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Sugar & Carbohydrates
Refined sugar is toxic to every cell in the body
and provides us with nothing but empty calories.
In 1957, Dr. William Coda Martin classified refined sugar as a poison because it has been
depleted of its life forces, vitamins and minerals. As the body metabolises this refined
carbohydrate, it results in the formation of toxic metabolites and it is these toxic
metabolites that interfere with the respiration of the cells, choking their very survival and
eventually impeding on the normal metabolic functioning of the body.
The demands that consuming sugar imposes on the body, means it drains the body of
precious nutrients, such as vitamins and minerals; long term consequences are an overly
acidic environment, which is a breeding ground for cancer and other diseases.
Excess sugar in your diet will lead to excess production of insulin, which in turn leads to
insulin resistance, as the cell receptors fail to respond to the normal actions of the
hormone. This failure to respond and ‘take in’ the glucose, amino and fatty acids from the
foods you are ingesting, leads to a build-up in the blood and the continued effects can be
extremely damaging.
Of course, insulin is the anabolic regulator and when trying to build muscle, we
need a relative production of it, but not an over-production. The way we do this is by
consuming carbohydrates, which contain natural sugars, rather than those that
are added during processing. Sources of carbohydrates such as steel cut oats, full fat
Greek yoghurt, full fat un - homogenised milk, honey, brown rice, whole-wheat pasta,
quinoa, sweet potato and green veg (Kale, spinach, broccoli, collard greens, chard,
asparagus etc.) should all play a part in your diet, depending on your end goal.
For example, the more starchy carb sources such as sweet potato, brown rice and
whole-wheat pasta would be a must for the individual wanting to achieve “fuller”
muscles, but not a great necessity for the individual who is just wanting to achieve a
leaner appearance; this individual would see better results, limiting their carbohydrate
intake to a variety of greens in large amounts.
Fruit should also be consumed, although it is not enough to rely on the sugar in fruit
(fructose) to provoke an insulin response, as this sugar has very little impact on insulin
production.
Further to this, fructose metabolises in the liver, filling liver glycogen stores and not
muscle glycogen stores.
Medical Disclaimer
The data within these pages is for information purposes only and in no way super cedes any prior advice given by a medical
practitioner, registered dietician or nutritionist. Should you follow any of the information, you are choosing to do so of your own
free will, without coercion and in the full knowledge that the information has not been personally designed for you and should
you suffer from a medical condition of any kind or suspect that the information may cause you a medical problem of any kind
whatsoever that you should speak to a qualified medical practitioner for advice.
Further, if you feel you are experiencing any adverse effects, then you should cease using this information and immediately and
consult your doctor
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Combining fruit with oats, honey, yoghurt
and milk etc., will give you the required
insulin spike and fill liver, muscle and
brain glycogen stores; giving you all the
fuel required for a long and arduous day
or an intense training session/recovery.
CARBS - PRE & POST WORKOUT
Fuelling your day/workout with carbs that
contain naturally occurring sugars, will
give you an insulin spike that enables
the nutrients in the foods to be shuttled
around the body for uptake by the cells,
whilst also minimizing the potential for
any fat storage.
6
There are of course alternatives to a
complex carb heavy breakfast; a greens
shake with a couple of boiled eggs works
well, or even intermittent fasting (IF),
whereby you eat your last meal as normal
and then nothing until 16-20 hours later
and after training. This has been shown to
be an effective way of manipulating your
hormones in order to encourage stored
fat to be used as an energy substrate.
However, IF is not for everyone and may
not be suited to your particular goals or
lifestyle.
Post-workout nutrition should come in the form of a protein and maltodextrin shake, along
with a multivitamin, mineral and antioxidant complex for the athlete.
Consuming foods such as oats, yoghurt, fruit, milk and nut butters after your post-workout
shake (second meal after training), will keep the insulin pump primed for growth, development
and ultimate recovery.
This continuous pumping of insulin, through the consumption of carbs is important over a 4hour period following your workout. The more sugary carbs in your second meal after training
should be consumed about one hour after your post workout shake. From here on, all
subsequent meals should include more complex carbs like brown rice and veg (greens are a
Medical Disclaimer
The data within these pages is for information purposes only and in no way super cedes any prior advice given by a medical
practitioner, registered dietician or nutritionist. Should you follow any of the information, you are choosing to do so of your own
free will, without coercion and in the full knowledge that the information has not been personally designed for you and should
you suffer from a medical condition of any kind or suspect that the information may cause you a medical problem of any kind
whatsoever that you should speak to a qualified medical practitioner for advice.
Further, if you feel you are experiencing any adverse effects, then you should cease using this information and immediately and
consult your doctor
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must!), whilst also containing a higher ratio of protein (fish, chicken or meat etc.) Before bed
try a tbsp. of cottage cheese with a small head of broccoli and a tbsp. of flax seed oil.
GOOD SOURCES OF CARBOHYDRATES
- Gluten free steel cut oats*
- Full fat Greek yoghurt *
- Raw milk *
- Natural honey (no added sugar)
- Brown rice & wild rice
- Whole-wheat pasta **
- Quinoa
- Amaranth
- Berries
- Sweet potato
- Green veg (e.g. kale, spinach, broccoli, collard greens, chard &
Asparagus etc.)
*Contains lactose and may contain gluten
** contains gluten
If you cannot find raw cow’s milk use full fat unhomogenised
Medical Disclaimer
The data within these pages is for information purposes only and in no way super cedes any prior advice given by a medical
practitioner, registered dietician or nutritionist. Should you follow any of the information, you are choosing to do so of your own
free will, without coercion and in the full knowledge that the information has not been personally designed for you and should
you suffer from a medical condition of any kind or suspect that the information may cause you a medical problem of any kind
whatsoever that you should speak to a qualified medical practitioner for advice.
Further, if you feel you are experiencing any adverse effects, then you should cease using this information and immediately and
consult your doctor
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Daily intake of sugar &
How much sugar should you eat per day?
By Kris Gunnars, BSc
Added sugar is the single worst ingredient in the modern diet. It provides calories with no added
nutrients and can damage your metabolism in the long run.
Eating too much sugar is linked to weight gain and various diseases like obesity, type II diabetes
and heart disease.
But how much is too much?
Can you eat a little bit of sugar each day without harm, or should you avoid it as much as
possible?
Added Sugars vs Natural Sugars – Big Difference
It is very important to make the distinction between added sugars and sugars that occur
naturally in foods like fruits and vegetables.
These are healthy foods that contain water, fiber and various micronutrients. The naturally
occurring sugars are absolutely fine.
However, added sugars are those that are added to foods. The most common added sugars are
regular table sugar (sucrose) or high fructose corn syrup.
If you want to lose weight and optimize your health, then you should do your best to avoid foods
that contain added sugars.
Sugar Consumption is Extremely High
Current intake levels are still way too high and are a key player in making people fat and sick.
Specifically, excess sugar consumption has been associated with obesity, type II diabetes,
cardiovascular disease, certain cancers, tooth decay, non-alcoholic fatty liver disease and a lot
more.
What is a Safe Amount of Sugar to Eat Per Day?
Unfortunately, there is no simple answer to this question. Some people can eat some sugar
without harm, while others should avoid it as much as possible.
According to the American Heart Association (AHA),
The maximum amount of added sugars you should eat in a day are:
-
Men: 150 calories per day (37.5 grams or 9 teaspoons).
Women: 100 calories per day (25 grams or 6 teaspoons).
What is sugar?
Medical Disclaimer
The data within these pages is for information purposes only and in no way super cedes any prior advice given by a medical
practitioner, registered dietician or nutritionist. Should you follow any of the information, you are choosing to do so of your own
free will, without coercion and in the full knowledge that the information has not been personally designed for you and should
you suffer from a medical condition of any kind or suspect that the information may cause you a medical problem of any kind
whatsoever that you should speak to a qualified medical practitioner for advice.
Further, if you feel you are experiencing any adverse effects, then you should cease using this information and immediately and
consult your doctor
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All sugars are carbohydrates found naturally in most foods. Their main nutritional
value is in providing energy. However, sugar is also added to lots of foods such as
sweets, chocolate, cakes, and some fizzy and juice drinks.
In the ingredients list, sugar added to food may be called:
- Glucose
- Sucrose
- Maltose
- Corn syrup
- Honey
- Hydrolysed starch
- Invert sugar
- Fructose
- Molasses
How much sugar?
Added sugars shouldn't make up more than 5% of the energy (calorie intake) you get from food
and drink each day. This is about 30g of sugar a day for those aged 11 and over.
Fruit juice and honey can also count as added sugars, as they're sometimes added to foods to
make them sweeter.
Fruit juice is still a healthy choice (one 150ml serving counts towards your 5 A DAY).
However, the sugars can damage your teeth, so it's best to drink it with a meal and no more than
one serving a day.
This is because sugars are released during the juicing process. Sugars in whole pieces of fruit are
less likely to cause tooth decay because they are contained within the food.
You shouldn't cut down on fruit as it's an important part of a healthy, balanced diet.
Check food labels
Read the nutritional information on food labels to see how much sugar the food contains.
Remember that sugar has many different names. The nearer the beginning of the ingredient list
the sugar is, the more sugar the product contains.
Look for the "Carbohydrates (of which sugars)" figure in the nutrition label to see
how much sugar the product contains for every 100g:
-
More than 22.5g of total sugars per 100g is high
5g of total sugars or less per 100g is low
If the amount of sugars per 100g is between these figures, that's a medium level of
sugars.
instead of sugary, fizzy drinks and juice drinks, go for water or unsweetened fruit juice
(remember to dilute fruit juices for children to further reduce the sugar)
if you take sugar in hot drinks or add it to cereal, gradually reduce the amount until you
can cut it out altogether
check nutrition labels to help you pick the foods with less added sugar, or go for the lowsugar version
choose tins of fruit in juice, rather than syrup
Medical Disclaimer
The data within these pages is for information purposes only and in no way super cedes any prior advice given by a medical
practitioner, registered dietician or nutritionist. Should you follow any of the information, you are choosing to do so of your own
free will, without coercion and in the full knowledge that the information has not been personally designed for you and should
you suffer from a medical condition of any kind or suspect that the information may cause you a medical problem of any kind
whatsoever that you should speak to a qualified medical practitioner for advice.
Further, if you feel you are experiencing any adverse effects, then you should cease using this information and immediately and
consult your doctor
www.dianesingleton.co.uk
-
choose wholegrain breakfast cereals, but not those coated with sugar or honey
Daily fructose intake – How much should we eat
Fructose Content of Common Fruits – Chart
Here is a handy chart showing the approximate fructose content of a
variety of fruits. It’s recommended to keep your total fructose
consumption between 15 to 25 grams per day.
Fruit
Serving
Size
Grams
of Fructose
Limes
1 medium
0.4
Lemons
1 medium
0.6
Cranberries
1 cup
0.7
Passion fruit
1 medium
0.9
Prune
1 medium
1.2
Apricot
1 medium
1.3
Guava
2 medium
2.2
Date (Deglet Noor style)
1 medium
2.6
Cantaloupe
1/8 of med. melon
2.8
Raspberries
1 cup
3.0
Clementine
1 medium
3.4
Kiwifruit
1 medium
3.4
Medical Disclaimer
The data within these pages is for information purposes only and in no way super cedes any prior advice given by a medical
practitioner, registered dietician or nutritionist. Should you follow any of the information, you are choosing to do so of your own
free will, without coercion and in the full knowledge that the information has not been personally designed for you and should
you suffer from a medical condition of any kind or suspect that the information may cause you a medical problem of any kind
whatsoever that you should speak to a qualified medical practitioner for advice.
Further, if you feel you are experiencing any adverse effects, then you should cease using this information and immediately and
consult your doctor
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Blackberries
1 cup
3.5
Star fruit
1 medium
3.6
Cherries, sweet
10
3.8
Strawberries
1 cup
3.8
Cherries, sour
1 cup
4.0
Pineapple
1 slice (3.5″ x .75″)
4.0
Grapefruit, pink or red
1/2 medium
4.3
Boysenberries
1 cup
4.6
Tangerine/mandarin orange
1 medium
4.8
Nectarine
1 medium
5.4
Peach
1 medium
5.9
Orange (navel)
1 medium
6.1
Papaya
1/2 medium
6.3
Honeydew
1/8 of med. melon
6.7
Banana
1 medium
7.1
Blueberries
1 cup
7.4
Date (Medjool)
1 medium
7.7
Apple (composite)
1 medium
9.5
Medical Disclaimer
The data within these pages is for information purposes only and in no way super cedes any prior advice given by a medical
practitioner, registered dietician or nutritionist. Should you follow any of the information, you are choosing to do so of your own
free will, without coercion and in the full knowledge that the information has not been personally designed for you and should
you suffer from a medical condition of any kind or suspect that the information may cause you a medical problem of any kind
whatsoever that you should speak to a qualified medical practitioner for advice.
Further, if you feel you are experiencing any adverse effects, then you should cease using this information and immediately and
consult your doctor
www.dianesingleton.co.uk
Persimmon
1 medium
10.6
Watermelon
1/16 med. melon
11.3
Pear
1 medium
11.8
Raisins
1/4 cup
12.3
Grapes, seedless (green or red)
1 cup
12.4
Mango
1/2 medium
16.2
Apricots, dried
1 cup
16.4
Figs, dried
1 cup
23.0
I am available to prepare a personalised healthy diet plan to help you reach your
fitness and health goals.
The plan will be based on healthy eating principals and the latest guidelines.
Please t:07766162544 for more details.
Medical Disclaimer
The data within these pages is for information purposes only and in no way super cedes any prior advice given by a medical
practitioner, registered dietician or nutritionist. Should you follow any of the information, you are choosing to do so of your own
free will, without coercion and in the full knowledge that the information has not been personally designed for you and should
you suffer from a medical condition of any kind or suspect that the information may cause you a medical problem of any kind
whatsoever that you should speak to a qualified medical practitioner for advice.
Further, if you feel you are experiencing any adverse effects, then you should cease using this information and immediately and
consult your doctor