Sugar Myths You Need To Stop Believing
Welcome to the one day at a time podcast with your host and the future leader of The Republic Of Wales, Sveldfjer. Now this might be the only podcast in the world where you actually have to reduce the speed instead of increasing it. However, what I wanna get over to you is that the past is gone. The future doesn't exist. So if you wanna make the most of your life, you've gotta make the most of these moments every single day.
Speaker 1:And this podcast is gonna help you live a healthier, more fulfilled life, hopefully, giving you some wisdom to take away every single day. So I'm gonna shut up now so you can get on with listening to the next episode. Hello you beautiful people, we are back with another voice note and today we're gonna go into busting the sugar myths. We need to stop believing these myths about sugar, right, because we sugar is a great energy source. We know a lot of frequently asked questions about the macros app is like, are my carbs too high?
Speaker 1:Do I need to worry about sugar? Just hit your carb intake and I'll explain a bit more now. Just focus on carbs. Doesn't matter if it's more 50% sugar, 60% sugar, 30% sugar, just hit your carb total, And make sure you use the most of your macros because you're shocked at how much, you know, calories, sugars, fats are in foods when you go out on the weekend. So some of you are thinking, Scott, my macros are too high, mate.
Speaker 1:I'm trying to lose weight. What are you doing to me? And I go, look. Use a macro planner, reduce your macros in the week, press tap to maintenance for the weekend. It'll automatically reduce your macro slightly in the week, and it'll give you more on the weekend.
Speaker 1:Simple. And you'll be shocked how much you consume in the weekend. But, anyway, let's get into this voice note. I wanna go through these myths with you. I wanna keep you here for ten minutes.
Speaker 1:And at the end of these ten minutes, you're hopefully gonna be more aware of what sugar is, what the myths are, so you can get on not being scared of sugar, the evil sugar you won't be scared of it. Okay myth number one, let's get into it. Okay myth number one, sugar is addicting no it's not addicting. Addiction is a psychological and physiological process that causes dependence and withdrawal symptoms right, if it's no longer taken basically there's no evidence to suggest this for sugar or any foods right you know eating obviously increases dopamine in the same way other pleasurable experiences do but addiction and pleasure are not the same things man not everything is pleasurable is addictive right and scientific literature tells us that sugar tastes good and people like eating good food, it tastes good. As simple as that.
Speaker 1:And in our brains, when we have a food as half sugar, half fat, it just makes our brains go wild. We love it. So back in hunter gatherer days, if something a food was high in fat and sugar, that's a hell of an energy dense source of food, And they'd going wild, woah, this is nuts stuff guys and they were like, remember this thing, remember this, this is amazing, Williams is amazing, we need more of this. Obviously, didn't have the abundance we do today. That's why chocolate tastes so good.
Speaker 1:So go and a Miles per hour after this now, No stickers, I want a Galaxy or a Twix or a Twirl or a Yorkie, just for men though, so it goes. Myth number two, sugar causes chronic disease such as obesity diabetes and heart rate no not the sugar doesn't cause that it's the excess calories of eating foods and drinks that causes the weight gain which causes the risk in obesity right? Sugar, yes, it is linked because the foods that are high in fat also tend to be high in sugar and people who eat foods that are high in sugar and fat all the time tend to overeat in their calories. And if they're overeating the calories, gain weight. And that's where the health conditions come from.
Speaker 1:Sugar isn't the direct problem. And there was even a graph right in America that showed sugar intake going up, obesity intake's going up, obesity rates going up, sugar rates drop in the 80s and then obesity rates still climb. Then they blame sugar in the 80s, they drops, they blame fat in the 90s, they blame someone else in the 2000s it was like fashion things come and go myth number three different sugars are significantly different to each other look they're not right honey, table sugar, organic brown sugar, maple syrup, caramel, raw cane sugar, corn syrup, egg yolk nectar, coconut sugar, sugar is sugar yes some of them might have a bit more nutrients than the rest But at the end of the day, they all contain four calories a gram. The minor differences overall and they eventually turn to glucose in your body despite tasting different. So the marketing of these is obviously mental.
Speaker 1:It's like, oh, honey, organic honey, different to maple syrup. At the end of the day, it's gonna be the same thing in the body. Your body's gonna go, is that sugar made? Yeah. Oh, it's coming from it.
Speaker 1:I don't care if it's for me. Is that sugar four calories a gram? Is that what I think kids because that's all I care about. I don't care where you've come from. I don't care about your story or background.
Speaker 1:You are four calories a gram sugar get in simple as. Okay myth number four fructose is about sugar, you know the one that comes from fruit and this is silly silly silly silly sugar and fruit is not harmful in fact we want sugar from the we want fructose and a bit of normal sugar, you know, that's not from fruit. So sugar and fructose is great. You know, fructose, obviously, when you eat the fruit, it's got vitamins, minerals, fiber. Just it's very it makes you feel full.
Speaker 1:Right? There's there's a lot of benefits eating fruit. There's no evidence really to say that fructose causes health problems the only thing I'd say is if you do have a fruit smoothie or juice in the morning just be careful because they are high in calories and fructose which is sugar So you think it's gonna be really healthy. But by healthy, you probably mean low calorie. And it's tend to be not low calorie.
Speaker 1:It tends to be quite high in calories due to the sugar, due to the carb intake. So it's all to watch out for. Just eat your fruit instead. Don't mix them and drink them, enjoy the ripe banana. That lovely tangerine, it's been in the fridge all night, it's cold and when you bite it it just explodes in your mouth.
Speaker 1:All those big juicy strawberries when you bite into them it's just juice, unbelievable. All those grapes when you bite them again it just explode, they're cold though, gotta be cold. What else we got watermelon oh my god watermelon holiday? Just bite into a boom explosion explosion like jumping in a pool. Guys honestly fruit is awesome.
Speaker 1:Okay myth number five simple sugars are more fattening than complex carbs. You got simple carbohydrates and complex carbohydrates but what happens is you break down complex carbs into simple carbs anyway so it just takes longer and that's why the energy release is longer from complex carbs like breads and wheats and stuff than the simple carbohydrates right. So people get a simple carbs get a bad rep but it's the same impact at the end of the day okay even there's a study three ninety eight subjects match their calories and carbs in two groups one group was high complex carb the other group was high simple carb so sugar right body composition and blood lipids were the same between groups after six straight months in other words their weight physique and health were equal despite the drastic difference in complex versus simple carbs I hope you get the message it's more about the total carb intake the total calorie intake than if you're having a bit more sugar or a bit less sugar. Stop worrying about the stuff that doesn't make the difference. Remember the eightytwenty rule, the Pareto's principle, 20% of something gives us 80% of the results.
Speaker 1:Stop focusing on the 20% that gives you no results. Focus on the 20 that delivers the 80. The 20 that delivers the 80 is just hitting your macros, hitting the total macros and obviously, if you hit your macros, hitting the calorie goal. That's the 20% of work you got to do is giving you 80% of the results. Once you nail that, maybe you can go and alter your carb source and maybe you can improve your energy levels.
Speaker 1:Maybe that is the case. Maybe you can alter your fat source. Maybe you can try another more whole food diet versus having some convenient foods. Right? But that's just the end of it, a little bit extra focus on the 20 that brings the 80 do it okay stop messing about.
Speaker 1:Okay number six sugar is toxic to the body no it's not it's not toxicity implies that the substance causes irreparable damage to the body. Sugar is an essential nutrient which the body receives energy from. Right? The body can digest some starches and the sugars and use them as an energy source and that achieves much more stable blood sugar levels genetics and lifestyle play a way bigger path and predictor of diabetes than eating sugar okay myth number seven sugar makes kids hyperactive. You used to think as eating sugar causes hyperactivity, the cause of ADHD is basically multifactorial, it's genetic environments and stuff.
Speaker 1:There's no conclusive evidence to say the sugar is one of the actual factors that contribute to the development of ADHD. Sugar is obviously going to give instant energy, which is great. But don't be worried about giving your kids fruit and stuff like that. They might make them energy, but it's not going to cause the hyperactivity that people worry about. And there's, you know, the studies in the 70s did try to claim sugar caused that ADHD, but the, methodology was flawed and they've been, basically thrown out now.
Speaker 1:So the majority of the controlled experimental studies do not support the notion of sugar intake leads to an increase in ADHD or the ADHD activity. Okay, that's important for any of you and kids. Okay, so that is it, guys. So as a common part of our daily meals and sugar contributes to energy in our body, sugar is lovely. It's lush.
Speaker 1:I know it. Just be sensible over there. Okay? Like sugar is awesome. Sugar comes in foods that taste unbelievably good.
Speaker 1:Foods that taste unbelievably good are hard to eat in moderation. So you can see where I'm going with this. It's not the sugar itself that's bad. It's the overall diet. And, you know, if you do just eat whatever foods you want, you will go for the foods that are high in sugar and fat, obviously, because they taste the best.
Speaker 1:It's not rocket science. These people that are overweight and obese, of course, they're just eating the foods they love. I'd be eating chocolate cake all the time. That's my fault for overeating on all the calories. Sugar's being being blamed here all the time.
Speaker 1:The sugar's like, look, taste good. What do you wanna do? What do mean to do about it? You're eating me it's not it's your problem okay so don't try and worry too much about your sugar intake just hit your total carb target if you feel your total carbs is too high your carb total is your maximum. You don't have to hit it.
Speaker 1:However, I wouldn't just come under your carb intake all the time. Would try and, I would use the macro planner and give yourself more of an allowance on weekends and reducing the days in the week. So when it does come to the weekends, even if you don't track, still accounted for a higher calorie and macro day and that should even out and at the end of the week you should be able to still lose one point of fat which is what we basically macros off, still be on track and still have a life. What more do you want? Guys, what more do you want?
Speaker 1:Tell me. Comment below and tell me what you want from that. But I hope you enjoyed this voice note. Do remember, if you can do it for one day, can do for two days, you can do it for three days, simple as. If you can do your macros today, get your steps in and do a training session, job done.
Speaker 1:When it comes to tomorrow, guess what you're to do again, just do the same thing. So if you can do it once you can do it twice simple as that so today try and hit your tasks think focus on and I mentioned this before the one big thing what's your one big thing today hit your one big thing and it leads to momentum and you can do your other tasks. If your one big thing might be, I'm gonna track my macros right now. I'm gonna eat. I'm gonna put in my app, everything I'm gonna eat today, get it on the app, see where I stand and maybe you won't eat everything, maybe I'll add a few things, but at least I know what I am.
Speaker 1:Everyone go into it now. Practice it and see where you land. Have a good day everyone and I'll speak to you tomorrow. And that is it for today's episode so hopefully you took something away from it, if you didn't here's what you need to take away, stop wasting time on social media, Stop wasting time gossiping. You've only got a day to live.
Speaker 1:Today's the only day you ever have. So if there's anything to take away from this podcast, even if you can't understand the word I say, even if you didn't resonate with the wisdom I try to deliver, this is a reminder of you daily to live one day at a time. Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days, but if you can make the most of today, I'm telling you, you'll have a fulfilled life. So enjoy your day and hopefully I'll see you back tomorrow. Do daily to live one day at a time.
Speaker 1:Give your moments meaning today and don't be fooled by thinking you've got unlimited amount of days. But if you can make the most of today, I'm telling you, you'll have a fulfilled life. So enjoy your day and hopefully I'll see you back tomorrow.
