Sugar isn't entirely bad for your diet, as long as you know your limits. According to the American College of Sports Medicine, no more than 5 to 6 percent of your daily caloric total should come from added sugars. These can include table sugar, candy and sweet cereals. This does mean you have a little leeway in your diet but you should be careful not to eat beyond this guideline. There are a few things to consider before you go sugar crazy.
Dietary Goals
The first thing to consider is what your goals are for your diet. If your goals are to gain weight, then extra sugar won't be as problematic as they would if you wanted to lose weight. Sugar is a form of simple carbohydrates and our body uses these carbohydrates for energy. You can never cut out sugar completely from your diet because most foods contain some form of simple sugar, such as the fructose in fruits. Knowing your goal will give you an idea of how much sugar you can consume.
Calories
If you're restricting calories to lose weight and body fat, then you'll most likely refrain from adding any simple sugars to your diet. The most common form of sugar added is table sugar. Most people like to add this to coffee or tea, but when losing weight, this isn't recommended. If you're an athlete and you have a very high caloric requirement, your body can utilize any extra sugar you add without a problem. If you're overweight, the extra sugar may work against you by creating insulin spikes and fat storage. A 2,000-calorie diet can afford to add about 30 grams of additional sugar to their diet. Try not to eat this all at once, if you have to eat it at all. This will keep your blood sugar steady.
Time of Day
Sugar is a form of quick energy for your body. Once it's consumed, it's almost immediately absorbed into the blood stream, ready to work. The problem is when you consume sugars at the wrong times -- like before bed -- which can cause weight gain. If you're sitting on the couch eating cookies or drinking soda, all that sugar being dumped into your system has nothing to do or anywhere to go so your body scoops it up and stores it away as adipose fat tissue for a rainy day. On the other hand, if you're exercising or very active throughout the day, a little added sugar may help keep you going. Again, cookies and soda may give you quick energy, but they don't give you added nutrients that an apple or a banana do. Keep your sugar intake lower in the evening and before bed.
Activity Level
If you're an athlete or have a physically demanding job, getting extra sugar throughout the day won't be as detrimental to your diet as it would for a sedentary person. You might be able to get away with an extra candy or a couple of cookies here and there and still feel good. It's still important to remember that although simple sugars are a form of carbohydrates, most sources have little nutritional value. Always eat a well-balanced diet of proteins, complex carbohydrates and healthy fats to maintain lean mass, keep blood sugar from rising and falling abruptly, and gaining unnecessary fat tissue. Again, the more active you are, the more sugar you can afford to eat.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
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