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One of my guidelines is to limit processed sugar to less than 25 grams (with the exception of during training). This means two things. First, fruit is fine to include and doesn't count toward this 25 grams. Second, it means you have to look at labels and make sure that there isn't any "hidden" sugar.

There is obvious sugar, like a packet of hot cocoa mix which has 17 grams of sugar and the first ingredient listed is sugar. However, there are hidden sugars in items like in a protein bar (5 grams in the one I have).

The reason for this is the impact on blood sugar/insulin levels along with usually increased cravings for more is higher with processed sugar. Additionally, fruit has higher fiber, loaded with vitamins phytochemicals.

Don't listen to Mary Poppins, stay away from that spoonful of sugar.


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