Sugars can come from different types of carbs. There are the so-called 'simple' sugars which is what I mean when I use the word sugar. The simple sugars are found im many processed foods (sugar, sucrose, dextrose, fructose, glucose, etc...) and some natural foods such as fruits and honey. These sugars are already in a form that the body can use very quickly for energy (they need very little processing by the body) and can therefore have a larger impact on insulin and fat storage.
Then there are 'complex' carbs which can be found in both starchy foods as well as fibrous vegetables. Some complex carbs, such as white bread and spaghetti, are so refined that they are digested to simple sugars very quickly, and so I often don't recommned them for the same reasons. Whole grain and unrefined starchy carbs are a better choice for dieters. They're slower to eat, slower to digest to simple sugars, and come with a lot more fibre and vitamins and minerals than their processed counterparts. They're also more filling. Fibrous carbs are even more slowly digested than whole grains (because of the non-soluble fiber) and are also filling and full of micronutrients.
So my answer to your question would be that you don't need ANY sugar (in other words simple sugar) in your diet, but complex starches from whole grains and vegetables should be an essential part of your diet. Because I can't remember you vital stats re. weight, %bf etc... I'll just guesstimate your carb intake at around 150 grams per day. I would divide this up into 80-100 grams of starchy grains in your first 3 meals, and another 50-70 grams from fibrous veggies in your last 2 meals. The balance of your calories would come from protein and 'good' fat.
Does that help?
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The Mad Scientist
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Z||000002||RACHANN||06-27-2000||01:29 AM||rtrepan@netnet.net||YES THIS IS EXACTLY WHAT I WAS LOOKING FOR THANK YOU SO MUCH.AND ACTUALLY I WAS ESTIMATING AROUND 250G OF "GOOD" SUGARS A DAY AND ALOT OF IT FROM SIMPLE SUGARS(ANOTHER 50GRAMS)FROM A CEREAL BAR. I WILL HAVE TO GET USED TO CUTTING OUT PASTA FOR AWHILE.
SO, IF I CUT IT TO AROUND 100-150 I SHOULD REALLY SEE A CHANCE.
THE MAIN THING I'M AFTER IS MORE DEFINITION.
AND, I'M GOING TO GET MY BODYFAT TESTED FRIDAY. IN JANUARY I WAS 17%, I HAVE A GOAL OF 12% RIGHT NOW. MY WEIGHT HAS ACTUALLY WENT UP TO 145# AS OF 2 WEEKS AGO AND, I FEEL SO MUCH BETTER SINCE I THREW THE SCALE AWAY. THIS IS FUNNY, SINCE I CAN'T WEIGH MYSELF, I'M REALLY HARD ON MYSELF WHEN I WORK OUT, I JUST REALLY SEEM TO GIVE IT MY ALL. ON FRIDAY WHEN I GET TESTED,I'M GONNA WEIGH MYSELF AND HOPE THAT I'VE EITHER MAINTAINED MY WEIGHT OR ONLY GONE DOWN A # OR 2.||206.40.101.35||reg||
Z||000003||MS||06-27-2000||02:54 PM||mad.scientist55@hushmail.com||If you're training hard and eating what we call 'clean' food as above, you have a very good chance of changing your body composition towards a more muscular and less fat type. But hard work is still essential, even with the best of diets. And sometimes it's going to be hard to stick to the diet, especially as your %bf drops. Tenacity, perserverance and a 100% positive outlook are the finishing ingredients you have to throw in. It's worth it though!
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The Mad Scientist
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