Want to know is sugar good or bad and why? We will explain why you should stay away from sugar or sugary foods when trying to reach your fitness goals.
Sugar has no benefit to our health and it is very counterproductive if we are consuming sugary foods or food products while trying to lose weight or build lean muscle mass.
Sugar is actually very addictive to many people. It has been said that sugar actually releases the same endorphins from the brain as a shot of morphine does. Does that not sound scary to you??
When we consume a diet full or starches, carbohydrates, or sugars, our blood sugar is consistently spiking and dropping back down. This causes long-term health risks.
Some of these health risks are
1) Weight gain
2) Contributor to disease such as diabetes
3) Elevated blood pressure
There are many different types of sugar that are hidden in food products and most people wouldn’t recognize them as sugar.
Some of those sugars are: glucose, fructose, dextrose, galactose, sucrose, maltose and lactose.
Carbohydrates are also considered sugar which is why you should always stick to slow releasing carbohydrates as opposed to fast acting carbohydrates.
Slow releasing carbs: Non starchy vegetables, low in sugar fruits (stay away from the tropical fruits), sweet potatos, oatmeal, steel cut oats, and quinoa, and nuts or nut butters.
Fast acting carbs: White rice, White bread, White pasta, white potato, cereal, liquid drinks or juices, and higher in sugar fruits (tropical fruits)
Always try to stick to slow releasing carbs to prevent insulin spikes throughout the day. Fast acing carb is great to have post work out or if you are trying to bulk up/gain weight.
Fruit is also sugar and we still have to be careful how much fruit we eat throughout the day. Many people load up on fruit believing it is healthy for them and will help them lose weight when the reality is, it can actually do the opposite.
Always stick to fruits lower on the glycemic index. Try to eat them earlier in the day. Fruit is still a carbohydrate and is still full of sugar. The only benefit to them is the vitamins inside the fruit which we can get from other sources as well.
Below this article is a detailed fruit chart with the carbs and sugar content in some fruits you may be consuming.
You should try sticking to a diet high in protein, healthy fats, and low in slow releasing carbs.