THE COMPLETE
CARNIVORE DIET GUIDE
Learn how to lose weight, fix your gut and cure autoimmune symptoms with our free Carnivore Diet guide.
|
THE COMPLETE
CARNIVORE DIET GUIDE
Learn how to lose weight, fix your gut and cure autoimmune symptoms with our free Carnivore Diet guide.
|
Are you tired of being fooled by the sweet lies surrounding sugar? It's time to break down the misconceptions and get to the truth. In this eye-opening article, we will debunk five common myths about sugar that have been circulating for far too long. You might be surprised that you'd read an article in favor of sugar on a blog dedicated to the carnivore diet, but stay with me if you'd like to learn some fantastic details about how sugar helps humans to thrive when consumed with intention and in the correct form. Prepare to have your knowledge challenged as we dive into the science behind sugar and uncover the truth about its impact on our bodies. Get ready to separate fact from fiction and discover the real story behind this sticky subject. It's time to take control of your sugar intake and make informed decisions that will lead to a healthier, happier you. What is Sugar, and Why Our Body Needs It? Sugar is a type of carbohydrate that provides our bodies with energy. It is found naturally in fruits, vegetables, and dairy products, and it is also added to many processed foods and beverages. Our bodies break down sugar into glucose, which is then used by our cells for fuel. Without glucose, our bodies would not be able to function correctly. Amazingly, our body is designed in a way that if no dietary sugar hits our digestive system, the liver transforms amino acids from protein into glucose through a process called gluconeogenesis. Bottom line: our body needs glucose. Now, not all sugars are created equal. Different types of sugar, such as glucose, fructose, and sucrose, have different effects on our bodies. Contrary to popular belief, sugar is not the enemy. In fact, our bodies need a certain amount of sugar to function optimally. It provides us with the energy to go about our daily activities and helps regulate our blood sugar levels. Of course, consuming too much sugar can negatively affect our health, but demonizing sugar as the sole cause of obesity, diabetes, and other health issues is an oversimplification. It's time to debunk some of the most common misconceptions about sugar and explore the truth behind this often misunderstood nutrient. Myth 1: Fructose Causes Obesity One of the biggest misconceptions about sugar is that it is the leading cause of obesity. While it's true that consuming excessive amounts of sugar in the form of glucose or fructose can contribute to weight gain, sugar is not the sole culprit. Obesity is a complex issue influenced by various factors, including genetics, lifestyle, and overall food intake. It's important to remember that weight gain occurs when we consume more calories than we burn, regardless of the source of those calories. So let's look at some of the evidence that debunks this myth: Effects of Fructose on Weight Gain A systematic review and meta-analysis of 41 trials involving 756 participants concluded that fructose doesn't affect body weight when replaced with other carbs for the same amount of calories and slightly induces weight gain where people eat in a caloric surplus. However, they concluded that weight gain is likely the result of excess calories, not fructose. Connection Between Low or Moderate Fructose and Weight Loss Participants were randomly assigned to either a low-fructose or a moderate but natural fructose intake diet. Their weight, metabolic syndrome parameters, and quality of life scores were recorded at baseline and again at a 6-week follow-up. Both diets resulted in significant weight loss, but the moderate natural fructose diet participants did better. Their parameters and scores improved as well. Fact 1: Fructose consumption from natural sources improves Weight loss What does this mean? In all studies examining the effects of fructose found in it's natural form (from fruit and honey), we see improved better health outcomes with MORE fructose. Lower sugar intake in the form of fructose had worse outcomes, probably because sustained carbohydrate restriction causes electrolyte imbalances and makes the liver work so much harder, therefore increasing stress and stalling weightless. Myth 2: Sugar Causes Insulin Resistance and Diabetes Another commonly held belief is that sugar causes insulin resistance and diabetes. Type 2 diabetes is a complex condition influenced by various factors, including genetics, lifestyle, and overall diet. According to the WHO, being overweight, not exercising enough, and genetics can contribute to developing Type 2 diabetes. As you can see, being overweight or obese is just one risk factor, and we already discussed that sugar in itself, especially fructose, isn't the sole cause of developing insulin resistance or diabetes. Now, let's go back a step and look at how insulin resistance and diabetes are connected and what happens in the body when a person develops IR. What is Insulin Resistance? Insulin resistance is a condition where the body's cells become less responsive to the hormone insulin produced by the pancreas, which plays a crucial role in ensuring that the much-needed glucose is delivered from your blood to the cells. When people have insulin resistance, their cells don't respond to insulin effectively, leading to elevated blood sugar levels. But why is that a problem? Over time, if the pancreas can no longer produce enough insulin to overcome the resistance, blood sugar levels can become chronically elevated, resulting in diabetes. Now, this is a vast topic that we may discuss in more detail at some point, but to bring you back to the point, there is no clear evidence that sugar in itself is responsible for such conditions to develop. Free Fatty Acids, Not Sugar, Is the Cause of Type 2 Diabetes A study from 2022 concluded that although Type 2 Diabetes is a multi factorial disease, the most significant risk factor for developing it isn't dietary sugar in itself but an elevated level of so-called FFAs (free fatty acids) that circulate in the body after being released by adipose tissue, aka increased fat storage on the body. In other words, being overweight or obese is a significant risk factor resulting from a positive energy balance due to increased calorie intake and decreased physical activity. Resistance Exercise Training Lowers HbA1c More Than Aerobic Training A 2009 study compared the effects of 10 weeks of resistance or treadmill exercises on glycemic indices levels prior to and immediately following exercise in adults with type 2 diabetes. They found that resistance training like bodybuilding and powerlifting were superior to cardiovascular training for reducing blood glucose levels. In other words, using your muscles improves insulin sensitivity and therefore baseline levels of blood glucose (HBA1C). Fact 2: Type 2 Diabetes is caused by excess calories & decreased Physical activity Excess sugar absolutely will contribute to Type 2 Diabetes, but it isn't necessarily the main cause. The majority of the research points to excess calories and decreased physical activity as the main cause. The reason why low carb diets work so well as a treatment for Type 2 Diabetes is because they restore insulin sensitivity but it seems that having active muscles will also do the same thing by acting as a sink for glucose. Myth 3: Sugar Causes Inflammation There is a common belief that sugar causes inflammation, leading to various health issues. Inflammation is a natural response by our immune system to protect the body from injury or infection. Multiple factors, including untreated acute inflammation, autoimmune disorders, stress, excess alcohol intake, smoking, too much or too little exercise, and obesity, can contribute to chronic inflammation. While we are not promoting consuming sugar in excess, there's no evidence to suggest that consuming sugar from its natural sources, e.g., fruits, is directly linked to inflammation. So demonizing sugar as a contributor to inflammation isn't helpful for people trying to change their lifestyle for the better. On the contrary, specific natural sugar sources have been shown to have anti-inflammatory effects. Review of Functional and Pharmacological Activities of Berries This research Review of Functional and Pharmacological Activities of Berries concluded that consuming berries has many benefits in battling inflammation, cardiovascular and metabolic diseases, and there may even be some hope for suppressing cancer risks. Fact 3: Sugar from natural sources often comes with anti-inflammatory compounds When it comes to sugar, the poison is in the dose and the right dose for you depends on the source of the sugar as well as your state of metabolic health. If you're a generally healthy, fit individual with some active muscle, sugar won't harm you and in fact, may be beneficial due to the other beneficial compounds that come with sources of natural sugar. If you're metabolically unhealthy, you should probably steer clear of sugar and keep it to an absolute minimum. Myth 4: Blood Sugar Spikes Are Bad Let's start with the fact that high doses of sugar in itself will trigger a response from the body which will do what it does best to regulate blood sugar. However, blood sugar spikes aren't all as evil as the low carb community has made them out to be. Increasing blood sugar levels is our body's natural response to food intake, hormonal changes, sleep deprivation, skipping breakfast, dehydration, and disease. More surprisingly, sweeteners, sunburn, or certain medications can have a blood glucose spiking effect too. Fact 4: many Factors Increase Blood Sugar Levels While sugar does increase blood sugar levels, that doesn't necessarily mean that blood sugar spike are bad. Blood sugar spikes are essential for optimal health. Your liver makes sugar all day everyday, more so after meals and while you sleep. How your body deals with the sugar... In other words, how insulin sensitive you are dictates whether a blood sugar spike is good or bad. Myth 5: Sweeteners Are Better Than SugarWith the rise of artificial and alternative sweeteners, many people believe these options are healthier than sugar. While they may have fewer calories or be lower on the glycemic index, they are not necessarily better for our health. Artificial sweeteners have been shown to have their own set of potential risks and side effects, including changes in gut bacteria and a potential impact on our metabolism. Artificial Sweeteners on Insulin Resistance Among Type-2 Diabetes Patients Research shows that artificial sweeteners will trigger an insulin response in the body, just like sugar. So people who have Insulin Resistance or are diagnosed with Type 2 Diabetes, replacing sugar with sweeteners won't be a solution. The only section where calorie-free sweeteners might show some benefit is their calorie content compared to sugar. However, never forget that we may not have all the data about these artificial sweeteners simply because they haven't been around long enough or the food industry doesn't want us to know the truth. Take, for example, aspartame, the sweetener used in countless sugar-free food products for decades since its accidental discovery in 1965. And finally, in 2023, the IARC, the cancer research agency of the WHO, classed it as "possibly carcinogenic to humans". Fact 5: Sweeteners are only beneficial in the context of reducing energy intake We really don't know enough about sweeteners to use them so readily. New studies are coming out every year showing their negative impact on health. While they do play a role in people who are struggling to reduce their overall energy balance (consume less calories) and the benefits may still outweigh the costs, in an ideal world we'd all be getting sweet from natural sources in the appropriate doses. Should Carnivore Dieters Consume Sugar? While it may seem obvious to say no, carnivore dieters should not consume sugar, it seems that some people feel and perform much better with some natural sources of sugar in their diet.
For people on the carnivore diet, the idea of including sugar may seem contradictory. However, there are ways to incorporate natural sugar into a carnivore diet without compromising health and performance and in fact, boosting them. If you have an active job or participate in intense sports, or maybe you're having trouble balancing your electrolytes and sleep, sugar from fruit and honey does seem to be beneficial. If you're metabolically unhealthy and lower levels of muscle mass, the dose at which sugar becomes a poison for you is likely to be lower. Of course, it's essential to be mindful of our sugar intake and make informed choices, but demonizing sugar as the sole cause of obesity, diabetes, and other health issues is oversimplifying the complex nature of these conditions.
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