Sugar

[djboots]

Right now i'm cutting but I'm still taking in some sugar. Mostly from yogurt an skim milk. Should i be avoiding sugar altogether? I'm not eating sweets or candy, just whatever comes in yogurt, fruit and milk.....

 

[Manuelmcom]

depends on your progress if you feel you are not cutting enough don't eat dairy maybe some skim milk...

 

[RottenWillow]

Right now i'm cutting but I'm still taking in some sugar. Mostly from yogurt an skim milk. Should i be avoiding sugar altogether? I'm not eating sweets or candy, just whatever comes in yogurt, fruit and milk.....

From an outcome based POV, Manuel nailed it. If you're currently getting the progress you want, don't worry about it.

In fibrous fruits like apples, I wouldn't ever worry about sugar intake. The sugar absorption will be slow enough to never provoke a blood sugar spike. Bananas are a different story however.

Depending on your ultimate goal, you may want to progressively tighten up on your diet and eventually drop all dairy. Your personal best hardness can't be achieved with it in your diet.

 

[rikishi]

the sugar in dairy is lactose which digests relatively slow. it will not produce a large increase in blood sugar. however, dairy (especially milk) seems to make the body release more insulin. this is great for bulking, but when cutting not desirable because insulin makes the body burn sugar for energy and not so much fat.

 

[supra888]

the sugar in dairy is lactose which digests relatively slow. it will not produce a large increase in blood sugar. however, dairy (especially milk) seems to make the body release more insulin. this is great for bulking, but when cutting not desirable because insulin makes the body burn sugar for energy and not so much fat.

16 oz of Natural Low Fat Yogurt contains 26g of protein , 30g of sugar and 10g of fat.....if the sugar in dairy digests slowly , would this make a good alternative to cottage cheese as last meal of the day ??

 

[rikishi]

16 oz of Natural Low Fat Yogurt contains 26g of protein , 30g of sugar and 10g of fat.....if the sugar in dairy digests slowly , would this make a good alternative to cottage cheese as last meal of the day ??

i would just get micellar casein protein and drink 50-80 g of it before bed.

 

[RottenWillow]

16 oz of Natural Low Fat Yogurt contains 26g of protein , 30g of sugar and 10g of fat.....if the sugar in dairy digests slowly , would this make a good alternative to cottage cheese as last meal of the day ??

There is a substantial amount of variability in GI's among even natural low fat yoghurt products, but there are some good choices.

Natural yoghurt
892 Fat-Free Natural yoghurt 19±5 200 2
(Jalna Dairy Foods, Australia)25
893 Greek Style yoghurt, Premium blend 12±4 200 1
(Jalna Dairy Foods, Australia)25
894 Leben European Style yoghurt 11±5 200 1
(Jalna Dairy Foods, Australia)25
895 Yoghurt, low fat, natural (UK)8 35±10 200 12
mean of four foods 19±6 200 3
Non-fat yoghurt
896 Passionfruit yoghurt, fat-free 27±4 200 5
Australia)

For the readers' reference, the first column (bolded) is the GI range, the second the serving size in grams (about 7oz), and the third the GL which is an overall measure of the amount of sugar and it's rate of absorption. All the product listed do in fact have excellent ratings.

 

[smtimelevi]

16 oz of Natural Low Fat Yogurt contains 26g of protein , 30g of sugar and 10g of fat.....if the sugar in dairy digests slowly , would this make a good alternative to cottage cheese as last meal of the day ??

not all dairy products are the same. cottage cheese only has 3g of sugar per serv. cottage cheese has casien protien, slowest digestion