs/sugar from the digestive system.

Carbs are easy to break down vs. fat.

‘The result is a more even release of glucose into the bloodstream that supports consistent energy release and reduction of metabolic stress through-out the day.’

‘Avoiding blood sugar spikes may help reduce the risk for type 2 diabetes and weight gain and inconsistent cravings and appetite pattern’.

Birdseye view of couple eating burgers on rustic benches.

Next, Dr.Goglia explains…


…which translates as – feeling full after a meal.

What happens to your body after only eating carbs is very important, Dr Goglia says

“When eating Carbs only, blood sugar will spike which is followed by a release of insulin.”

Insulin is an important hormone allows your body to use and regulate sugar (glucose).

After the blood sugar spike from carbs alone, Insulin causes “a drop in blood sugar which is a natural signal to the brain to eat again.”

However, “The combination of sugars and fats consumed as snack patterns have been proven to aid in

  • Weight Management
  • Appetite Control
  • Craving Management
  • Diabetic Glucose Regulation
  • Extended Cognitive Clarity and Focus.”
Side view of strong, fit woman against black background looking focused and determined.

The last bit of expert nutritional advice is on

Nutrient Absorption.

Now for the body science of why you should be pairing fat & sugar.

Dr Goglia explains, “The fat soluble vitamins (vitamins A, D, E and K) are only absorbed when paired with fat. Therefore you are unable to absorb these nutrients from a carb only meal.”

Fats are extremely useful, they:

  • Provide your body with energy to carry out daily activities.
  • Serve as carriers for the fat-soluble vitamins A, D, E and K.
  • Also, Fat deposited in your body acts as an insulator preventing loss of heat.

Fats from fish help lower your blood cholesterol, low-density lipoproteins and triglycerides. These fats also increase the amount of good cholesterol, or high-density lipoproteins, in your body.

Birds eyes view of creamy salmon dish in skillet with kale and a pot of lemon wedges on the side.

‘The recommended daily amount of fats for men is 95 grams and 70 grams for women.’

Sugar is a carbohydrate and it acts as the main source of energy to your body.

  • Simple sugar acts as an immediate source of energy when metabolized.
  • Complex sugars are able to provide your body with long-lasting energy as opposed to simple sugars.

Your body breaks down any sugars you consume into simple sugars so that it can absorb them. Excess sugars are also converted and stored as glycogen in your liver and muscles.

Glycogen is broken down to glucose to produce energy when primary sources are scarce.

The combination of healthy, one ingredient sugars that are fruit derived in combination with healthy fats from seed and nut butters increase the dietary consumption of proteins – energy sourced nutrients and antioxidant consumption.

Slices pear and pot of peanut butter on a duck egg coloured plate and a flowery napkin.

The fat and sugar grouping is an excellent way to avoid overeating at inappropriate times of the day. In many cases, this type of snack grouping of fats and sugars can reduce inflammation and improve coronary health.

Dr Philip Goglia reminds us that

Food is your friend – not your adversary.

Most unwanted weight gain is a result of inconsistent food and meal patterns. With food choices based as a result of cravings resulting in daily nutrient inconsistencies.

Healthy fat and sugar grouping are an easy and convenient solution for weight – health and appetite management.


In fact, these examples are exactly how elite athletes and endurance athletes fuel to support energy patterns for both cognitive focus and body composition regulation.

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