EMMET RUSHE’S FITNESS COLUMN: IS SUGAR EVIL?

first_imgBY EMMET RUSHE: In every movie, there is always a villain.It doesn’t matter whether it is a kids’ movie, a comedy, thriller or horror.There is always a ‘heel’; someone who we can push the blame onto; someone who, when they finally get their ‘comeuppance’ in the end, we can all sleep safe at night knowing that all is right with the world. Nutrition is no different.Over the past few decades we have always wanted a bad guy, someone who we can blame when things don’t go our way.This can be either with our weight, or with our diet.If we take a look back over the last 40 years or so, we can see a trend of blame that was attached to different food groups.Fat was the first culprit, then there was carbs, now we have sugar. The media is to blame for the majority of the scaremongering that goes on with nutritional ostracising.After all, they know a sensational headline when they see one, and they want to sell their story, so if they make the story completely over the top, people will buy it, share it and believe it.This is why there is so much misinformation regarding nutrition nowadays.Nowadays, we can add social media into this.We have not only lay-people sharing elaborate headlines, but nutritionists and trainers sharing and believing this information also.It seems that if it is on social media, it has to be taken as truth. If it comes in the form of a ‘meme’, then it is absolute gospel.But this simply is not the case.So;Is Sugar Evil?Simply put, No!Of course saying a blanket ‘No’ to that question is a simplistic as saying a blanket ‘Yes’ as an answer.When you are discussing nutrition, there isn’t ever a simple yes or no answer, because there is never a single scenario when it comes to the question. When we look at sugar as a culprit to weight gain, we cannot just point the finger and say, sugar is to blame.Sugar’s effect on your body composition will depend on whether you know how many calories you consume each day, how much protein, carbohydrates and fat you consume each day and if you meet these requirements.If the answer is yes and you are in a calorie deficit, then I can guarantee that weight loss will come.If you don’t know and you are just freestyling your diet, as in eating whatever you like with no knowledge of what amounts you are consuming, then how can you blame one specific food group?You cannot.This is not to say that sugar shouldn’t be restricted in your diet, for the majority of us it should.But this is because we eat a diet that consists of processed foods that are highly palatable, meaning they taste great because they have added sugars to them, (which don’t provide much satiety, meaning you don’t feel satisfied after eating them), which means you will eat more of them.So sugar is to blame for weight gain, yes.Again, no, it isn’t.When we look at the foods that are being consumed and that people tend to over eat, the top ten foods that came out on top were;Chocolate, ice cream, chips, pizza, cookies, crisps, cake, buttered popcorn, burgers, muffins.What do all these foods have in common?• They have large amounts of Carbs and Fat in them.• Which means they have a large amount of calories in them.• Which means if you eat large amounts of them, you will gain weight.So you simply cannot blame sugar for these foods being to blame for your weight gain.These foods are what people would claim to be addicted to, not simply sugar.Whenever someone has a craving for something sweet, they don’t sit down with a bowl of sugar to feed their ‘fix’, they go to these type of hyper palatable foods listed above.Foods with sugar and fat content, not just sugar.But what about sugar’s effect on our blood sugar?If we look at where sugar lands on the GI scale it has a GI of 68 per tablespoonful, this is actually classed as moderate.Sugar is 50% fructose and 50% glucose, the 50% fructose is why the effects on blood sugar is moderate instead of high.If we look at whole wheat bread on the GI scale, it actually has a higher level of 71 which is classed as high on the GI scale.A banana has a GI of 62 and honey, which is quite often touted as a better option for you than sugar, has a GI of 61 and the same glycaemic load as sugar of 12.This is the same on the Insulin index.We have been eating sugar for as long as we have been evolving. Our main source of this used to come from fruit in the form of fructose.So what is the take home message here?Sugar is not ‘toxic’ and we are able to process it just fine providing we are not over consuming it through highly processed foods or you have a food intolerance or an auto immune disease.Sugar is neither ‘good’ nor is it ‘bad’.It doesn’t provide satiety so you should be careful with the amounts you eat.If your diet is balanced and the majority of your food is unprocessed whole foods then some ‘junk’ foods won’t have much effect on your health overall.#TrainSmartFor more information on my New Parent Fitness Plan Class, contact me through the link below.https://www.facebook.com/pages/Rushe-Fitness/120518884715118?ref=hl* Emmet is the owner and operator of Rushe FitnessEMMET RUSHE’S FITNESS COLUMN: IS SUGAR EVIL? was last modified: September 13th, 2015 by John2Share this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:emmet rusheEVILsugarlast_img read more

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