Should sugar be avoided even if you're trying to gain weight?

pete6032

Diamond Member
Dec 3, 2010
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I have always been very slim, but about a year ago I started working out, and I've seen really nice gains visually, but only gained about 12 or so pounds, up from 135 to 148. I'm going to the gym 5ish times per week and I think I should be eating more than I currently am. I recently started drinking 2% milk and switched to 3 eggs with bacon in the morning for breakfast, even though eating that makes me feel bloated. I generally also have greek yogurt with a scoop of whey powder. My question is whether I should try and avoid sugar intake. 2% milk and greek yogurt are not low sugar, and if I'm having a couple glasses of milk per day I'm already getting quite a bit of sugar. My diet is very healthy but I have just never been able to put on pounds.
 

highland145

Lifer
Oct 12, 2009
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Wouldn't that just add fat if you don't burn it off? It's not going to be turned into muscle. I would think your lifting program should be looked at for the best muscle growth with nutrition and rest.
 

QueBert

Lifer
Jan 6, 2002
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Not a nutritionist, but I started working out again. I take a post workout product to get carbs. here are the ingredients.

33g scoop:

29g sugar

32g dextrose


I know a lot of people will go OOOOMG NO SUGAR!!!! When working out simple carbs are great to aid in recovery. I basically take a deliciously flavored scoop of sugar after every workout. Sugar's one of the fastest digesting carbs, yes I know there's a ginormous list of bad things about sugar and plenty of reasons to avoid it. But, IMHO it's not this diabetics causing death substance it's made out to be.
 

dullard

Elite Member
May 21, 2001
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Not a nutritionist ... yes I know there's a ginormous list of bad things about sugar and plenty of reasons to avoid it. But, IMHO it's not this diabetics causing death substance it's made out to be.
People tend to exaggerate the problems (and benefits) of foods. Some sugar, in moderation, is just fine. But, I think sugar is one of the few normal food items that can be close to being a "death substance" when overdone simply because it is so easy to overdo sugar.

It isn't just diabetes (which is bad for your heart, kidneys, nerves, eyes, feet, skin, hearing, and brain). But also, just two 12-oz sodas per day has enough sugar to measurably increase heart disease. That means drinking just one refill at a restaurant has already pushed you past the safe zone. High levels of sugar consumption is also correlated with higher risk of some forms of cancer.

So, it depends. If you are already eating low amounts of sugar, then no do not avoid it. But, if you are eating a typical Western diet that is already over the common recommendations for sugar consumption, yes avoid eating any more of it.
 

Aikouka

Lifer
Nov 27, 2001
30,383
912
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I think the most important phrase is that "most things in moderation are fine". Sugar isn't a poison, but too much of it will take a negative toll on your body. To give a bit of an anecdote, I started noticing some minor bits of weight loss (that added up over time) once people stopped bringing in candy to work.

I recently started drinking 2% milk and switched to 3 eggs with bacon in the morning for breakfast, even though eating that makes me feel bloated.

Have you considered looking into specific dietary needs? The bloating might be coming from a lactase deficiency or something like that. I'm not full-blown lactose intolerant, but if I drink a glass of milk, it'll either upset my stomach or make me feel bloated like you describe. Although, I've also noticed some less than desirable results after eating eggs too, but I do sometimes put cheese in my eggs, which could be part of the problem. (Cheese is so hard to resist!)
 

whm1974

Diamond Member
Jul 24, 2016
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I know a lot of people will go OOOOMG NO SUGAR!!!! When working out simple carbs are great to aid in recovery. I basically take a deliciously flavored scoop of sugar after every workout. Sugar's one of the fastest digesting carbs, yes I know there's a ginormous list of bad things about sugar and plenty of reasons to avoid it. But, IMHO it's not this diabetics causing death substance it's made out to be.
I disagree. There is a great deal more sugar in foods then people realize and yes large amounts of sugar in your diet does increase the risk of diabetics.
 

funnytechie

Junior Member
Jun 9, 2014
3
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i personally think that u should consult with a good doctor so that he could write u the right diet for gaining, as just eating smth with greater amount of calories would definitely not help u to change yr situation
 
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Kaido

Elite Member & Kitchen Overlord
Feb 14, 2004
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My diet is very healthy but I have just never been able to put on pounds.

Fill out the macro calculator here & set it to Bulking at the bottom:

https://www.iifym.com/iifym-calculator/

Start tracking what you eat every day, and tally up how many calories it is & how many grams of protein, fat, and carbs you're eating (not as easy as it sounds, if you want to be accurate). Chances are you are severely under-eating for gaining. Believe it or not, it's simple math...you need to eat more calories than you burn to gain, that's the bottom line. And of course, if you want to grow lean muscle, nailing your macros for the day helps tremendously. I screwed around with what I'll call "blind eating" for way too long...I ignored stuff like macros & calorie-counting & TDEE & all that jazz because I didn't really think it was relevant. Truth is, it's proven to be the ultimate shortcut for making gains & getting results.
 

Kaido

Elite Member & Kitchen Overlord
Feb 14, 2004
50,939
6,881
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I have always been very slim, but about a year ago I started working out, and I've seen really nice gains visually, but only gained about 12 or so pounds, up from 135 to 148. I'm going to the gym 5ish times per week and I think I should be eating more than I currently am. I recently started drinking 2% milk and switched to 3 eggs with bacon in the morning for breakfast, even though eating that makes me feel bloated. I generally also have greek yogurt with a scoop of whey powder. My question is whether I should try and avoid sugar intake. 2% milk and greek yogurt are not low sugar, and if I'm having a couple glasses of milk per day I'm already getting quite a bit of sugar. My diet is very healthy but I have just never been able to put on pounds.

I have mixed feelings about sugar. I used to think it was the devil & avoided it, then I changed my mind (note: I am a sugar addict, lol). However, I do consider it to be "toxic" and suggest moderation. However, sugar in natural foods also hits your body way differently than refined sugar in processed products. Eating an apple is completely different from drinking apple juice. Eating an orange is completely different from drinking orange juice. The fiber from the whole fruit itself slows down how fast your body absorbs the sugar, for starters. But unless you have blood sugar issues like diabetes, I wouldn't really worry about the sugars in milk or yogurt.

Like Aikouka said, you might also want to see if you're sensitive to certain foods, like dairy products.
 
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Ventanni

Golden Member
Jul 25, 2011
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I have always been very slim, but about a year ago I started working out, and I've seen really nice gains visually, but only gained about 12 or so pounds, up from 135 to 148. I'm going to the gym 5ish times per week and I think I should be eating more than I currently am. I recently started drinking 2% milk and switched to 3 eggs with bacon in the morning for breakfast, even though eating that makes me feel bloated. I generally also have greek yogurt with a scoop of whey powder. My question is whether I should try and avoid sugar intake. 2% milk and greek yogurt are not low sugar, and if I'm having a couple glasses of milk per day I'm already getting quite a bit of sugar. My diet is very healthy but I have just never been able to put on pounds.

Let's look at this pragmatically. For one, you are probably lactose intolerant. In fact, most of the world's population with the exception of some (about 1 in 4) northern Europeans stop producing lactase, the enzyme required to break down the sugar founds in milk called lactose, by age 25. The result of drinking larger quantities of dairy when you don't produce lactase is fermentation within the gut, which is why you feel bloated. Whey protein, which you're adding to your Greek yogurt, also contains lactose. Now, Greek yogurt, unlike regular yogurt, has had most of its whey removed. The straining process also removes some of the lactose, but there is still lactose found in it. Altogether, you're most likely eating a lot of food that your body cannot digest, hence the bloating. While I'm no doctor, I'd drop the milk, whey, and yogurt from your diet entirely and find other sources of calories and protein.

Secondly, let's talk about the eggs and bacon. They are easily the world's two most delicious foods, and they're cheap. But my issue is that you're trying to put on weight, and I'm not so sure those are the types of foods you want to be eating long term. To gain weight the right way, you have to place your body in a combined stated of high stress, high caloric intake, and rich nutrient density. Proteins and fats from meat is very rich in energy and protein, but it's very poor in nutrients (and no fiber). It's also much higher in cholesterol, which your body won't show signs of being in the red until its too late. I'm in my 30s now and I'm already seeing people I know that are *my age* dropping dead from issues related to high cholesterol. What I'm saying is, if you're going to bulk the right way, do so by eating primarily plant based foods. That means tons of fruits, vegetables, grains, and legumes. These types of foods are much more natural to the human body, are much more easily digested, and contains vastly higher quantities of nutrients that you need to properly bulk. And, on top of that, there is zero risk to your cholesterol by eating them. You can add small amounts of meat to your meals if you want, but do so with the idea of flavoring your meals, not as the main course. And to anyone who thinks you can't get enough protein from plants, it's absolutely not true. Nuts, seeds, legumes, and most grains are actually very rich sources of protein.

Follow my advice on this and you will bulk a lot more successfully. You will have more energy, no bloat, and no cholesterol issues long term.
 

dullard

Elite Member
May 21, 2001
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Eating an apple is completely different from drinking apple juice. Eating an orange is completely different from drinking orange juice. The fiber from the whole fruit itself slows down how fast your body absorbs the sugar, for starters.
Totally agree on the apple vs. apple juice part.

But for orange vs. orange juice, you need to be careful about the type of orange juice. If you are talking about fresh squeezed orange juice, then you are correct, you get all the sugars of the orange but without the pulp to balance it out. But, if you talk about frozen concentrate orange juice, that is a whole different beast. It is one of the few fruit juices that can be considered healthier in many ways than eating the fruit directly. Why? Because frozen concentrate blends up the peel and pith that most people don't eat. You get many nutrients (fiber, antioxidants, etc.) from the peal and pith in the frozen concentrate.
 
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magomago

Lifer
Sep 28, 2002
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Let's look at this pragmatically. For one, you are probably lactose intolerant. In fact, most of the world's population with the exception of some (about 1 in 4) northern Europeans stop producing lactase, the enzyme required to break down the sugar founds in milk called lactose, by age 25. The result of drinking larger quantities of dairy when you don't produce lactase is fermentation within the gut, which is why you feel bloated. Whey protein, which you're adding to your Greek yogurt, also contains lactose. Now, Greek yogurt, unlike regular yogurt, has had most of its whey removed. The straining process also removes some of the lactose, but there is still lactose found in it. Altogether, you're most likely eating a lot of food that your body cannot digest, hence the bloating. While I'm no doctor, I'd drop the milk, whey, and yogurt from your diet entirely and find other sources of calories and protein.

Secondly, let's talk about the eggs and bacon. They are easily the world's two most delicious foods, and they're cheap. But my issue is that you're trying to put on weight, and I'm not so sure those are the types of foods you want to be eating long term. To gain weight the right way, you have to place your body in a combined stated of high stress, high caloric intake, and rich nutrient density. Proteins and fats from meat is very rich in energy and protein, but it's very poor in nutrients (and no fiber). It's also much higher in cholesterol, which your body won't show signs of being in the red until its too late. I'm in my 30s now and I'm already seeing people I know that are *my age* dropping dead from issues related to high cholesterol. What I'm saying is, if you're going to bulk the right way, do so by eating primarily plant based foods. That means tons of fruits, vegetables, grains, and legumes. These types of foods are much more natural to the human body, are much more easily digested, and contains vastly higher quantities of nutrients that you need to properly bulk. And, on top of that, there is zero risk to your cholesterol by eating them. You can add small amounts of meat to your meals if you want, but do so with the idea of flavoring your meals, not as the main course. And to anyone who thinks you can't get enough protein from plants, it's absolutely not true. Nuts, seeds, legumes, and most grains are actually very rich sources of protein.

Follow my advice on this and you will bulk a lot more successfully. You will have more energy, no bloat, and no cholesterol issues long term.

Totally agree on the apple vs. apple juice part.

But for orange vs. orange juice, you need to be careful about the type of orange juice. If you are talking about fresh squeezed orange juice, then you are correct, you get all the sugars of the orange but without the pulp to balance it out. But, if you talk about frozen concentrate orange juice, that is a whole different beast. It is one of the few fruit juices that can be considered healthier in many ways than eating the fruit directly. Why? Because frozen concentrate blends up the peel and pith that most people don't eat. You get many nutrients (fiber, antioxidants, etc.) from the peal and pith in the frozen concentrate.

It goes a step even further on this - it depends on what the juice is. From a blood sugar standpoint, not all juices will give a glucose spike when compared with a standard glucose challenge (i.e. sugar water). I say that because we tend to associate fruit juice as simply being water with sugar, when there are many phytonutrients at play that can actually modulate sugar uptake the same way fiber does. Of course, many phytonutrients are actually bound to the fiber and only get released once gut flora digests the fiber, so wherever possible, pulp is better. At the same time one has to underscore that it depends on the type of juice - apple juice (no pulp) as an example is not that great.

https://www.youtube.com/watch?v=sHEJE6I-Yl4
https://www.youtube.com/watch?v=U6tyu1Df1d4
https://www.youtube.com/watch?v=D4eynlnjzO0