Sugar is labeled as the
notorious villain to the fight on overweight, obesity, diabetes and cavities.
But is sugar getting a bad wrap? If you
browse through the internet you can find a host of information stating the
harmful effects sugar has on the human body.
The typical amount of sugar the average American consumes seems to range
from 40lbs to 160lbs. So what is the
reality? Honestly I don’t think we know. For those in the sugar industry they say the
term “sugar” is used as a slang term that extends well beyond sucrose and
includes chemical compounds such as high fructose corn syrup. Because of sugar’s use as a slang term the
actual amount of sugar consumed is distorted. In addition the direct link from sugar to overweight, obesity, cavities and diabetes isn't as direct as one might think.
For more information read
this article:
Numbers aside anecdotal there is a strong connection between consumption of sugar and processed food
intake. When individuals make a
conscious effort to reduce consumption of sugary and processed foods weight
loss occurs. And the changes can be
dramatic and range from a loss of 2lb-10lbs per week. This reduction in consumption of sugary and processed foods
often is accompanied by a reduction in calories which plays a pivotal role for
the weight lost.
When sugar is consumed the
body responds with an increase in insulin levels. Often times the body produces more insulin
than is needed to handle the consumption of sugar. This is a normal process however, it is
important to note that is insulin is a storage hormone. As long as our insulin
levels are up we are not burning fat we are storing. So our purpose in reducing
the consumption of sugar and processed foods is an effort to help the body burn
fat. To take the fat stored in the body,
put into the blood stream and send it to the muscles to be burned.
The biggest culprits of
sugars in our foods:
- Sodas or pop
- Sweeten fruit drinks
- Candy and cake
- Prepared foods such as ketchup, canned veggies
and fruits, and peanut butter
- Low fat products
So how much sugar should
you consume? According to the United
Nations and World Health Organization 10% or less of the calories consumed should come from sugar. On a 2,000 calorie per day diet that would be
200 calories (or 50 grams). FYI one can
of soda will put you over the limit. In
practice I find limiting the sugar consumption to 25 grams or less leads to
quicker fat loss results.
Looking to lose 20
lbs? Contact DBJ Fitness, LLC @ DBJFitness@gmail.com or 720-298-0281 and
get started on with DBJ Fitness Fat Loss System.
