I’m a Dietitian and I Don’t Believe Sugar Is Evil
#1
This guy (from a men's magazine) in this article has some good points about how people react to sugar and 'sugary' foods. I was skeptical at first, but he makes some good points.

Personally, I watch my carbs judiciously and avoid mixing too many carbs into my diet, sticking mostly to a kind of Keto diet. I have overcome my diabetes and lost weight as well. Weight loss is as important as diet change in overcoming diabetes II (DM II). DM II, I am convinced, is an acquired disease and is a result of the unholy trinity of weight gain, lack of exercise and carb/fat heavy diet (And ya, ice cream is my personal kryptonite). Transfats are a big part of all of this and probably the lead contender for a root cause. It can cause insulin resistance and exacerbate DM II. Transfats are not the sole culprit, as I mentioned, it is a combination, but it is beatable.

Interesting article this:

:comp:



Quote:Link to Original Article

I’m a Dietitian and I Don’t Believe Sugar Is Evil

Is it addictive? Does it make you fat? An expert reveals the surprising truth.

By Brian St. Pierre, M.S., R.D., C.S.C.S.
Mar 8, 2019
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If you think that sugar is the cause of all your health problems, I urge you to try to eat nothing but sugar for an entire day.

You heard me.

I’ve suggested this to hundreds of my clients through my fitness and nutrition coaching at Precision Nutrition. Most are surprised by the idea, and skeptical it will work.

If you actually attempt my challenge you’ll learn one thing: You’ll get sick of sugar. Fast.

I’m seeing a trend where misinformed trainers, diet coaches, and Instagram “professionals” are labeling sugar as evil and pleading with people to remove every gram of the stuff from their lives.
The most extreme among them argue that sugar by itself causes weight gain, diabetes, and may even be as addictive as drugs.

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None of these claims are true. For every ounce of sugar you put into your system, you do not gain an ounce of fat. The relationship between sugar and diabetes is far more complex than glucose-in-blood-glucose-way-way-up. And research shows that sugar alone is not addictive.

Sugar by itself is not some demonic force controlling your actions, adding pounds to the scale, or making you feel terrible. It’s just a piece of the puzzle.

So, if sugar alone isn’t addictive, why does it feel that way?

If you feel addicted to foods, and many guys do, it’s likely to highly-processed, highly-engineered, hyper-palatable, hyper-rewarding foods: ice cream, potato chips, french fries, cookies. (I’ve never had a client claim they were addicted to kale).

Sugar is in most indulgent foods, yes, but so are other refined carbohydrates, as well as fat and salt. This triumvirate of nutrients is what drives craving and overeating. The combination has a powerful way of alighting the pleasure centers of our brain.

What’s also interesting about these nutrients is that rarely, if ever, will you find all three together in whole foods.

But it’s not just these nutrients. It’s the entire eating experience. Think of fresh soda versus flat soda or crispy potato chips versus stale chips. Think about it: Have you ever felt like you couldn’t stop eating bags of stale chips or bottles of flat soda? Texture, mouth feel and other specifically engineered characteristics play important roles too.

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All of this is complicated, I understand. But that’s exactly the point. You can’t simplify the complex nature of highly-engineered treats into a boilerplate recommendation of “stop eating sugar.”

So what can you do?

First, stop using sugar as your only basis of if a food is healthy or not.

Second, run any food you feel addicted to through these criteria, which are referred to as The Big 5.
1. Is the food calorie-dense? These foods are often high in sugar and/or fat.
2. Is the food intensely flavored? These foods often have very strong tastes. Think of Flamin’ Hot Cheetos or Key Lime Pie Oreos.
3. Is the food immediately delicious? These foods deliver a love-at-first taste experience.
4. Is the food easy to eat? These are often finger foods that are portable and long-lasting, or require minimal chewing.
5. Does the food “melt?” These foods dissolve in your mouth and, thus, are easy to eat quickly and over-consume.

Does the trouble food satisfy many or all of these? Then it might be one worth removing or limiting in your current intake.

The bottom line: Sugar is not a health-promoting compound. Eating a lot of sugar doesn’t make our bodies better, stronger, healthier, or more functional. It doesn’t contain any vitamins, minerals, phytonutrients, fiber, or offer much of any real physiological benefit for most of us. And it can be easy to over-consume (especially in sweetened drinks and other highly-processed foods).

But it’s not singularly evil either. We’re all allowed some discretionary calories, including sugar.
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#2
The flat soda-thing makes sense.
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And, as a kid, did you ever sneak into the bag of sugar - probably didn't eat a bunch of it.
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So there may be something to it.  Or, it may be just calories in, calories out.  Or, it may be body type.
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So, after all other research, why don't we know.  Or (conspiracy theory) do the food scientists know and are they keeping the information from us so they can sell us more Cheetos?
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#3
I don't think sugar is "evil", but I don't think you should make it a regular part of your diet.  

I've tried different diets to include low fat, paleo, keto, and most recently carnivore.  I feel best when I eat a lot of meat and fat, with very few carbs.  Excessive carbs, especially refined sugars, make my old injuries and arthritis act up something fierce, probably because they cause excessive inflammation.

My full-on carnivore diet for a couple of month all but got rid of my back and neck pain.  It was pretty amazing.  

I do increase my carb intake when I go on extended hikes though.
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#4
Whenever I see a nutrition thread, I always have the same response... Moderation! Want a brownie or two? Want a soda? Fine, however limit the size/portion and limit the variety of junk items you eat per day. Simple. If you binge and eat 5 cookies and drink 64 oz Cokes, then yeah, you'll gain weight. Also, instead of drinking soda every day, why not once a week? See.
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#5
One of the best things I've heard in a while and I can hear this all day.
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#6
People mostly eat all kinds of nastiness, until they start to get sick. That's when they change their diet. But while they are healthy - they eat sweet, fried.
Few people know, but insulin combines carbohydrates with fats very much. These are sandwiches with butter, dumplings, ice cream (there is generally trans-fat). This is disgusting food and I despise it deeply.
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#7
Reading the comments I understand that for many people the term ""diet"" is misunderstood because that does not mean giving up all foods and starting to eat grass. The diet includes all possible foods, but already the most important thing is to know how to combine them correctly so as to help us lose weight but not to put extra pounds that we do not need.  Personally, I started dealing with all this stuff 3 years ago and what helped and motivated me was a program I found on the internet.  From the beginning, I saw many Noom reviews and they were all positive and it really intrigued me. 
The idea of this program is not to get rid of extra weight quickly because this is not ok, but here it teaches you how to establish a correct lifestyle and get stable results in a longer time, but it is worth it.  I recommend with confidence to those who have problems like this.
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