Wednesday, June 28, 2017

The surprising truth about sugar.


Is sugar “good”?

Is sugar “bad”?

It’s hard to know for sure these days.

Which is interesting because…

Sugar is a fundamental molecule in biology.

Human bodies need sugar.

Sugar makes up the backbone of our DNA. Helps power our cells. Helps store energy for later. Plants convert sunlight into sugar. We convert sugar into fuel.

Molecules like glucose and fructose (just two of the many types of sugar) are so basic to our biological needs, even bacteria love them.

Indeed, sugar’s the breakfast of champions, chemically speaking.

Yet, somewhere along the way, sugar became the bad guy.

Why did we start hating on sugar?

When did we start wanting to purge it from our bodies?

Why do some of us fear it so much?

At this point… do we just need a little relationship counseling?

Or is it a toxic relationship?

Is it time to part ways?

The truth is, this is a difficult conversation to have because…

Almost all of us are emotionally invested in our position on sugar.

Talking about it brings up a lot of controversy and intense debate, even among scientists who are supposed to be “objective”.

How much sugar is OK to eat?

Let’s get real here.

Sugar is not a health food.

It doesn’t nourish us.

It doesn’t add a lot of nutrient value: It doesn’t give us any vitamins, minerals, phytonutrients, antioxidants, fiber, or water.

Eating a lot of sugar doesn’t make our bodies better, stronger, healthier, or more functional.

Sugar doesn’t add value, certainly not when compared to other foods or macronutrients like protein or omega-3 fatty acids.

But biology is complex.

Diseases are complex too.

We can’t blame one chemical for all the health problems we have.

Good health is neither created nor destroyed by a single food.

Again, human beings are diverse.

We vary widely in all kinds of ways, including:

  • How much carbohydrates we need to thrive or perform well.
  • How well we digest, absorb, and use sugars, as well as how effectively and safely we store or dispose of the excess.
  • How sugar affects our appetite, hunger, fullness, ability to stop eating it.
  • How we feel about and behave around sugar.
  • How sugar “spins our brain dials” and gives us a sense of reward.

So we can’t say that “X amount of sugar is always best for everyone, all the time” or that “People should never eat any sugar.” It just doesn’t work that way.

  • Some people might choose to cut out sugar completely.
  • Some people might try to micromanage their intake down to the gram.
  • Some people can just roll with a general “eat less-processed foods” guideline, and be fine.
  • Some people do find that a low-sugar, low-carb or even a ketogenic diet works for them. While others thrive on high-carb diets.

That said, being aware of your sugar intake is probably a good idea.

The 2015-2020 Dietary Guidelines for Americans recommends limiting sugar to 10% of your intake. So, for example, if you’re consuming 2000 calories per day, that would be approximately 200 calories from sugar, or 50 grams.

What does this all mean?

Let’s sum up what the science suggests:

  • Sugars are basic biological molecules that our bodies use in many ways.
  • Each person’s response to sugar (whether physiological or behavioral) will be a little different. This goes for carbohydrates in general too.
  • Sugar is not a health food. But sugar alone doesn’t necessarily cause most chronic health problems like diabetes or cardiovascular diseases, which are multifactorial.
  • Sugar is energy dense. If eaten in excess (like most foods), sugar can contribute to weight / fat gain.
  • This weight / fat gain is probably mostly from the extra calories, not some special properties of sugars (or carbohydrates in general, or insulin).
  • Some people find it hard to stop eating sugar / sweet foods. This may also contribute to weight / fat gain — again, because of the extra energy intake.
  • We likely eat more sugar than we realize, since it’s hidden in so many food products.

Read the full article HERE.




Box Jumps 24/20”
MB Clean 20/14#
Slam Ball 40/20#
Calorie Row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Total score is combined lowest score of each movement. Rest 1 Minute between movements.


 Core Down


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