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Sugar: When is enough ?

Isaacsname

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If you drank just 3 cans of coke a day, for one year, that would amount to about 3 five gallon buckets full of sugar



With about 25 grams of sugar, a hobbyist can make a model rocket engine that will fly 2300 feet into the air

15 gallons of sugar is enough chemical energy to send a rocket over 700,000 feet

Space starts at about 327,000 feet

This means if you drink just three sodas daily, you are drinking enough energy to send a rocket into outer space



And that's just from sodas

Do you read the labels when you buy your food ?

It might be a good idea to start...
 

bhsmte

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Those who crave and consume a lot of sucrose, likely lead a sedentary lifestyle and may have issues with insulin insensitivity.
 
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bhsmte

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The main reason for more obesity, is not so much the food we eat but more so the lack of energy expenditure. People are much more sedentary today and this trend has increased over the last few decades.
 
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dysert

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The main reason for more obesity, is not so much the food we eat but more so the lack of energy expenditure. People are much more sedentary today and this trend has increased over the last few decades.
I agree that we are much more sedentary than previous generations, but I also believe that the main reason we've gotten obese is because we simply eat too much. Look at the portions of what you're served when you eat out. And even if you try to control your portion size (by leaving half of it on the plate) almost everything has a high calorie count. I've been trying (with only moderate success) to stick to 1600 calories/day. It is *extremely* difficult.
 
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Merlin

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Yes but, most people do not realize the hazards of starch.
Just one slice of bread is equal to the same can of pop as far as "sugar" is concerned.
Starches are just chains of sugar molecules.
So, a peanut butter sandwich is equal to 2 cans of pop and so on.
If you are going to worry about sugars, then you should also be concerned about starches.
 
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bhsmte

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Complex carbs you find in certain grains, are healthier than pure table sugar (sucrose). Much of this depends on the physical activity level of a person. If someone is sedentary, they have little need for complex carbs and should eat less of the same. If someone is very physically active, they have a greater need for complex carbs and they burn them up quickly.
 
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dysert

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And carbs (don't know about complex vs. simple) turn into sugar as well. There's sugar everywhere!
 
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Mudinyeri

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The main reason for more obesity, is not so much the food we eat but more so the lack of energy expenditure. People are much more sedentary today and this trend has increased over the last few decades.

It's both. My wife is a Certified Diabetes Educator. She's sees it all day long nearly every day.
 
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bhsmte

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It's both. My wife is a Certified Diabetes Educator. She's sees it all day long nearly every day.

It is both, but, over the last several decades physical activity levels of most people, have changed more drastically then their diet.

Computers, xbox and television, have all had people live much more sedentary lifestyles.
 
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Mudinyeri

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It is both, but, over the last several decades physical activity levels of most people, have changed more drastically then their diet.

Computers, xbox and television, have all had people live much more sedentary lifestyles.

Nevertheless, you can't outrun a bad diet.
 
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bhsmte

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Nevertheless, you can't outrun a bad diet.

Depends how much you run.

IMO, the higher ones level of physical activity, the less important diet becomes as a matter of being at an ideal weight. The less active one is, the more important diet becomes.
 
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Mudinyeri

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Depends how much you run.

IMO, the higher ones level of physical activity, the less important diet becomes as a matter of being at an ideal weight. The less active one is, the more important diet becomes.

Oh, @bhsmte you and I are destined to disagree. I know "fat" ultra-marathoners - quite a few actually. The amount you run makes very little difference. Intensity of one's workout makes a difference. Time spent in the upper, aerobic heart rate ranges makes a difference. Time spent at VO2 Max makes a difference. But, abs are made in the kitchen, not on the treadmill.

The higher one's level of physical activity, the more important diet becomes to maintaining and improving upon one's performance.

Edit: Of course, you also have "skinny fat" people who are relatively lightweight but have a high body fat percentage.
 
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bhsmte

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Yep, we do disagree.
 
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ThatRobGuy

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While actual sugar consumption has been on the decline (as have carbohydrate intake as well), there's a difference between overall general population consumption being on the decline, and people, as a whole, actually lowing the intake to an amount conducive to losing weight.

For example, (with the exception of high performance athletes or the few that are fortunate enough to have great genetics), eating 400 grams of carbs (whether it be from starch or sugar) is going to make you gain weight. (or at the very least, stop you from losing weight).

Your chart was showing that carbohydrate intake has lowered from ~500g per day, down to around ~470g per day.

While that is a lowering of the overall number, it's not surprising that people are still getting fatter. 470g is still far too much. So the fact that people haven't started losing weight with a drop that minuscule doesn't negate the merits of carb reduction as the single best dietary approach to losing weight.

The food pyramid falsely suggests 300g...unfortunately, that's still too much.

If you're a sedentary adult, and you want to maintain your current weight, you should be targeting 150g of carbs per day or less.

Don't worry about calories (lower calorie consumption will happen by default simply by cutting out your starches and sugars)...

You don't need to buy into the "low fat" hysteria...eating fat won't make you fat.

You don't need to buy into the vegetarian/vegan agenda...eating meat won't make you fat.

Some years back, I was pretty overweight...at 6 feet 1, I was pushing 230lbs (and not lean).

I employed a strategy where I consumed less than 50g of carbs per day for 3 days, on the 4th day, I'd take it up to 125g of carbs...then repeat the cycle...all the while, making sure my protein intake was over 100g per day. I went from 230 down to 170 in under a years time. My triglycerides went from 110 down to 40, my cholesterol dropped from 210 down to 160. (final number was 102 ldl/58 hdl...which is considered great).

During that time period, i wasn't working out...and I wasn't paying any attention to fat content, calories, cholesterol content, etc... protein and carbs where the only numbers I was tracking.

The last 2-3 years for me have been focused on weight training and packing on lean muscle mass, so these days, I'm doing 200g of carbs on training days (most of those being pre-workout) and 150g on off days. My protein intake is around 175-200g per day. My BF percentage stays somewhere in the 11-14% window. (Depending on the time of year...I keep a little more weight on in the winter/fall since I'm not hanging out by the pool shirtless during that time of year)
 
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Congratulations on your weight loss and feeling better. I tend to eat lower carb myself and have for years. It has done well at keeping me thin. The diet also helped improve, but was not a cure, a stomach condition.

When it comes to diet for weight loss from what I have learned I think one can loose the weight, and improve ones health either eating high carb/ low fat or with high fat/ low carb. One of the better examples of a low fat/ high carb diet that helped people loose weight was Dr. Walter Kempner's rice diet. It was nearly all carbs, with tiny amounts of fats. Many of his patients saw big weight loss, and improved health with improved kidney function, lowered cholesterol numbers (I'm not a believer in the cholesterol theory of heart disease but it is something many think highly of.) lower blood pressure, and reversing type 2 diabetes.

So personally I think what works best is for a person to find a diet that one can stick with, do some moderate exercise, with the goal of improving ones health what ever that might be.

If not familiar with the rice diet and Dr. Kempner here is a mention on it:


"The New York Times bestseller. Before Atkins, before the low-carb craze, before counting calories, there was the Rice Diet Program.

Founded by a pioneering Duke University physician in 1939, the Rice Diet Program has been helping dieters lose weight quickly, successfully, and permanently. Now, this world-renowned, medicallyapproved weight-loss method can help everyone across the world--and not just those who travel to Durham, North Carolina.

The Program offers a high-complex-carb, low-fat, and low-sodium diet that sheds excess body fat at an astounding rate. On average, men lost 28 to 30 pounds per month, and women lost 19 to 20 pounds per month. The diet also cleanses the body of water bloat and toxins, and has been seen to help with such chronic health problems as heart disease, diabetes, and hypertension. Included are hundreds of delicious, easy-to-fix recipes."
 
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ThatRobGuy

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I have learned I think one can loose the weight, and improve ones health either eating high carb/ low fat or with high fat/ low carb.

The science behind that is actually fairly simple...

The aspect of your body chemistry that decides what to do with fat is dictated by insulin production...the higher the glycemic index of the food (meaning, how much it makes your insulin spike) dictates how much your body is going to store fat in the cells.

So if you're eating low carb, you can eat high fat because your body isn't trying to store it, ...and the inverse, if you're eating high carb, it's telling your body to store fat, so you can't be taking as much of it in.

The downsides of the high carb/low fat route (as I see them) are as follows:
1) There are other processes in your body that are fat-dependent (Hair, nails, brain, etc... all rely on fat), and you run the risk of depriving those other processes

2) Taste of the diet (for me at least ), if you're someone like me who likes to eat larger portions, bud doesn't necessarily mind giving up the starches and sugars, then the low carb route is going to seem more tolerable. This one may be more of a personal preference thing for people as they find which scenario is more tolerable, giving up starch & sugar might make some people miserable...portion control might make others more miserable. (I would be in the latter)
 
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