Success Through Personal Training

Insync Blog

Sugar, Sugar, Sugar.

The point of this article that goes against what most health gurus are saying these days was simple…

All added sugar – whether it’s from “all-natural” honey or “pure” fruit juice – is detrimental to your health, waistline and pretty much every single organ in your body if you consume too much.

Sugar Screws Up Everything…

Most people think that sugar is to be avoided because it’s processed or because it’s a carb… the truth is that sugar is a poison.

And it shows a very impressive list of side effects that the food industry “forgot” to put on their labels:

  • Weakens your immune system
  • Inflames your gut and feeds off the bad bacteria in your body,  increasing your risks of virtually any disease.
  • Creates oxidative stress in your body, which speeds up your aging process.
  • Is very addictive – with the same highs and lows people experience on hard drugs.
  • May feed cancer cells – even if this idea is still very controversial.

Avoiding added sugar is not only important when it comes to keeping your body fat low; it’s also key to your entire health.

How Much Sugar Is Too Much?

If we listen to the American Heart Association (AHA), men should consume less than 150 daily calories of sugar per day (9 tsp. or 38 grams), and advise women to stick with 100 daily calories from sugar (6 tsp. or 24 grams).

That sounds like very good advice to me, and I’d add this important point: less is better. 

Now, let me point out that it excludes sugar from fruit to some degree.

To me, eating 1-3 portions of fruits per day – or even up to 5 whole fruits – is not much of a problem, especially if those fruits help you avoid other unhealthy snacks and provide you with some good nutrition.

However, I do NOT believe that consuming 10-12 bananas a day (like some fruitarians would recommend), in their whole form or in the form of a “healthy” fruit shake.

For most people, that’s just too much sugar to bear with.

But Of Course, You Never Eat Sugar… Right?

Hold on.

The truth is that you probably consume way more sugar than you think.

Let me prove this by analyzing this average so-called “healthy” diet:


Breakfast: a large bowl of special K with added sliced strawberries, a glass of pure fruit juice

One bowl of special K (250 ml): 9 g

100% pure fruit juice (350ml): 40 g

Snack: carrot sticks with ketchup/mayo dip

2 tbsp. homemade dip: 4 g

Lunch: salad with a handful dried cranberries, chicken breast and fat-free French dressing

1 oz. sweetened dried cranberries: 20 g

2 tbsp. French dressing: 5 g

Snack: peanut butter and jelly sandwich

2 white bread slices: 2 g

1 tbsp. peanut butter: 1.5 g

1 tbsp. jelly: 12 g

Dinner: gluten-free pasta with popular brand tomato sauce, with added sautéed mushrooms and onions and probiotic yogurt for dessert

½ cup tomato sauce: 5 g

Probiotic yogurt (small 4 oz. container): 20 g


Without eating any candy or over-sugary dessert – and while eating what most would consider a pretty “clean diet” – this person just consumed over 118.5 g (59 teaspoons) of added sugar in a single day. 

For a woman, that means almost 5 times the recommend amount for optimal health and fat loss…

If You Eat Really “Clean”, You’re Still At Risk!

I’m now talking to the person reading this and that still thinks that they have it all figured out.

Watch out, because sugar is just around the corner, waiting for the right moment to hide itself in your favorite super-healthy-organic-foods

Some examples for you health food stores freaks out there…

1) Dates

Who doesn’t love them?

Well, these little all-natural candies contain 5g  of sugar per unit.

Each a bunch of them (a dozen), and you’ve already consumed the equivalent of a 32 oz. soda.

2) Stevia in the raw & Purevia

These 0-calorie packets of “stevia” list dextrose as the first ingredient.

Pretty weird, considering the fact that dextrose is just another name for glucose, which is another form of pure sugar…

Long story short, these clever manufacturers are able to exploit a labeling loophole that allows them to claim this 0-calorie, 0-sugar non-sense.

3) Fruit juice

I don’t care if your juice has been freshly squeezed, flash-pasteurized or mixed with some magical unknown superfruit.

The high sugar content just doesn’t justify the nutrition you’ll get from any of those, like I’ve said here:

4) All-natural sugars

Honey, maple syrup and molasses do contain some nutrients, but they still contain mostly sugar.

If you carelessly pour 2 tbsp. of honey on your fruits, you’ve just added a whopping 34 grams of sugar to your daily consumption…

Whenever you sweeten something, make you to use a teaspoon and to portion control very carefully.

The Bottom Line

Here’s what the lessons I want you to leave with today:

  • Sugar is terrible for you, especially in its added form.
  • All-natural sugars is still sugar.
  • Fruits are fine, as long as you don’t exceed around 5 per day in their whole, unprocessed form. I’d recommend to stick with 1-3 fruits a day for maximum fat loss if that’s your goal.
  • Even common health food store organic snacks and dried fruits are a source of sugar.
  • Make sure you always portion control when sweetening anything. The teaspoon is your friend.

Now, time for some sugar honesty…

How much sugar do YOU consume? Is it slowing down your health goals?