How much sugar is too much?

[MountainDew67]

Ok guys/gals....im looking to see how much sugar is ok in a 2000 calorie diet, then we can do our own math, to compute how much sugar is ok in a 3000,3500,4500,5500 calorie diet....BUT LETS START WITH 2000 CALORIERS....

Basic question, how much sugar in grams is ok in a 2000 calorie diet?

If you are eating a product that is 300 calories,and lets make it a 30g carb...2gr protein...what is an acceptable amount of sugar in grams?(example, if this product had 30g sugar, I would assume thats horrible right?)


If a product is 560 calories 42g carb...6g of protein and 30g of sugar,is that acceptable?

Would it be easier to say that so many grams of sugar is ok per 100 calories? If so, what guide line would be ideal....example,for every 100 calories,4grams of sugar is ok?

I hope you guys see what im getting at...if not, maybe someone can figure me out and translate? lol Thanks guys

 

[MountainDew67]

I should ad that for me, Im not worried about body fat, but dont want to bring in too much sugar in one day. So I guess if anyone has any ideas about a person who dont care about body fat, and a person whos dieting, maybe there are 2 or 3 different guidlines to go by, depending on your goals.....

 

[|D_J^B_J|]

Apart from the fact that they cause tooth decay, the main problem with sugars is that they are calorie dense and 'nutritionally-empty' foods. In other words, they only act as a source of energy and provide no health benefits, whereas a more complex carb such as oatmeal (for example) will provide longer lasting energy as well as health benefits such as vitamins, minerals and fibre. For this reason, you should be looking for products with the least amount of sugar.

Here is my low-down on different types of sugars:

DEXTROSE/GLUCOSE - the simplest, fastest absorbing form of sugar. Limit it to post-workout when you need an insulin spike and your muscle glycogen needs replenishing.

FRUCTOSE - Occuring naturally in many fruits. Fructose does not trigger an insulin response, meaning it doesn't shut off your appetite. Because of this, any excess fructose is easily stored as fat.
HOWEVER, there is a role for fructose in the diet as it replenishes liver glycogen. Your liver is depleted in the morning so logic would suggest that eating fruit/fructose in the morning is less likely to be stored as fat.

LACTOSE - the slowest absorbed sugar, found in dairy products. Lactose is converted by the body into galactose and then glucose. 80% of the world's population is lactose intolerant to a point (caused by the body not being able to produce enough lactase to digest the amount of lactose consumed), so whether or not you should be drinking milk depends on how YOU react to it.

SUCROSE (table sugar) = 50% glucose, 50% fructose

Might I add that unlike refined sugars, naturally occuring sugars do not contribute to tooth decay and that eating sugars increases insulin resistance.

 

[ZacTargac]

No sugar = Best

Just drink water and eat bread


Sarcasm

 

[MountainDew67]

No sugar = Best

Just drink water and eat bread


Sarcasm

LOL

That doesnt really answer the questions tho. How much sugar is too much sugar per product..or per calorie intake. Unfortunately theres no way to get around NOT eating sugar at all, sugar is in everything. You would have to be on an amazing diet to cut off sugar...which is possible,but I like a realistic approach. If your a bodybuilder and doing it all for competitions and thats the way you make your earned income, then I would see cutting out sugars that are not needed, but to the average guy, eating say a blueberry muffin with (hasTONS of sugar), is likely periodically...Well...

 

[|D_J^B_J|]

What are your goals?

You say you're not concerned about BF gain, so what are the reasons for watching your sugar intake? General health reasons? Tooth decay?

If you are trying to gain mass, eating sugar will make you more insulin resistant so your muscles won't be fed with as much protein as they should be from your PWO shake.

There is no maximum amount of sugar you should be consuming per caloric intake, so I can't really answer your question. Just use less commercially packaged foods and ensure that sugar is only a small % of the total carbs in the food you eat. Having said that, don't deprive yourself of foods you enjoy if you believe the benefits of enjoying the food will outweigh the benefits of being ripped/muscular.