Making Sense of Sugars: What Is an Added Sugar?
Added sugars can hinder your weight loss and muscle gain progress, so understanding what these added sugars are is certainly important. To help you understand added sugars, we have created a brief overview of information about added sugars, as well as some pointers on how to increase your muscle gain or weight loss progress.
What Is Added Sugar?
Added sugars are defined as syrups and other caloric sweeteners present in food products. These added sugars can be added during the manufacturing of the food product, and can even be packed as such.
The group of added sugars can be divided in several categories as well; this includes monosaccharides, disaccharides and free sugars. Therefore, added sugars can be visible on a food label under a different name; for example: fructose, glucose and sucrose.
Why Do Manufacturers Add Sugar to Food?
Even though sugar is bad for our health, it does have an addictive flavour. Sugar can enhance the flavour of certain foods, but it can also enhance its colour and texture. In some cases, added sugar can increase the shelf life of a product, which means added sugars are beneficial for the profit margin of manufacturers, but not necessarily for our health.
When we look at the amount of sugar we should have daily, it should come down to maximum 10% of our daily calorie intake. All additional percentages usually take away from nutrient-rich foods that could nourish our body, hence why it is no surprise many Australians addicted to added sugars suffer from a nutrient deficiency.
Since many people consume more added sugar than their body needs, it is certainly recommended to keep a close eye on your added sugar intake. To do so, you must be familiar with all the names added sugars can have, so we have included these names in the section below.
What Names Can Added Sugars Have?
We briefly mentioned that sugars can appear on food labels under a different name already, but we have only touched the surface. Added sugars can have many names, which unfortunately causes people to still have a lot of added sugar in their diet without being aware of it.
Added sugars can be printed on a food label under the following names: agave syrup, brown sugar, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, maltose, malt sugar, maple syrup, molasses, nectars, raw sugar, sucrose, sugar and white granulated sugar. This may seem like a lot to remember, but once you are familiar with them, you will easily spot them in the supermarket.
Food products can also contain low-calorie sweeteners that are not classified as added sugars, but some people may be sensitive to them. Aspartame is a good example of this, since excessive use of this sweetener has been known to cause headaches and even digestive distress.
Sweeteners can be present on a food label under the following names: acesulfame potassium, advantame, aspartame, monk fruit extract, neotame, saccharin, stevia and sucralose. Even though not all these sweeteners cause side-effects, it is good to be aware of them if you tend to experience certain problems after consuming certain foods or drinks containing low-calorie sweeteners.
Can I Use Supplements Without Added Sugars to Lose Weight or Gain Muscle?
There is no quick fix to gain muscle or lose weight, because the only thing that will help you is living a healthy lifestyle. Making lifestyle changes is never easy though, so it also takes some willpower and dedication. Fortunately, there are some Australian online supplements that could help you with your progress, and make the transition a little easier.
Before we continue, we must state that the use of Australian online supplements alone will not help you achieve your goals. Australian online supplements must always be combined with a healthy lifestyle, which includes a good diet and training routine. It is also advised to seek medical advice on the use of Australian online supplements, especially if you are struggling with a specific health problem or if you are out of shape. However, if you use Australian online supplements right, you could see better results down the line.
Muscle Stack for Muscle Gain
To gain more muscle, you could take advantage of the so-called muscle stacks. A muscle stack is a collection of supplements specifically designed to increase your muscle mass over time. Naturally, this muscle stack must be used in combination with the right training and diet.
If you are unsure on how to use a muscle stack, or if you are unfamiliar with the use of muscle stack supplements, it could help to ask a professional for some advice. Many people at your local gym will be familiar with muscle stack supplements, and could provide you with useful information on how to maximise your results. Alternatively, you could also check some of the available articles on Nutrients Direct for more information.
Protein Powder for Weight Loss and Muscle Gain
Protein powder can be used for both weight loss and muscle gain, which means that this is probably one of the most versatile supplements out there. Of course, if you want to lose weight and keep it off, you will need to gain some muscle as well, which makes protein powder even more effective for those seeking weight loss.
Athletes using a protein powder have shown to build muscle more effectively as well, which is no surprise when you consider that the amino acids inside protein powder are the building blocks of our muscle. Therefore, if you do not wish to use too many supplements during your journey, you could always fall back on the basic protein powder.
Losing weight and gaining muscle is about making the right choices. Added sugars can certainly become an obstacle during this journey, especially when you consider the side-effects you could experience when you finally put a stop on your sugar consumption. The good news is that side-effects caused by reducing your sugar consumption are only temporary, and once you are free of the added sugar monster, your body and your mind will start to feel a lot better!