Sugar [Forum Archive]

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Sugar

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Posted by: animal56

Okay, so, I'm supposed to avoid Protein Bars, Milk, and fruits because of the sugar content.

All these years of Food Indexes and Food Chains and Pyramids are being thrown to the "Whey" side. It seems to me that we have ourselves another trend.

Before I go throwing myself to the lions, could someone explain to me why sugar in this otherwise healthy form is bad, and should be eliminated from the diet? I'm not sold on removing fruits or milk from my diet, (Protein Bars, who needs em, they taste like ass and cost too much anyway.), not quite yet anyway.

This dummy would like an explanation if you'd all be so kind. Thanks.

Posted by: Dr. Pain

http://www.ironmagazineforums.com/sh...&threadid=6597

http://www.ironmagazineforums.com/sh...&threadid=4558

http://www.ironmagazineforums.com/sh...&threadid=4627

http://www.ironmagazineforums.com/sh...&threadid=4919

DP

Posted by: animal56

Thanks Doc.

Posted by: animal56

Okay, now that I've read up on all this interesting info, it appears to me that watching your sugar intake will determine the difference between 4-5 pounds, and possibly increase the effects of fat burning (barring genetic variances from person to person) and cutting.

So, let's say that I keep the fruits and the milks in my diet, while maintaining the rest of my diet according to the low-mid end of the GI, will the effects not be the same or similar? Basically, wouldn't I just be balancing my GI?

On ther other hand, by keeping these High GI items in my diet, am I basically robbing myself of increased cutting in my overall physique and/or the finished product?

Posted by: Cenox

No reason to keep refined sugar in your diet.

Posted by: kanun

When cutting (or even maintaining a low BF%), you want your body to gets it's energy from the fat stored around it. By giving it sugars, your body says "hey, why should I bother burning all that fat when the energy I want is right here?" So it uses the sugar (or any higher-GI food), and puts the fat burning on hold.
So the less high-GI foods foods you eat, the more your body is going to rely on fat burning for energy (assuming the rest of your diet is properly planned.)
Obviously one bowl of milk or whatever isn't going to make a huge difference, but it contributes a little to the overall fat burned.
Hope this helps!

Posted by: w8lifter

Quote:

Originally posted by kanun

Obviously one bowl of milk

What are you...a cat?

Posted by: Yanick

I don't like to rehash old arguments(although i do believe that arguments are the best place to learn something), and DP will also probably kick my ass but...

My point of view leans more towards TCD's BTW

Note that i do believe a low gi diet is better and i always eliminate milk and all other foods like that because of the blood sugar swings/tendency to over-eat.

Posted by: Dr. Pain

Yan...no problems w/me. If you guys want to take the "longer path" to single digits, alright by me. Just keep saying..."It's the Journey......not the Destination!"

DP

btw...GI means little to me, type of carb means more.....It's all in Combining Macros (their quantities), fiber, and meal frequency

Posted by: kanun

Quote:

What are you...a cat?

Hehe... I meant as in a bowl of cereal with milk. D'oh

Posted by: Yanick

Quote:

Originally posted by Dr. Pain
Yan...no problems w/me. If you guys want to take the "longer path" to single digits, alright by me. Just keep saying..."It's the Journey......not the Destination!"

As long as the journey isn't too long. And hey the two theories don't exactly contradict each other in practice, i pretty much manage to follow both. I've mixed a CKD, CID, IRD all into one 'superior diet.'

Quote:

btw...GI means little to me, type of carb means more.....It's all in Combining Macros (their quantities), fiber, and meal frequency

Yep, but the difference is that i'm a bit more lenient about some of those factors, as i have severe time constrictions and i don't want to give up my social life.

BTW, my new theory is that i have hypothyroidism or wilson's syndrome...

Posted by: Fit Freak

Animal...it all depends on your goals...in my opinion...you can achieve a low BF% by contining to drink low-fat milk and dairy products as well as fruits (most fruits anyway....apples, pears, raspberries, blueberries, blackberries, strawberries, peaches, grapefruit). As with any case, results vary depending on genetics as well as your training style and amoumt of cardio.

If you don't eliminate entire food groups...I believe you will get there....and be healthier too!

Just be sure not to go overboard.....moderation....a very important concept we all tend to forget now and then. Of course my view will change if you're a few weeks away from a competition and waaaaay below your set point....in which case you will have a hard time maintaining that level for much time anyway.

Posted by: Mudge

Quote:

Originally posted by animal56
Okay, now that I've read up on all this interesting info, it appears to me that watching your sugar intake will determine the difference between 4-5 pounds, and possibly increase the effects of fat burning (barring genetic variances from person to person) and cutting.

4-5 pounds is going to be 2% bodyfat for most guys.
Sugar is also a poor choice for energy remember, providing a brief spike and then a sugar let down.

Posted by: Akash

Where do you guys get your nutrients like calcium taking milk out of your diet? I know people with ripping 6-packs and they drink skim milk, apples, and bread. So I have no clue why people are nuts about cutting milk and stuff out. I mean people who cut milk out are digging a grave for themselves cause problems later in life like osteoposis. So its a choice.

Posted by: Dr. Pain

Quote:

Originally posted by Akash
Where do you guys get your nutrients like calcium taking milk out of your diet? I know people with ripping 6-packs and they drink skim milk, apples, and bread. So I have no clue why people are nuts about cutting milk and stuff out. I mean people who cut milk out are digging a grave for themselves cause problems later in life like osteoposis. So its a choice.

Quote:

I know people with ripping 6-packs and they drink skim milk,

The people you are speaking of are ectomorphs or ecto-mesomorphs with extremely good metabolisms. They are not insulin resistant as currently are 3 out of 4 adults in the United States (I don't have stats on Canada). Soon this "epidemic" will effect 4 out of 5 adults. For those IR individuals, drinking milk at 12 grams of sugar per cup, equates to an insulin spike and lipogenesis (fat storage). Most bodybuilders nearing contest statge with BF at 5 percent or below will tell that you that milk "smooths them out."

(I'm not even going to go into contaminants in milk and the fact that many people unknowingly have allergies to lactose and/or cassienate)

As for calcium, most BB's and serious weight trainers..comsume copius amounts of dark leafly greens and veggies. This contributes to our calcium intake, along with Multi-Vitamins (most have 20-50% 0f the RDA) in the morning...and an Iron free Multi-Mineral with our evening meals!

Additionally....check your portein powders, bars(if you eat that crap)..and other supplements,

My two powders that I use have 6% and 20% of the RDA per scoop...and I use 2-3 scoops at a time, 2-3 times a day along with 3 or more solid meals. You do the MATH!

DP

Posted by: Mudge

Dp, are so many people insulin resistant from years of 'carbo abuse' in our diets?

Posted by: Dr. Pain

Has a lot to do with processed foods.....I'd imagine chromium deficient soil, and the lack of CLA in animals fats that was present in years past has a little to do with it also.

Big culprit is our government telling people to eat 11 servings of grain a day, and 5 of fruit. Since that advice in the early 90's, the Obesity rate has doubled....the Diabetic rate has doubled....and Age Onset Diabetes, previously seen in people over 40......NOW occurs in 8 years olds. :sucks:

DP

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