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

Starch the energy stores of plants and cellulose a

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Starch (the energy stores of plants) and cellulose (a natural fiber found in many plants) are two examples of polysaccharides that we often eat. Our bodies are able to easily break starches down into glucose, but not cellulose: it passes through our digestive system intact (making it a source of dietary fiber). T HERE’S A P ATTERN H ERE …T HEY A LL E ND U P AS G LUCOSE As you’ve probably noticed, all forms of carbohydrate we eat are either metabolized into glucose or are left indigested, serving as dietary fiber. Our body can’t distinguish between the natural sugar found in fruit, honey, or milk and the processed sugar found in a Snickers bar. They’re all digested in the same way: they’re broken down into monosaccharides, which are then turned into glucose, which is then shipped off to the brain, muscles, and organs for use. Yes, in the end, the candy bar turns into glucose just like the cup of peas. Sure, the candy bar turns into glucose faster, but that’s the only difference (carbohydrate- wise). The candy bar has a bunch of monosaccharides that are quickly metabolized, whereas the peas have a bunch of oligosaccharides that take longer to break down. Now, I’m not saying peas are “the same as” candy bars, so dump the veggies and bring on the chocolate. Obviously, peas are more nutritious than Snickers bars, but there’s more to this story. Chemically speaking, simple carbohydrates like the sugar and HFCS found in processed foods are pretty simple. Table sugar, or sucrose, is a disaccharide (two sugars) consisting of one part fructose and one part glucose. Sucrose occurs in
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natural foods like pineapples, sweet potatoes, beets, sugarcane, and even walnuts, pecans, and cashews. It’s also added to foods to make them sweeter. HFCS is chemically similar, usually consisting of about 55 percent fructose and 45 percent glucose. It isn’t found in nature (it’s artificially produced) and the only difference between it and sucrose is the fructose and glucose aren’t chemically bonded, which means the body has to do even less work to metabolize it into glucose. 48 Now, when viewed that way, neither seems all that nefarious. The sucrose found in a pineapple is no different chemically than the sucrose in our favorite type of dessert. And HFCS is chemically similar to sucrose. What’s the big deal, then? Why are we told that eating the sucrose in a pineapple is okay but the chemically identical sucrose in the chocolate bar or some other form of simple carbohydrate is disastrous? Why is HFCS often vilified as the ultimate metabolic miscreant when it’s pretty dang similar to sucrose? Well, while it’s true that some people’s bodies do better with carbohydrates (all forms) than others, it’s simply not true that sucrose, HFCS, or other simple forms of carbohydrate are especially fattening.
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  • Winter '17
  • Santos O'Neill Garcia
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