This article is a review of the article by Jason Bennett called Sugar = Suicide which was recently published.
I believe the "Sugar=Suicide" article to be a potential threat to the growth and even health of several beginners that may come across this text. Of all the articles on this site, this is the only one I have found that could be truly harmful if interpreted literally.
I believe this to be largely because Mr. Bennett misinterpreted his sources himself. I believe his text needs rectifying. Since its not a very long article I will copy it piece for piece and correct the information.
"The other day I was reading through some articles I get and came across one about sugar and white flour. Now, we all know that sugar is man's worst enemy in the fight for large freakish muscles and destroying body fat, but do we all know why it is such a terrible foe? We usually relate sugar to high a glycemic index, which causes an enormous spike in insulin, which then cause the body to store nutrients as energy, which is essentially storing fat (when you raise it through sugar intake."
Apart from the fact that all carbs are made up of sugar, I fail to see how we can liken white flour to sugar when it's mostly made up of complex carbs and oligo-saccharides. From there to conduct that sugar is man's worst enemy is far fetched.
I'll agree that white flour over long periods of time is harmful to the digestive system and its function, but sugar? I'll jump to the last part first now. Where did the idea originate that sugar is stored as body-fat so readily?
The higher on the GI index, the higher the rise in insulin. Insulin's first objective is always to store sugar (glucose) as glycogen, the energy reserve of the body and the source of its energy currency ATP.
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Only when there is too much sugar do the insulin receptors blunt and store sugar as body-fat. The only energy that is stored as fat so readily is cholesterol, the by-product of fat, not sugar.
The more insulin, the more glycogen stored. Glycogen has a high protein-sparing effect ensuring proper recovery and avoiding the loss of protein. For every gram of glycogen stored in the muscle 2.7 grams of water are also stored in the same cell.
This alone gives a seeming increase in size. And for every bit of water in a cell the amount of other nutrients like protein increases as well, which translates into permanent growth.
So someone explain to me please how sugar keeps us from building freakish muscles? So too much sugar can add fat, true, but too much sugar will not stop growth, it will promote it.
The trick is finding the balance that promotes optimal growth and doesn't make you too fat. That means taking sugar in many small doses instead of one large dose.
"The GI indexes food and how it relates to insulin levels and storage is a tricky subject. (More on this to follow). What scared the shit out of me in this article I was reading was the new light it shed on the dangers of sugar. Here is what it said, and I laid awake that night praying the sugar demon wouldn't sneak into my food, it said that sugar is an--get ready for this--"anti nutrient." That's right, it is a dead food that provides a negative value for nutrition in the body. What does this mean? When we consume sugar our body has to find some way to process it, to do that it has to have certain nutrients. Where does it get these nutrients? Our muscles..."did he really say that!!!!" Yeah I did: Sugar takes nutrients from out of our muscles to process itself."
Remind me again of what I said about sugar drawing nutrients into the muscle? Now it's a well-known fact that carbs and protein need counteracting fluids to be digested, but that doesn't even apply to sugars (mono-saccharides) because they don't need digestion, they simply pass through the membrane.
Now sugar is not a dead nutrient, it's as alive as it can be. It's present in milk and fruit and all things good in life. It's an essential nutrient because only sugar can replenish energy stores and spare protein for muscle-building.
"Did he really say that???"
Yeah I did: Sugar actually protects other nutrients from being burned.
"Sugar consumption leads to a decrease in the body's reserves of chromium, magnesium and B vitamins. Any hardcore bodybuilder knows how important these nutrients are to growth and recovery. These are the main and key nutrients sugar needs to metabolize itself, it takes them from the body's reserves and leaves your muscles deficient of them. Sugar also crowds other nutrients/calories in your body, leaving you crave more calories from sugar to fill your needs."
Ok, well for starters exercise leads to a decrease in chromium, B-vitamins and magnesium as well, so by all means let's stop exercising (exercise = suicide, maybe good for a next article).
But let's get serious now. Is this true? Why yes it is! Ask yourself why we need chromium: to upgrade insulin receptors and store more glycogen to lower blood sugar level.
Why do we need magnesium: to turn glycogen to ATP and start the Krebs cycle in times of aerobic exhaustion. And I'm not even getting into b-vitamins (Water-Soluble Vitamins For Bodybuilders)
So why do we need them? To process sugars. When you process something, the things you process it with tend to get lost. Just like calcium is readily lost from processing protein, creatine is lost after recycling ATP, oxygen is lost after oxidation and so forth.
These are called natural processes. Which is why all these nutrients are in our food. To replenish what is lost in the processing. As for the last sentence, I wholeheartedly agree. Sugar creates sugar cravings, the body wants more of it to protect its other resources, which is why we decrease carbs on a diet and increase fats, because fats decrease carb cravings.
But no one ever said you needed massive amounts of sugar when dieting. What Mr. Bennett would have you believe though is that eating sugar at any time will kill you.
"Save yourself and your physique and eliminate sugar from your diet. Stay away from breads and pastas (made with white flour) and juices and sweets. Some sugars are OK, for instance sugar from raw honey and blackstrap molasses because they contain certain enzymes that make them healthy. However, these sugars should still be used scarcely in a diet. Make the commitment and kill all the sugar in your diet, I guarantee it will make a big difference in your physique goals. Just thought I would share some info with fellow freak seekers."
Ok, so he wants you to eliminate sugars from your diet and then tells you to do so by avoiding pasta and bread.
These are two sources that are touted as a great way of getting "COMPLEX CARBS", which coincidentally rank about the lowest on the GI index, don't readily store as fat, have a slow time-release and energy sustaining effect and are heralded by most bodybuilders as the best source of carbs, especially when on a diet.
In fact spaghetti has only 2 grams of sugar per 100 grams but almost 72 percent complex carbs. Where is this info coming from? Make the commitment and kill all sugars? Why not hang your skinny self off a rope and get it over and done with?
I'm assuming all fellow freak seekers know better, but nonetheless I have received two mails from concerned readers, beginning bodybuilders, who were ready to cut all sugar from their diet.
"Get Big (and shredded) or DIE."
If Mr. Bennett isn't dead already, I'm assuming he has a lot more sugar in his diet that what he recommends here.
I'm sorry if I seemed to get a little offensive here, but I believe it is wrong to jeopardize the lives of people and destroy their goals with half a page of misinterpreted and hardly substantiated guesses.
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Since I have received some emails from people who actually, without thinking, were ready to try this, I see a need to alarm other readers of this article of the dangers thereof. By the way, in case anyone is wondering, I'm gaining just fine on a bulking diet containing 50 percent carbs, half of which are sugars.
I thank you for your time.
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