Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

Weight should be concerned about calories from

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weight should be concerned about calories from beverages and other foods, regardless of HFCS content.” 55 The bottom line is that HFCS is just another simple sugar, and as far as we can currently tell, it can only harm us when overconsumed. Now, at this point, you’re probably thinking that you have carte blanche to eat as much sugar and as many simple carbohydrates as you want. While doing so may not be as harmful as you’re told, there’s more to consider. W HEN E ATING T OO M ANY S IMPLE S UGARS C AN B ECOME A P ROBLEM A high, long-term intake of simple carbohydrates (disaccharides like sucrose and HFCS) has been associated with an increased risk of heart disease and Type 2 diabetes. 56 Many “experts” will use a factoid like that as definitive evidence that simple carbohydrates ruin our health, but this is misleading. There’s more to the story.
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One is the fact that the effects of these simple carbohydrates vary greatly among individuals depending on how fat and active they are. 57 Overweight, sedentary bodies don’t deal with simple sugars nearly as well as lean, physically active ones do. 58 Furthermore, when you mix carbohydrates (all forms) with other forms, the insulin response is mitigated. 59 That is, eating a couple of tablespoons of sucrose on an empty stomach causes a larger insulin reaction in the body than eating a couple of tablespoons of sucrose as a part of a mixed meal (contained in a dessert eaten after dinner, for example). That said, even as part of a mixed meal, simple carbohydrates still do elevate insulin levels higher than more complex forms of carbohydrates, such as the polysaccharides found in vegetables. 60 From this, we can derive a sensible recommendation: if you’re overweight and don’t exercise, you shouldn’t eat a bunch of simple carbohydrates every day. This makes intuitive sense: carbohydrate is primarily energetic, and as a sedentary individual, your body doesn’t need an abundance of food energy. On the other hand, if you exercise regularly and aren’t overweight, your body can deal with simple carbohydrates just fine. You’re not going to get diabetes or ruin your heart by having a bit of sucrose every day. One other health-related concern is the fact that eating a lot of foods with added sugars can reduce the amount of micronutrients your body gets and thus cause deficiencies. 61 This is because many foods with added sugars just don’t have much in the way of essential vitamins and minerals. The solution here is obvious, though: get the majority of your daily calories from nutrient-dense foods, and you’ll be fine. Personally, many of the carbohydrates I eat every day are of the “complex” variety found in fruits, vegetables, legumes, and certain grains and seeds like whole wheat, brown rice, and quinoa. This not only provides me plenty of micronutrients, but I also find my energy levels are stabler than if I eat a bunch of simple carbohydrates.
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  • Winter '17
  • Santos O'Neill Garcia
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