The health and fitness world is full of people who claim they have the holy grail for fat loss.
The solution that the world has been looking for since the dawn of time.
And the latest fallacy is the notion of quitting sugar - not far behind the Paleo diet fad.
This article will outline why quitting sugar is just not what it's cracked up to be, so you can see it for what it is; ill-informed people with no background in science just trying to grab your dollar with books and various products.
Let's take a look at the facts!
No Sugar for Weight Loss?
Those behind this notion say you'll lose weight, even suggesting you'll keep it right off.
First things first, you won't lose weight because you quit sugar - you'll lose weight because you'll most likely reduce a substantial load of calories from the foods you ate that had sugar in them.
But you easily consume sugar and lose weight.
Many are unfortunetly of the incorrect belief that sugar, which triggers an insulin release, causes fat gain.
You hear the pseudo experts claim: "When insulin is elevated, fat loss halters and you begin storing fat, so spiking insulin is a bad idea if you're trying to lose weight."
Well it's simply not true.
Take a look at this graph below - you can eat sugar at various times of the day, spike insulin, but still lose weight providing you are in a calorie deficit (1).
As you can see, fat loss occurs in the long run even if you are spiking insulin. You don't score any more fat loss points by avoiding sugar (1).
You're not spiking insulin in your sleep so there's nothing to be concerned about.
Here's something else to tell people behind this fad (but they probably won't believe you) - protein spikes insulin too (2).
And here's another scientific fact you won't read about in the newspaper - whey protein has actually been found to produce a larger insulin spike then white bread (3). Believe it.
Furthermore, insulin, which is painted as an evil hormone by some, actually has a positive effect on satiety (4).
Satiety is the feeling of being full - so an insulin spike isn't a bad thing. If we're full we're less likely to overeat and thus gain weight.
And if they try and pull the "oh sugar is bad it's high GI" card - kindly inform them that GI is the most irrelevant thing for the absolute majority of us and makes no difference to our waistline or food cravings. If that sounds ridiculous to you, then click on that link.
Quitting Fructose, Is This Good For Our Health?
The other stupid ideology is quitting fructose.
Some of those behind the quitting sugar phenomenon publicly admit that even though their brand is about quitting sugar - it's more about quitting fructose.
And the research they use for their claims is laughable - studies into RATS and not human beings.
It's completely dishonest and out of context.
So why isn't it called something more along the lines of quitting fructose?
Well, some of them admit because the title isn't as catchy - they clearly state this on their websites for everyone who has been sucked into giving them money to see.
It's as bad as selling someone "The Power Of One" for them to open the cover and discover passages of William Shakespeare.
Most people aren't willing to, or have the time to do their own research in order to find the TRUTH. So if this is you, then it's great you've found this article, because I'm doing it for you.
So is there any merit to quitting fructose? Let's examine some REAL science...
Science and research done into HUMAN BEINGS.
And you can read all about that right here in part 2 - Get ready for the surprises.
REFERENCES
(1) Kreiger J. Insulin...an undeserved bad reputation. Weightology weekly. 2010.
(2) Holt, S.H., Miller, J.C., & Petocz, P. (1997). An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. American Journal of Clinical Nutrition. 66, 1264-1276
(3) Salehi A, Gunnerud U, Muhammed SJ, Ostman E, Holst JJ, Björck I, Rorsman P. The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on beta-cells. Nutr Metab (Lond). 2012 May 30;9(1):48.
(4) Pliquett RU, Fuhrer D, Falk S, Zysset S, von Cramon DY, Stumvoll M. The effects of insulin on the central nervous system - focus on appetite regulation. Horm Metab Res. 2006 Jul;38(7):442-6.
Author
Dayne Hudson