Here’s the latest bit of nutrition nonsense that crept into my inbox while I was looking the other way.
It’s a largely fictional list of 7 things that (even a little) sugar in your coffee each morning is doing to your health…
Too much sugar = excess carbs = a lightning-fast rise in insulin levels = MASSIVE FAT STORAGE. Not to mention the other health problems it causes you.
1. Sugar destroys the growth hormones to keep your body young and healthy.
2. Sugar damages eyesight, and increases the chances of getting osteoporosis.
3. Sugar can cause or contribute to eczema.
4. Sugar feeds cancer, spreading it through your body and devouring your healthy cells.
5. Sugar stimulates the production of insulin, making your body more resistant to insulin, and putting you at risk for diabetes.
6. Sugar jacks up your cholesterol levels, causing high blood pressure and heart disease.
7. Sugar beats down your immune system, fuels the growth of yeast inside your body, and throws your pH levels out of whack.
Makes you think twice about what you are putting into your body each day… all to get you going in the morning.
If sugar was a character in a film or TV series, it would probably be Dr. Richard Kimble from The Fugitive.
Hounded by the authorities… always on the run… falsely accused of a crime it didn’t commit.
In fact, when total calorie intake is matched, most human studies show little difference in weight loss with a diet containing lots of sugar compared to one containing almost no sugar at all.
In one trial, researchers from Duke University Medical Center found no significant difference in the rate of weight loss with low sugar (4% of total calories from sucrose) versus high sugar (43% of total calories from sucrose) diets .
In a review published in the American Journal of Clinical Nutrition, Dutch researcher Wim Saris looked at a number of different studies on the subject of sugar and weight control .
“These weight-loss studies with different types and amounts of carbohydrates including high and low sucrose do not indicate that weight loss is impaired by high-sucrose, energy-restricted diets.”
If you want to lose fat, eating less of the food that you know isn’t helping – cakes, cookies, chocolate bars, ice cream and so on – is a step in the right direction.
But that’s not because there is one single nutrient in there that’s making you fat.
It’s because cakes, cookies, chocolate bars, and ice cream taste very nice. They’re an extremely easy and highly enjoyable way to provide your body with more energy than it needs – energy that will eventually end up stored as fat.
Contrary to what the “zero sugar” brigade might tell you, eating less sugar doesn’t have to mean eating no sugar at all.
Sugar does not make you fat.
Putting sugar in your coffee is not going to stop you losing weight.
As long as you account for it in your daily carbohydrate budget, including some sugar in your diet isn’t going to have a big impact on your results one way or the other.
SEE ALSO: THE FLAT BELLY CHEAT SHEET
If you want less flab and more muscle when you look down at your abs (or where they should be), check out The Flat Belly Cheat Sheet.
It's a “cut the waffle and just tell me what to do” PDF that tells you exactly how to get rid of belly fat. To get a copy of the cheat sheet sent to you, please click or tap here to enter your email address.
ABOUT THE AUTHORChristian Finn is the nation’s leading authority on science-based, joint-friendly ways to build muscle. A former "trainer to the trainers," he holds a masters degree in exercise science, and has been featured in or contributed to major media on two continents, including the BBC and Sunday Times in the U.K. and Men’s Health and Men’s Fitness in the U.S.
1. Surwit RS, Feinglos MN, McCaskill CC, Clay SL, Babyak MA, Brownlow BS, Plaisted CS, Lin PH. (1997). Metabolic and behavioral effects of a high-sucrose diet during weight loss. American Journal of Clinical Nutrition, 65, 908-915
2. Saris WH. (2003). Sugars, energy metabolism, and body weight control. American Journal of Clinical Nutrition, 78, 850S-857S