A Question About Sugar

Answer

Added sugar.

> The AHA suggests an added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/

Answer

It’s gonna be added sugar. And it’s difficult to put a hard number on it as it totally depends upon your daily caloric intake and your current health. A good rule of thumb that I personally like to follow, this was said by Alan Aragon if you’re familiar with him. Very well respected nutrition guy in the evidence based fitness industry. He says do not exceed anymore than 10% of your caloric intake in added sugars

So if you’re intaking 1500 cals, do not exceed 150 cals of ADDED sugar which is about 35-40g. The reason for this is that one can still reach their fiber and micronutrient goal by sticking to that rule. Once you start going above 10% it starts to become extremely difficult to make room for fiber/micros. Because it’s not the added sugar in of itself that is so unhealthy, it’s the fact that it often leads to an excess of cals and falling short on one’s fiber/micros

Answer

Fun Fact about Sugar:

1. There is no physiological requirement for SUGAR
2. Sugar ≠ Glucose what they say, but its actually Sugar = Sucrose
3. Sucrose is actually equal to 1mol Glucose + 1mol Fructose, maybe 50/50
4. Fructose is the poison. The only organ that metabolizes the fructose is the LIVER! and there is no Glycogen in it, you’ll end up storing it as fat, hence; Non-Alcoholic Fatty Liver Disease. It causes you Metabolic Syndrome
5. So what does our body really need?? its the Glucose! Its the energy of life but never the fructose. Its the glucose! (which is naturally present in carbohydrates, etc.) and which turns into Glycogen and that is good! You want glycogen. It’s your backup energy.
6. Is honey healthier than sugar? No! Its just like the sucrose!
7. As said by Paracelsus: “The dose makes the poison” so the more you take it, then the faster you will die.
8. Alcohol is actually fermentation of sugar and hey! There is also no Glycogen in it. You also end up storing it as fat, hence; liver fatty disease but alcoholic one
9. But fructose is always present in Sugar right. Coz fructose is sweeter than glucose! That’s why sugar is sweet!

Answer

It’s added sugar. Carbs is just a fancy word for sugar and you should for sure be eating more than 37g of carbohydrates. What you want to avoid is added sugar and processed sugar. Some even suggest as low as 20 grams/day but it’s individual based on total calories. But I do recommend eating as little added sugar as possible.

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