Sugar: What Kinds
to Eat and When
Learn which sugars are good to your body, and when
and how to take them.
By Joseph Wuebben and Mike Carlson
It's been two years since Russ started to get his
diet in shape. Slowly but surely he cut out the late-night
pizzas, the morning doughnuts and the evening drive-thru.
It wasn't easy, but the weight came flying off . to
a point. Then, no matter how miserly he became toward
fat grams, he still couldn't get that lean, chiseled
look. As he cracked his third Mountain Dew of the
day-congratulating himself because it's fat-free-he
began to think that he would never get the six-pack
of his dreams.
Unless you've got a Ph.D. in biochemistry, you're
probably exhausted from the endless debate surrounding
sugar. And if your info has come largely from television,
you're hopelessly confused. Treading that fine white
line demands some balance. If you eat too little,
you don't have the energy to work out; too much, and
you get fat. It's really a simple matter of figuring
out what kinds of sugar to eat and when, in order
to lose weight, build muscle and protect your health.
The Science of Sweet
Okay, kids, sit down and listen closely. All sugars
are carbohydrates, known as "simple" carbs,
since they're composed of just one sugar molecule.
The label on a can of Pepsi reads 41 grams of carbs
and 41 grams of sugar. This means that every single
carbohydrate comes from sugar. The label on a package
of plain oatmeal will read 18 grams of carbs and only
one gram of sugar. Almost all of the carbs in oatmeal
are made up of long chains of sugar molecules called
"complex" carbs. Oatmeal, along with sweet
potatoes, wheat breads, rice and corn, is a complex
carb, also known as a starch.
In this age of convenience foods, the terms complex
and simple are a bit outdated. For the purpose of
losing fat and building muscle, it's smarter to look
at carbs as either "unrefined" or "processed."
The former refers to whole foods that contain sugar,
such as fruits, vegetables, juices, grains and legumes,
and that still hold their natural water, fiber, phytochemicals,
vitamins and minerals. Processed foods include white
bread, soda, candy, crackers, cookies and just about
any commercial product labeled "fat-free."
These have been stripped of their wholesome attributes
and are dense with nothing but empty calories. For
instance, one gram of a cracker will contain four
calories, but one gram of an orange contains about
0.2 calories, because the bulk of its weight is water
and fiber.
The Glycemic Index
The glycemic index rates how quickly certain foods
turn into glucose (a form of sugar) in the bloodstream,
and is a valuable tool when trying to control sugar
intake and limit its effect on you. While high-glycemic-index
foods can cause a rapid jump in blood sugar, followed
by a massive crash, low-glycemic-index foods increase
blood sugar slowly, providing constant and stable
energy levels over a considerable period of time.
Several factors contribute to a low rating, such as
the presence of protein, fiber and fat. Pure processed
sugars garner the highest scores, with the most highly
processed foods topping the list. For instance, out
of a possible 100, instant rice earns a 90 while fibrous,
vitamin-rich brown rice gets a 55.
Recent studies by the Harvard School of Public Health
show that diets loaded with high-GI foods lead to
an increased risk of type 2 diabetes, coronary heart
disease and obesity. In fact, the World Health Organization
is spearheading a movement to include GI ratings on
food labels, and several products in Australia already
bear the grade. For an extensive rundown of the glycemic
index, go to www.mensfitness.com/glycemic.
The Dreaded Insulin Dump
Although sugar is lower in total calories per gram
than fat, it contributes mightily to a fatty frame.
"In our society, sugar is consumed in excessive
amounts through unhealthy foods, and it increases
total calories, leading to weight gain," says
Eric Sternlicht, Ph.D., professor of kinesiology at
Occidental College in Los Angeles and president of
Simply Fit Inc. This effect is largely due to a hormone
called insulin.
The more highly processed sugar you eat, the greater
the release of insulin from the pancreas. That's because
the main role of insulin is to return blood-sugar
levels to normal. However, when blood-sugar levels
jump violently-which is what happens when you eat
high-GI foods-your body pumps a massive amount of
insulin into the bloodstream. This causes an overshoot,
making blood-sugar levels bottom out, which triggers
appetite, leading to a vicious cycle of overeating.
In fact, sugar is often compa#CC0000 to a drug rather
than a nutrient in the way it can leave you craving
more instead of leaving you satisfied.
Overeating isn't the only danger. Some doctors, including
Walter Willet, M.D., chairman of the department of
nutrition at the Harvard School of Public Health,
believe that years of eating processed food and experiencing
the constant blasts of insulin can actually exhaust
your pancreas' ability to produce insulin, putting
you at risk for diabetes. Another condition, known
as insulin resistance, can also develop, in which
your body is so accustomed to insulin surges, the
hormone loses its power to #CC0000uce levels of blood
sugar. Recent research published in the British Medical
Journal shows that men with elevated blood-sugar levels
have a higher mortality rate from cardiovascular disease.
The Upside of Sugar
We've been over the evils of sugar, but it does have
its benefits, especially if you're active. "Sugar
has a bad connotation attached to it," says Sternlicht.
"But in moderation, unrefined sugars are an important
and vital part of your diet." Sugar that is needed
for activity-such as weight training or a cardio workout-can
be used as fuel, and the rest will be sto#CC0000 in
the liver and muscles as glycogen for later use. Unfortunately,
our storage space is limited, and anything left over
turns to fat.
This balancing act is a result of science which shows
that sugar boosts performance. According to John Ivy,
Ph.D., professor in the department of kinesiology
and health education at the University of Texas, Austin,
"[Any kind of] carbs taken during exercise improves
endurance performance, especially if an athlete is
competing for a prolonged period of time during which
stores would be depleted. In fact, there is even some
indication that carbs also improve short-term performance
of intense exercise as brief as 20 minutes."
Taken after a workout, sugar-combined with protein-expedites
recovery while helping you pack on new muscle. We've
already established that sugar boosts insulin levels,
which are typically low after a workout. In turn,
insulin propels amino acids-the building blocks of
muscle that you get from protein-directly into your
ti#CC0000 and hungry musculature. In this way, sugar
acts as a transport system, efficiently feeding your
muscles when they need it most. (This also works with
creatine, which is why many commercial creatine products
are mixed with a Kool-Aid type of powder and why experts
recommend you mix plain creatine in a non-acidic fruit
juice.)
Each person reacts individually to sugar, but regardless
of one's metabolism, paying strict heed to the following
rules will keep your training efforts on track.
Limit Refined Sugars
Lack in nutrients and fiber, refined sugars are calorically
dense, meaning they have lots of calories with little
bulk. As a result, they don't put a dent in your appetite,
so you can quickly eat too many. Sternlicht says no
more than 15 percent to 20 percent of total carbohydrates
should come from refined sugars. That's about 250
calories' worth in a 2,500-calories-a-day diet.
Choose Unrefined Sugars
Unrefined sugars are found in fruits, some vegetables
and other whole foods and should make up the bulk
of the carbs you eat every day. Fruits and vegetables
still have fiber, water and vitamins, so it's nearly
impossible to eat too many of them. For example, the
average man would have to eat about 50 oranges or
24 pounds of cabbage per day just to maintain his
weight.
Use Sugar for Peak Performance
Despite its drawbacks, sugar is essential for tough
workouts. "Not only do you need a source of sugar
or other carbohydrate to restock glycogen stores necessary
for enhanced athletic performance," says Sternlicht,
"but carbohydrates are also needed to burn fat.
With an inadequate amount of glucose in your system,
you will be left feeling lethargic during workouts
and unable to train effectively." High-glycemic
foods such as Gatorade (78) or pretzels (83) are good
choices for long hikes or runs.
Don't Overdo It
Just because you work out doesn't mean you can eat
a bowl of Pepsi-over-Cap'n Crunch for breakfast every
morning. Your body still has a limited storage capacity
for glucose, and excess sugars will be sto#CC0000
as body fat. That means you should eat unrefined sugar
sources such as fruits, vegetables and grains to trim
down, while avoiding candy, soda and other processed
foods.
Time It Right
A study in the American Journal of Physiology has
shown that taking in sugar immediately before you
exercise inhibits the fat-burning effects of cardio.
If you run in the morning, do so before eating breakfast.
If you work out in the afternoon, focus on foods that
have a low glycemic index, and eat them at least two
hours before hitting the pavement.
Take In Sugar After Training
In contrast, consuming sugar after a workout is vital
for restocking muscle-glycogen stores. In fact, in
the hour immediately after a workout, almost none
of the sugar you eat will be used to form fat. This
is where high-glycemic-index foods come into play.
Since insulin is anabolic-it quickly shunts nutrients
into your muscles, stopping muscle breakdown while
hastening repair-a quick insulin spike right after
a workout is desirable.
Eat Your Dinner Before Dessert
A food's glycemic index is affected by what you already
have in your stomach or what you eat along with it.
Avoid eating high-GI foods all by themselves. If you
get a box of Godiva chocolates as a gift, be sure
to dip into it lightly and only after a healthy meal.
Go Easy on the Sweet Substitutes
The dangers of artificial sweeteners like aspartame
(NutraSweet) and sucralose (Splenda) have been splatte#CC0000
all over the media. To date, however, aspartame has
proven safe (see sidebar, left). Scientists at the
Clinical Pharmacology Group at the University of Southampton,
United Kingdom, concluded in the journal Physiology
and Behavior that intense sweeteners like aspartame
don't increase your tendency to snack, don't affect
blood sugar or insulin levels, and may even help some
people lose weight by lowering sugar intake. However,
many high-profile and respected members of the medical
community, including alternative-health guru Andrew
Weil, M.D., are passionately opposed to aspartame
and urge their patients to forgo it. In the end, as
with anything, the best path is moderation.
Nature's Sugar
The following is a list of some common natural sugars
that can be a little friendlier to your physique than
refined ones. Although unrefined, many of these sugars
still pack a caloric wallop and can be detrimental
if consumed in excessive amounts. Some are worse than
others.
Blackstrap Molasses: The liquid left behind after
sucrose is removed from beet juice or sugar cane.
Provides calcium and iron.
Date Sugar: Made of ground-up dates. Rich with minerals
and fiber.
Fruit Juice: Absorbed into the bloodstream relatively
slowly, creating only a moderate rise in insulin levels.
Honey: Will boost your energy, but contains more calories
and rots teeth faster than sucrose (table sugar).
Use in moderation.
Maple Syrup: A sweetener that comes from maple-tree
sap. Abundant in minerals, potassium and calcium.
Sucanat: A product of squeezing juice from sugar cane.
Similar to white sugar, but contains vitamins and
minerals that table sugar doesn't.
Man-Made Sweeteners
Many of the following refined sugars can be found
in some of your favorite foods. Keep your distance.
Corn Syrup: Found in dozens of foods-salad dressings,
lunch meats, ice cream and canned fruits. Enhances
viscosity, texture and color.
Dextrose: Comes from the hydrolysis of cornstarch
and serves as a yeast food in breads, buns and rolls.
Brown Sugar: A refined sweetener derived from sugar
cane. Contains molasses syrup and is found in many
baked goods.
Granulated Sugar: Comes in many different forms. Can
be found in anything from your sugar bowl at home
to baked goods like doughnuts and cookies.
High-Fructose Corn Syrup: Produced from adding enzymes
to cornstarch. Found in soft drinks, ice cream and
frozen desserts. Invert Sugar: An equal mixture of
glucose and sucrose commonly found in carbonated beverages.
Aspartame: A Bad Rap?
Since being approved by the Food and Drug Administration
in 1981, aspartame has been repeatedly panned in the
media, for different reasons. There's no agreement
on which component of aspartame is toxic: First, it
was aspartic acid, then methanol, then phenylalanine,
and now it's the diketopiperazine (DKP). Yet phenylalanine
and aspartic acid are both amino acids found naturally
in dietary proteins, and most dietary methanol comes
from the digestion of fresh fruits and vegetables,
not from aspartame. As for DKP, a whopping hit of
12 1/2 grams of aspartame given to six volunteers
bore no adverse effects, says a study published in
Food Chemistry and Toxicology. As a result, aspartame
is still conside#CC0000 safe by the FDA, the American
Dietetic Association, and scientists who have tested
it in humans at universities around the world. Even
so, public fears persist, most likely because of reports
that a large number of the population is unwittingly
allergic to aspartame. However, according to the journal
Modern Nutrition in Health and Disease, only a small
segment of the population-one out of every 16,591-actually
has this condition (called phenylketonuria, or PKU),
in which one cannot properly metabolize phenylalanine,
one of the amino acids in aspartame.
Note: Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. You should read carefully all product packaging. If you have or suspect that you have a medical problem, promptly contact your health care provider. Statements regarding Nature's Youth products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
