Sugar intake, help!!!
Replies
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Pardon me---in my post above, I referred to "Saurak" when the statement that I quoted was made by Tiger'sword, :blushing:
Carry on!
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I've seen fructose recommendations that range from 25 grams per day to 130 grams per day. Simple fact is, with humans, we can adapt to higher levels of fructose consumption in a matter of three days. You're building a straw man by focusing on Utica acid and fructose, when diet alone does not affect uric acid levels enough to cause the problems that article talked about in humans.
First of all, I never said anything about table sugar. I said sugar. Glucose is a monosaccharide. Monosaccharide means "single sugar."
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of a caloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Correction. Your body uses glucose---not table sugar, the fructose content of which (sucrose, i.e. sugar, is 50% fructose), must be converted in the liver. It is fructose that is problematic in large amounts. The small amount that one takes in consuming a serving or two of low-fructose fruit do not appear to be a problem, especially since it is bound in fiber which slows the transmission. But the large amount of sugar that is eaten on a daily basis (estimated to be 500 calories--from all sources) is a real problem for the obese and those who are on their way to metabolic syndrome. Here is a peer-reviewed article (in a nephrology journal) that speaks to the issue: http://jasn.asnjournals.org/content/17/12_suppl_3/S165.full
As for fructose, fructose is generally easily processed by the body when consumed with an equal amount of glucose (which happens in table sugar, for the record.) And that article mentioned metabolic syndrome in rats caused by fructose. What they left out of the article was that the study they took those results from fed rats half to 3/4ths of their body weight each day in fructose to achieve those results. Since I'm not eating 100 pounds of fructose a day, I'm not worried about it. Studies done on humans, using reasonable doses, have not shown health issues from consuming fructose.
The research is still being done, but what you are saying is probably not true. You have not accounted for the fact that most mammals have uricase--including rats (eliminates uric acid). Human beings do not. It doesn't take very much fructose to cause a surge in uric acid in experiments with many people. The only mechanism that we have for ridding the body of uric acid is to send it out through the kidneys. What do you consider a "reasonable dose" of fructose? The recommended not-to exceed number of 25 grams per day? That is the amount in a couple of servings of low-fructose fruit and a couple of fructose-containing vegetables (like tomatoes). It is certainly NOT the 130 grams of fructose contained in one portion of "Carrot Cake A La Mode" from The Keg restaurant. One can of soda has 26 grams of fructose.0 -
I've seen fructose recommendations that range from 25 grams per day to 130 grams per day. Simple fact is, with humans, we can adapt to higher levels of fructose consumption in a matter of three days. You're building a straw man by focusing on Utica acid and fructose, when diet alone does not affect uric acid levels enough to cause the problems that article talked about in humans.
First of all, I never said anything about table sugar. I said sugar. Glucose is a monosaccharide. Monosaccharide means "single sugar."
False. Care to explain the mechanism where sugar magically causes your body to store fat in the presence of a caloric deficit? Sugar is almost never stored as fat. It's burned through way too quickly by your brain, vital organs, and muscles to actually be converted into fat and stored. Your brain uses roughly 150 grams of sugar a day all on its own, which is about double what the average person consumes per day. Rather than sugar being stored as fat, the reality is that your body spends quite a bit of time converting protein and fat (as well as more complex carbs) into sugar.Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Correction. Your body uses glucose---not table sugar, the fructose content of which (sucrose, i.e. sugar, is 50% fructose), must be converted in the liver. It is fructose that is problematic in large amounts. The small amount that one takes in consuming a serving or two of low-fructose fruit do not appear to be a problem, especially since it is bound in fiber which slows the transmission. But the large amount of sugar that is eaten on a daily basis (estimated to be 500 calories--from all sources) is a real problem for the obese and those who are on their way to metabolic syndrome. Here is a peer-reviewed article (in a nephrology journal) that speaks to the issue: http://jasn.asnjournals.org/content/17/12_suppl_3/S165.full
As for fructose, fructose is generally easily processed by the body when consumed with an equal amount of glucose (which happens in table sugar, for the record.) And that article mentioned metabolic syndrome in rats caused by fructose. What they left out of the article was that the study they took those results from fed rats half to 3/4ths of their body weight each day in fructose to achieve those results. Since I'm not eating 100 pounds of fructose a day, I'm not worried about it. Studies done on humans, using reasonable doses, have not shown health issues from consuming fructose.
The research is still being done, but what you are saying is probably not true. You have not accounted for the fact that most mammals have uricase--including rats (eliminates uric acid). Human beings do not. It doesn't take very much fructose to cause a surge in uric acid in experiments with many people. The only mechanism that we have for ridding the body of uric acid is to send it out through the kidneys. What do you consider a "reasonable dose" of fructose? The recommended not-to exceed number of 25 grams per day? That is the amount in a couple of servings of low-fructose fruit and a couple of fructose-containing vegetables (like tomatoes). It is certainly NOT the 130 grams of fructose contained in one portion of "Carrot Cake A La Mode" from The Keg restaurant. One can of soda has 26 grams of fructose.
Wrong.0 -
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All of the scientific debate aside, if you're over on sugar because you had an orange and some dates, I'd be much less concerned about it than if you were over because of soda and pixie sticks. Fruit provides fiber and vitamins, so if you're not eating junk, don't worry about it too much.0
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All of the scientific debate aside, if you're over on sugar because you had an orange and some dates, I'd be much less concerned about it than if you were over because of soda and pixie sticks. Fruit provides fiber and vitamins, so if you're not eating junk, don't worry about it too much.
This^^^ If you don't have a specific medical condition where you need to watch your fructose, then by all means, eat away (by the way, even though dates are rather high in fructose, they really have a lot of other nutrients that are quite beneficial). I agree with you that taking in empty calories from soda and "pixie sticks" (whatever those are--I assume they are junk food) is a terrible idea for anyone who is on a calorie-restricted diet (we simply cannot afford ANY loss of nutrient content in our food).0 -
Sugar, as you know, can cause an Insulin spike. Insulin triggers your fat storing mechanisms. It just is what it is. Additional, when your body increasse Insulin (storing fat) or Cortisol (which stores fat in response to stress), it shuts down adiponectin production which is a fat BURNING protein. People tend to poo-poo that whole insulin spike and its impact. Reality... it is true and a double whammy.
If you are eating a lot of fruit, that could be contributing to your elevated sugar. I get a lot of sugar that way, too. However, the fiber in the fruit tempers the Insulin spike. In that case, it is just a carb.
Peace and good luck!0 -
This from the website that you linked:
"Cutting out sweet drinks is non-negotiable. Sweet tea, soda, and flavored and sweetened milks, waters, and coffees all have to go. Drink plain water, low-fat milk, and sugar-free drinks instead. A study of 810 adults between 25 and 79 years old showed that after 18 months, those who cut out sweet drinks had greater weight loss than those who cut down on food calories. One possible reason: While your body lets you know when it is full of food, there is no way for your body to tell you when you’ve maxed out on liquid calories."
Is this the kind of thing that you wanted us to know? Forgive me but you are being rather cryptic. 0 -
Sugar, as you know, can cause an Insulin spike. Insulin triggers your fat storing mechanisms. It just is what it is. Additional, when your bidy increase Insulin 9storing fat) or Cortisol (which stores fat in response to tress), it shuts down adiponectin prduction which is a fat BURNING hormone. People tend to poo-poo that whole insulin spike and its impact. Reality... it is true and a double whammy.
If you are eating a lot of fruit, that could be contributing to your elevated sugar. I get a lot of sugar that way. however, the fiber in the fruit tempers the insulin spike. In that case, it is just a carb.
Peace and good luck!
Thanks for the accurate and insightful response. 0 -
Actually sugar can sabotage your body and cause fat storage, so try to avoid sugar as much as you can.
Trruuth!!0 -
The sugar in fruit is different ,also honey and molasses are healthy sweet sources0
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The sugar in fruit is different ,also honey and molasses are healthy sweet sources
There are many micro-nutrients in fruit, honey and molasses, that is true. And fruit doesn't even come close to the fructose load of a piece of cake. Sugar has been stripped of all micro-nutrients. Even maple syrup contains 56 different anti-oxidants. Sugar contains none.0 -
This from the website that you linked:
"Cutting out sweet drinks is non-negotiable. Sweet tea, soda, and flavored and sweetened milks, waters, and coffees all have to go. Drink plain water, low-fat milk, and sugar-free drinks instead. A study of 810 adults between 25 and 79 years old showed that after 18 months, those who cut out sweet drinks had greater weight loss than those who cut down on food calories. One possible reason: While your body lets you know when it is full of food, there is no way for your body to tell you when you’ve maxed out on liquid calories."
Is this the kind of thing that you wanted us to know? Forgive me but you are being rather cryptic.
I am intent on answering your question. I perused both articles but don't see your quote. Please show me where you see it. Thank you0 -
Maybe you are miscalculating your exercise calories? I would look into that as well...0
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Sugar, as you know, can cause an Insulin spike. Insulin triggers your fat storing mechanisms. It just is what it is. Additional, when your body increasse Insulin (storing fat) or Cortisol (which stores fat in response to stress), it shuts down adiponectin production which is a fat BURNING protein. People tend to poo-poo that whole insulin spike and its impact. Reality... it is true and a double whammy.
Why do bodybuilders inject themselves with insulin pre and post workout?0 -
Thank you everyone! I guess I forgot to mention that my weight is in the "normal range" I'm 5'8 and 150lbs medium frame (this is apparently a bit on the higher end for a healthy weight for that body type/height so I'm trying to be between 130-140). Would any of you happen to have any advice that may help me break through this plateau if cutting down sugar a bit doesn't help? Thanks again!
I think you are just hitting a plateau. That tends to happen the closer you get to your goal.
Also I am 4 inches shorter than you and the middle for "goal weight" for me is 130 (thats with 30% bf) , so maybe you should re-evaluate your goal, take body fat% into account as well!0 -
preaching wikipedia makes your credibility level 00 -
Sugar most definitely matters, whether or not you are a diabetic. Sugar accounts for a lot of calories, i.e..sodas, desserts, breads....and the list goes on. Salad dressing is a common culprit. My weight loss came quicker when I gave up regular sodas!
Anything high in carbs will turn to sugar quickly in your system; and anything high in carbs is high in calories.0 -
Sugar most definitely matters, whether or not you are a diabetic. Sugar accounts for a lot of calories, i.e..sodas, desserts, breads....and the list goes on. Salad dressing is a common culprit. My weight loss came quicker when I gave up regular sodas!
Anything high in carbs will turn to sugar quickly in your system; and anything high in carbs is high in calories.
not true, fruit is high in carbs but not always high in calories.0 -
Sugar most definitely matters, whether or not you are a diabetic. Sugar accounts for a lot of calories, i.e..sodas, desserts, breads....and the list goes on. Salad dressing is a common culprit. My weight loss came quicker when I gave up regular sodas!
Anything high in carbs will turn to sugar quickly in your system; and anything high in carbs is high in calories.
not true, fruit is high in carbs but not always high in calories.
That's because it contains a lot more water and fiber than say, a 4 oz. piece of chocolate cake, which is a very quick source for boosting blood sugar. A fast conversion of food to blood sugar is the enemy of those with "diabesity". The amount that is consumed at one time is also a problem. Eat a small orange and you will likely get something in the neighborhood of 4 grams of sugar (fructose). Eat a 4 oz. piece of chocolate cake and you will get a fast blast of 20 grams of fructose (in the 40 grams of sugar) with little fiber to slow down the absorption of it. Think that will have an impact on insulin response? Yep.0 -
Sugar, as you know, can cause an Insulin spike. Insulin triggers your fat storing mechanisms. It just is what it is. Additional, when your body increasse Insulin (storing fat) or Cortisol (which stores fat in response to stress), it shuts down adiponectin production which is a fat BURNING protein. People tend to poo-poo that whole insulin spike and its impact. Reality... it is true and a double whammy.
Why do bodybuilders inject themselves with insulin pre and post workout?
Great question. Insulin also plays a key role in muscle stimulation and repair. Pre workout, yes, but mostly post workout. Body builders/weight lifters will drive their insulin way up either via HGI foods like honey or waxy maize or injection (less common) along with their fast absorbing protein (whey), Creatine and BCAAs. This causes accelerated protein absorbtion and muscel repair. Personally, I use honey. 45 g of honey carbs to 30 g of whey protein immediately after my work out.
Since most folks on this website are not body builders, I thought that it was probably best to stay away from this concept as it would probably create more questions than answers. However, I suspect most of the weightlifters are already familiar with this concept.
Make any sense? It really is a special case for an intentional insulin spike. Dave Hawk/Muscle and Body mag, does a nice job of describing this.
Thanks for asking and have a great day.0 -
Except insulin doesn't really trigger fat storage. Eating does. Insulin transports glucose to muscles and organs, not to fat. Fat storage is accomplished when fatty acids are stored in adipocytes. If insulin triggered fat storage, then why don't we constantly store protein as fat, since protein is highly insulinogenic, and eating protein causes similar insulin spikes as eating carbs?Sugar, as you know, can cause an Insulin spike. Insulin triggers your fat storing mechanisms. It just is what it is. Additional, when your body increasse Insulin (storing fat) or Cortisol (which stores fat in response to stress), it shuts down adiponectin production which is a fat BURNING protein. People tend to poo-poo that whole insulin spike and its impact. Reality... it is true and a double whammy.
If you are eating a lot of fruit, that could be contributing to your elevated sugar. I get a lot of sugar that way, too. However, the fiber in the fruit tempers the Insulin spike. In that case, it is just a carb.
Peace and good luck!0 -
Sugar, as you know, can cause an Insulin spike. Insulin triggers your fat storing mechanisms. It just is what it is. Additional, when your body increasse Insulin (storing fat) or Cortisol (which stores fat in response to stress), it shuts down adiponectin production which is a fat BURNING protein. People tend to poo-poo that whole insulin spike and its impact. Reality... it is true and a double whammy.
Why do bodybuilders inject themselves with insulin pre and post workout?
Great question. Insulin also plays a key role in muscle stimulation and repair. Pre workout, yes, but mostly post workout. Body builders/weight lifters will drive their insulin way up either via HGI foods like honey or waxy maize or injection (less common) along with their fast absorbing protein (whey), Creatine and BCAAs. This causes accelerated protein absorbtion and muscel repair. Personally, I use honey. 45 g of honey carbs to 30 g of whey protein immediately after my work out.
Since most folks on this website are not body builders, I thought that it was probably best to stay away from this concept as it would probably create more questions than answers. However, I suspect most of the weightlifters are already familiar with this concept.
Make any sense? It really is a special case for an intentional insulin spike. Dave Hawk/Muscle and Body mag, does a nice job of describing this.
Thanks for asking and have a great day.
This^^^Great explanation. Those of us who have struggled with obesity and its related disorders likely SHOULD have become body-builders a long time ago but we didn't know any better, unfortunately.0 -
Sugar, as you know, can cause an Insulin spike. Insulin triggers your fat storing mechanisms. It just is what it is. Additional, when your body increasse Insulin (storing fat) or Cortisol (which stores fat in response to stress), it shuts down adiponectin production which is a fat BURNING protein. People tend to poo-poo that whole insulin spike and its impact. Reality... it is true and a double whammy.
Why do bodybuilders inject themselves with insulin pre and post workout?
Great question. Insulin also plays a key role in muscle stimulation and repair. Pre workout, yes, but mostly post workout. Body builders/weight lifters will drive their insulin way up either via HGI foods like honey or waxy maize or injection (less common) along with their fast absorbing protein (whey), Creatine and BCAAs. This causes accelerated protein absorbtion and muscel repair. Personally, I use honey. 45 g of honey carbs to 30 g of whey protein immediately after my work out.
Since most folks on this website are not body builders, I thought that it was probably best to stay away from this concept as it would probably create more questions than answers. However, I suspect most of the weightlifters are already familiar with this concept.
Make any sense? It really is a special case for an intentional insulin spike. Dave Hawk/Muscle and Body mag, does a nice job of describing this.
Thanks for asking and have a great day.
This^^^Great explanation. Those of us who have struggled with obesity and its related disorders likely SHOULD have become body-builders a long time ago but we didn't know any better, unfortunately.
Glad you found it valuable.
For those struggling with weight/fitness management, we (society) have done very little to teach people how to REALLY be successful. 'Eat less/exercise more' is true but, unless you have someone to help/guide you, it can be frustrating, as demonstrated by the MFP bulletin boards. However, I believe, once you understand some of the basic physiology and body chemistry, it becomes much clearer. It did for me.
Have a great day and good luck on your journey!0
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