Wait… What’s Raising My Triglycerides?!

Friday, March 14, 2025

When most people think of high triglycerides, they assume it’s caused by eating too much fat. But what if I told you that the real culprit is often sugar and refined flour?

The connection is not just a vague idea—it’s a step-by-step biochemical process that happens inside your body every time you eat something high in sugar.

Let’s break it down in a way that makes sense so you can truly understand what’s happening in your body and why it matters.

What Are Triglycerides and Why Should You Care?

Triglycerides are a type of fat found in your blood. Your body uses them for energy, but when levels get too high, they become a serious health risk. Elevated triglycerides are associated with:

Increased risk of heart disease
Insulin resistance, which can lead to Type 2 diabetes
Fatty liver disease, which can damage your liver over time
Chronic inflammation, which contributes to numerous health issues

Keeping your triglycerides in check is essential for maintaining overall health and preventing metabolic disorders.

digestive system drawing overlayed on woman's body

How Does Sugar and Flour Consumption Lead to High Triglycerides?

The process is actually quite simple, but incredibly important to understand.

Step 1: You Eat Sugar or Refined Flour

You take a bite of a donut, sip a sugary latte, or eat a piece of white bread. These foods break down into glucose (sugar) almost immediately, causing a rapid spike in blood sugar levels.

Step 2: Your Body Panics—Blood Sugar Spikes Are Dangerous

Your body sees this sudden rise in sugar as an emergency. If blood sugar levels get too high, it could damage your brain and other organs. So, your body kicks into high alert mode—a "red alert" situation.

Step 3: Insulin Rushes In to Lower Blood Sugar

Your pancreas releases a surge of insulin, a hormone whose job is to bring blood sugar levels back down. The faster your blood sugar spikes, the more insulin your body releases to prevent dangerous levels.

Step 4: Sugar Gets Converted into Triglycerides (Fat)

Insulin doesn’t just lower blood sugar—it converts excess sugar into triglycerides for storage. This is because your body can’t keep too much sugar floating around in your bloodstream. The easiest way to store excess sugar? Turn it into fat.

Step 5: Triglycerides Get Stored in Fat Cells and Bloodstream

These newly created triglycerides are stored in fat cells, but if too many are produced, they start accumulating in your bloodstream. This leads to high triglyceride levels, which contributes to insulin resistance, inflammation, and an increased risk of heart disease.

Step 6: Insulin Resistance Develops

When triglycerides coat the outside of your cells, it makes it harder for insulin to do its job. Your cells become resistant to insulin, meaning they don’t respond properly, and more sugar stays in your bloodstream. Your body compensates by releasing even more insulin, and the cycle repeats.

This is how high sugar and flour consumption contribute to insulin resistance and Type 2 diabetes over time.

Why Do Some People Have High Triglycerides Even Without Eating a Lot of Fat?

Many people with high triglycerides try to lower their numbers by cutting out dietary fat. But if they continue eating sugar and refined carbohydrates, their triglycerides remain high.

That’s because it’s not the fat in their diet causing the problem—it’s the sugar and flour.

When people with high cholesterol or heart issues cut out sugar and refined carbohydrates, their triglycerides often drop dramatically. Why? Because they’ve stopped feeding the cycle that creates excess triglycerides in the first place.

How to Lower Triglycerides Naturally

The good news is that you can lower your triglycerides with simple dietary changes. Here’s how:

1. Reduce or eliminate sugar and refined flours – This stops the cycle of excess sugar being turned into fat.

2. Eat more whole foods – Focus on protein, vegetables, fiber (like beans!), and healthy fats instead of processed carbs.

3. Move your body – Exercise helps burn triglycerides for energy instead of letting them build up.

4. Eat regularly without excessive snacking – Frequent insulin spikes from constant eating keep the cycle going.

The Power of Your Choices

High triglycerides are not just about dietary fat—they are a direct result of how much sugar and refined flour you eat. When you eat sugary foods, your body responds immediately to prevent dangerously high blood sugar, converting the excess into triglycerides.

By simply reducing sugar and refined carbs, you can lower your triglycerides naturally, reduce your risk of heart disease, and improve insulin sensitivity.

Understanding this connection is empowering—it means you have control over your health.

So, the next time you’re choosing between a sugary treat or a whole-food meal, remember: it’s not just about calories. It’s about how your body responds.

Your health starts with your choices. What choice will you make today?