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Nutricion Alphanation"
SUGAR AND HOW INSULIN

2. RESISTANCE OCCURS IN THE BODY
SUGAR DEPLETES YOUR
NUTRIENTS
he modern health and fitness industry attacks sugar in every possible
way it can.

3. Some of the reasons for the attack are found in legitimate science, but
others have no place in a conversation about how human metabolism
truly functions.
I want the primary focus of this article to focus on the often
perpetuated myth that “sugar depletes nutrients in the body” – but
first, I think it’s really important to address what I know you’re already
thinking…Insulin resistance.

5. SUGAR AND HOW INSULIN RESISTANCE OCCURS IN THE BODY
An important note to make on insulin sensitivity and insulin resistance
is that it’s not a carbohydrate exclusive event.
Yes, they are both important bio-markers for health and body
composition and the way in which you structure your nutrient timing
can either optimize their metabolic effects or not, but, the examples I
always hear regarding the relationship only include carbohydrates.
“You eat too many carbs and you’re insulin resistant”
Or “If you only eat X amount of carbs you will become more insulin
sensitive”.
Perhaps this oversimplification is due to carbohydrates effect on
insulin levels, but it’s also missing the big picture in what creates these
metabolic states.
Somebody can create insulin resistance on minimal carbohydrates
from eating in a hypercaloric state for too long of a time.
Whether it’s from sugar, protein, or fat – an overweight individual is
going to gradually lose his/ her insulin sensitivity simply by being
overweight. Making it a totally viable process with or without
carbohydrates.
YOU’RE NOT A DUMB PERSON

6. Likewise, as you progressively lean down and become more insulin
sensitive you will be at a much lower overall body fat percentage and
it is being in this state that creates a heightened insulin sensitivity
response, not because you cut out/lowered carbohydrates.
Insulin sensitivityparameters have been improved and weight loss
has been accomplished on 75% carbohydrate diets, which further
strengthens the argument that insulin sensitivity and insulin
resistance should be looked at as an Energy in vs. Energy out concept
as opposed to a carbohydrate exclusive subject.
This makes even more sense when you think about the processes of
metabolism in body weight regulation. Insulin resistance is a state in
where the liver/muscles/fat cells are denying absorption, clearly the
body trying to stop additional weight gain because you are already
overweight.
Whereas in insulin sensitivity, the body’s anabolic processes are
heightened to where any and all weight gain is the primary goal to
ensure future survival.
Long story short, insulin resistance and/or insulin sensitivity are both
a consequence of energy balance and not carbohydrate intake.

8. SUGAR DEPLETES YOUR NUTRIENTS
Now back to our regularly scheduled programming with the insulin
resistance rant out of the way.
This myth about nutrient depletion is probably the most popular
about sugar – your local supplement store employee will likely tell you
that sugar depletes the body of B-vitamins, magnesium, and calcium.
They will also usually use emotionally triggering terms like how sugar
ROBS nutrients from the body which TEARS DOWN your bone tissue.
Although that sounds scary, it’s unfounded. First off, I haven’t been
able to find a single scientific or medical report to support this claim.
Literally not even one, so my skepticism was deservedly high at this
point.
What seems to have happened is some anti-sugar cult leaders have
taken a basic fact surrounding human metabolism and twisted it in a
silly way.
A factual statement would be that carbohydrate metabolism requires
B-vitamins, magnesium, and calcium. Whether one is eating a salad, a
bowl of Cheerios, or even pure sugar – the body is going to require B-
vitamins, magnesium, and calcium.
TAKING A DEEPER DIVE INTO
MICRONUTRIENT STATUS

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The micronutrients that anti-sugar cult leaders like to focus on most
surrounding this myth are:
 B1
 B2
 B3
 B12
 Magnesium
 Calcium
As it turns out, the very best sources for all of your B-Vitamins are
animal foods such as fish, beef, lamb, pork, and eggs.
Legumes, nuts, and seeds also have moderate amounts of many B-
Vitamins, but, only animal sources contain B12.
Therefore, using their argument once again, the only foods in
existence that don’t “rob” your body of B-Vitamins are meat and eggs.
Anythingelse will “tear down” your bones!
Of course I’m being a little silly with this statement, but my point is
that indicting sugar and flour because they don’t contain B-Vitamins is
one of the weakest arguments for nutrition I have ever heard.
Most plant foods are lousy sources of B-Vitamins – so does that now
make plant foods bad for us? Of course not.
“But Dan, you didn’t mention the calcium and magnesium – aren’t
those still being depleted?”
This one is a little trickier, not because sugar is bad, but it’s hard to
find a good source for these anywhere in our diets.
Although many lists of good food sources for nutrient density include
things like leafy greens, legumes, nuts, seeds, and whole grains – all of
these things contain “anti-nutrients” that reduce and/or complete
block absorption (oxalates and phytates in most cases).

10. So, the most reliable sources of these nutrients in our diet are very
few in number.
Magnesium is quite rich in avocados, potatoes, and bananas – and
calcium is best found in dairy products and bones.
What’s super funny and ironic here is that cane molasses is a great
source for both of these minerals.
So if you’re concerned about sugar depleting your nutrients, perhaps
a spoonful of sugar will solve your problems.
FINAL THOUGHTS ON SUGAR
To wrap this one up, the whole “sugar depletes your nutrients” is an
argument that is only perpetuated by the “sugar is evil” crowd who
are also seemingly allergic to looking at scientific evidence.
Eating white sugar or white flour does not “rob” the body of nutrients.
All food that enters your body requires nutrients for metabolization,
so you can make this argument about anything you eat that doesn’t
contain every single nutrientknown to man (which no food has). No
food is healthy or unhealthy – only diets can be healthy or unhealthy.
White sugar or white flour are never a problem so long as they are
eaten in the context of a diet that contains a variety of healthy foods.
And by the way, if you want to focus your efforts on nutrient depletion
than you should be looking at stress, not sugar – because stress is the
real and legitimate nutrient depletion agent in our world today.
So, do some deep breathing and have some cane molasses – it’s good
for you
Dan Garner

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Dan is an internationally renowned Nutrition Coach and Strength and
Conditioning coach with one of the leading health podcasts in the
industry called The Garner Report. Dan is also the author of the best
selling book Eat Sleep Burn which outlines the truth behind fat loss.
Todd
Todd Lamb is one world's most trusted sources of Health and Fitness
information and programming. He has dedicated his life to the service
of others having served as a member of the Royal Canadian Regiment
in the Special Service Force and as 17 year veteran Police Officer with
10 years on SWAT and 4 as a Team Leader. Todd is dedicated to
transforming the lives of 1,000,000 men through honest science
based information backed up with years of practical experience in
Tactical Operations. Todd is a Best Selling Author of multiple best
selling fitness programs and the book STAND APART
Nutricion Alphanation
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