Sugar: The Good, The Bad, & The Ugly
Is sugar something that your body absolutely requires for energy if you want to stay active?
Is sugar the culprit behind America’s ever expanding obesity problem?
Does your body need all the sugar found in energy and sports drinks to stay going? How about if I don’t exercise?
Or should all types of sugar, even those found in fruits and vegetables, be avoided at all costs?
These are just some of the questions I have been receiving from my readers lately on the topic of sugar. Apparently I have confused a lot of people by telling them that they should eat certain fruits for health and fat loss. They tell me that they’ve been told that they should avoid these fruits for their high sugar content. But I know for a fact that these same people will eat supposedly “healthy” foods that are loaded with refined sugar and high fructose corn syrup (HFCS) and think themselves better for it.
I cannot let all the misconceptions my readers have about sugar stand. So I decided to write this post to (hopefully) put all the factually incorrect ideas about sugar to bed once and for all. And to make sure that everyone of you fully understands the Good, the Bad and the Ugly sides of sugar.
So break out your turntable and your vinyl copy of ”Fugo a Cavallo” by Ennio Morricone and read on.
The Good – Natural sugar, the type found in fruits and vegetables, is the Clint Eastwood of the sugar world.
The Good
Even before the low-carb craze, people and women in particular (thanks Ms. Stevens) have been told to stay away from certain fruits if they are trying to lose or maintain weight. This to me, as the saying goes, is like throwing the baby out with the bath water. Yes fruit has sugar in it but fruit also contains loads of fiber, vitamins and minerals, water and electrolytes. Even high sugar, low fiber fruits like bananas and watermelon still contain enough of the good stuff to out way not eating them due to their sugar content.
Just try to find a fat person who’s greatest indulgence is fruit.
The Bad – Refined sugar, the sugar that is extracted from plants, is the Lee Van Cleef of the sugar world.
The Bad
Along with HFCS, refined sugar is found in any type of food that has been processed. One teaspoon of the stuff contaisn 15 calories. These sugars and the extra calories they contain are unnecessary for fuel if you eat a healthy diet rich in fruits and vegetables and can be avoided all together if you choose to do so. If you do, I wish you luck. For the rest of us, moderation is key.
Just remember, less is more.
Sugar not found in its natural state has an higher chance of causing insulin spikes which will cause you to gain and store fat. Refined sugar is also known as the anti-nutrient because it is void of any nutritional value.
So eat less sugar (and sugar ladened goods) and more of the good stuff.
The Ugly - HFCS, a totally man made sugar, is the Eli Wallach of the sugar.
Even though Eli’s character in the movie has some redeeming qualities, there is nothing good about HFCS. HFCS has been shown in numerous tests (not run by the corn union) to increase fat storage especially around the middle. If that doesn’t scare you this will. HFCS is in practically everything. And I do mean everything. Not only is it in soda, cookies, cakes and pies but it is also in salad dressing, ketchup, peanut butter and bread. If it comes out of a bag, bottle, box or can, it probably contains HFCS.
Don’t believe me.
Go into your pantry and pick up the closest processed “food” you don’t believe could possibly contain HFCS. Now look at the ingredients list.
Eat these products and you you may be cast in the part of The Ugly
Shocking isn’t it.
Don’t despair. Not all is lost. You don’t have to live on a bland die to avoid the dreaded weight gain. Finding good tasting products without HFCS just takes a little searching. Think of all those calories you will burn in the process.
Ok you have now read about the different kinds of sugar.
And you probably believe that you should absolutely avoid all sugar that does not come from fruits and veggies. Not so fast. If you are active, and more than likely if you read my blog you are, a little extra sugar can go along way to fueling your workouts and helping you to get ready for the next one. Just keep the sugar to before and around your workouts.
And be honest, if you are not at a high level of activity (and I do mean HIGH), leave the sports and energy drinks on the shelves and the sugar spoon away from your cup. A piece of cake every now and again won’t kill you.
Just remember the every now and again part.
Your friend and trainer,
Paul F. Sweatt
Wellesley’s Best Personal Trainer
Posted by Paul | in Nutrition | 2 Comments
just heard that companies who make unhealthy foods want to change the name of high fructose corn syrup to corn sugar………………………….
Good to know there Kurt. Thanks for the info.